Eat Your Antioxidants!

Eat Your Antioxidants

Free radicals are molecules that can damage numerous components of the body, including genetic material (DNA), various proteins such as enzymes, important cell membrane fats, and cholesterol. Such damage is a factor in the promotion of most chronic diseases, most notably cancer and heart disease.

Many believe that the negative health impact of poor food choices take years to develop. We now know this to be false, and this is especially evident in the context of free-radical generation. Research has demonstrated that an important and quite underappreciated promoter of free-radical production is the overconsumption of calories, particularly sugar and fat-rich meals in the form of desserts, snacks and fast foods.

The diet that immediately reduces post-meal free-radical production is one that contains vegetables and lean protein (meat, fish, chicken, wild game, etc. Fruit and nuts have similar antioxidant effects. We should embrace the fact that it is very difficult to consume excessive calories if fruits, vegetables, and lean proteins are our primary calorie sources. (Note: It is possible to overconsume nut calories, so moderation must be applied.)

Research has demonstrated that we get additional antioxidant benefits from ethnic spices. Consider adding ginger, turmeric, garlic, rosemary, basil, oregano, dill, coriander, fennel, red chili pepper, cinnamon, allspice, nutmeg and other spices to your meals. Certain supplements also have antioxidant effects, including magnesium, vitamin D and co-enzyme Q-10.

So, if you want to fight free radicals and reduce your risk of developing chronic disease, a powerful combination includes the anti-inflammatory diet and supplementation with a multivitamin, vitamin D, magnesium, coenzyme Q-10, ginger, turmeric, and garlic.

Remember to talk to your doctor before making any major changes to your diet or beginning a supplement regimen, particularly if you are taking blood-thinning agents such as Coumadin or are on multiple medications.