Newsletter #05

ANTIOXIDANTS 101

Protection for you heart

Healthy cells maintain a healthy body, while damaged cells can produce disease. Cells can be damaged by physical injury, agents of infection, and toxic chemicals, but of all the factors that affect cells on a daily basis, free radicals are the most threatening.

Free radicals are unstable atoms or groups of atoms that contain at least one unpaired electron. This electron bonds easily with other molecules, causing oxidative harm to cells and impairing the immune system. Free radicals are continuously formed within the body by stress, wounds exposure to radiation (from x-rays or sunlight), overconsumption of processed foods cooked in oil, and exposure to chemicals, cigarette smoke, automobile exhaust, and other pollutants.  Over time, free radicals make the body vulnerable to heart disease by damaging heart tissue and coronary arteries,

Fortunately, many whole foods and supplements contain substances called antioxidants, which neutralize free radicals. Because, they say, "no single antioxidant protects all body systems," Phyllis Balch, CNC, and James F. Balch, MD, coauthors of prescription for Nutritional Healing, recommend using combination supplements for maximum effectiveness. For best results, look for antioxidants derived from whole foods rather than synthetic sources, and follow label directions.  Plus, be sure to eat plenty of antioxidant-rich foods as well.

Common Antioxidants

Vitamins A, C, and E plus the mineral selenium are the most familiar and popular antioxidants in best-selling formulas. A water-soluble antioxidant, Vitamin C can neutralize many different free radicals and reduce the oxidation of fats in the blood. Foods rich in C include berries, citrus fruit, and green vegetables. Vitamin E is a whole family of compounds. Important for heart health because it supports heart tissue, healthy blood lipids, and cell membranes while preventing harmful clot formation, vitamin E is plentiful in cold-pressed vegetable oils that haven't been refined, and in wheat germ, liver, and eggs. Look for natural (d-alpha) vitamin e, which is more active than synthetic (dl-alpha).

Vitamin A comes both from animal sources, such as cod liver oil, and from beta carotene, the pigment that colors green and yellow fruits and vegetables, to guard against heart disease and stroke, lower cholesterol levels, and support new cell growth. Because large doses of vitamin A can be toxic, it's important to follow supplement label directions. Whatever beta carotene is left over from vitamin A production acts as an antioxidant. Because large doses (50,000 IU or more per day) of beta carotene taken by itself can interfere with normal cell division, this icronutrient is best used in a carotenoid complex.

Carotenoids and Flavonoids

Additional carotenoids and flavonoids protect against cardiovascular and coronary artery disease. Lycopene, the red pigment from tomatoes, is useful for men because of its importance in the testes and prostate gland. Found in spinach, broccoli, and organ meats, alpha lipoic acid (ALA) is a powerful antioxidant that restores vitamins C and E after their antioxidant properties have been exhausted.

The flavonoids rutin and quercetin, which are found in fruits and vegetables, block the oxidation of LDL (the cholesterol that forms arterial plaque deposits). Red wine, apples, blueberries, onions, soy products, and tea contain signifiant amounts of greater antioxidant activity that vitamin A, vitamin E, or beta carotene.

Enzymes and Cofactors

Besides nutrient antioxidants found in food, the body utilizes antioxidant enzymes. Superoxide dismutase (SOD) combines with manganese or copper and zinc to convert free radicals into hydrogen peroxide before they can damage tissues. Catalase interacts with iron to neutralize hydrogen peroxide; glutathione peroxidase interacts with selenium to dispose of peroxides.

The body also makes its own antioxidants. Coenzyme Q10 (CoQ10), also known as ubiquinone, is the most common cell-protecting antioxidant in humans. Best known for producing energy at the cellular level, CoQ10 is also good for the cardiovascular and immune systems. 

The body needs vitamins B2, B6, B12, and folate (another B vitamin) to make CoQ10, which also protects lipids from oxidation.

Selected Sources

*"Drinking Black tea May prevent Heart Disease" by Evelyn Leigh

*"Circulation Problems? Study Says Ginkgo May Be the Answer" by Evelyn Leigh

*Prescription for Nutritional Healing by Phyllis A. Balch, CNC and James F. Balch, MD

OTHER POPULAR ANTIOXIDANT HERBS

Bilberry (Vaccinium myrtillus), a European cousin of our own blueberry, contains antioxidants that strenghten capillary walls and keep them flexible. Bilberry's antioxidant phytochemicals, called anthocyanidins, work to lower the blood pressure and prevent blood clot from forming.

Cayenne pepper (Capsicum frutescens) has long been recognized as an aid to circulation and a tonic for the heart. Its nutritional benefits come from vitamin C, vitamin E, and carotenes.

Gingko (G. biloba) has powerful antioxidant effects on the cardiovascular system. it improves circulation, especially to the brain and extremities.

Garlic (Allium sativum) has long been valued as an herb for the heart.  Studies show that the aging of garlic increases its antioxidant properties, helping to protect against clotting that leads to strokes and heart attacks, lowering dangerous cholesterol levels and high blood pressure.

Green Tea offers antibacterial, antiviral, and antioxidant properties. Its polyphenols have been shown to reudce cholesterol levels and block clotting. Green tea has more antioxidants than black because black tea's fermentation process destroys most of its polyphenols.

Silymarin, an active ingredient in milk thistle seed (S. marianum), protects the liver from the effects of oxidation, toxins, drugs, and alcohol. Silymarin also helps the liver to produce more of the enzyme glutathione, an important antioxidant.