:: The Significance of Antioxidants & Flavonoids

How are antioxidants and flavonoids so beneficial to the body and what do they have to do with free radicals? To begin let’s review the biology of a cell. Atoms make up the molecules which then make up the cells of the body. Free radicals form when the weak bonds of the atom split leaving a molecule with an odd, unpaired electron. This results in an unbalanced atom that tries it’s best to become stable again by stealing another electron from a nearby atom that is in perfect equilibrium. This process, known as oxidation, quickly repeats itself with neighboring atoms as they attempt to become “whole” again.

The conditions that provide the settings for free radical damage to occur include pollution, radiation, herbicides or pesticides, cigarette smoke, chemicals, and UV light. Age is a large contributing factor leading to free radical damage. The body’s normal process of destroying bacteria or viruses can also generate free radicals in order to deactivate them. Generally the body is capable of handling mild forms of injury; however, with excessive production and not enough antioxidants to reverse the process, the result is destructive.

Antioxidants bring an end to the chain of stealing electrons by the unbalanced atoms, by supplying one of their own electrons to them. Interestingly, the antioxidants themselves will not become free radicals by donating an electron because they are stable in either form, balanced or not.

The main types of antioxidants that are important for human metabolism include vitamins C and E, carotenes, glutathionine, taurine, and plant flavonoids.

Vitamin C:
The most abundant water soluble antioxidant in the body. Particularly combats the free radical damage due to environmental pollution and cigarette smoke. It also recycles Vitamin E back into its active form.

Dietary Sources: Collard greens, kale, brussel sprouts, red cabbage, snow peas, red bell peppers and broccoli, green peppers, citrus fruits and juices, strawberries, tomatoes, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.

Vitamin E:
The most abundant fat soluble antioxidant in the body. One of the most proficient antioxidants of the body.

Dietary Sources: wheat germ, sunflower seeds, pine nuts, sun-dried tomatoes, corn, olives, spinach and other green leafy vegetables, asparagus, almonds and Vegetable oils such as corn, sunflower, soybean, and cottonseed.

Carotene:
An oxygen-free carotenoid which includes alpha-carotene, beta-carotene and lycopene. In general, the greater the intensity of color, the higher the level of carotenoids.

Dietary Sources: Canteloupe, carrots, apricots, butternut squash, broccoli, spinach, and collard greens.

Glutathione:
Riboflavin, niacinamide, selenium, lipoic acid and glutathione reductase are all essential cofactors for generating reduced glutathione (the antioxidant form). Used to prevent oxidative stress in most cells and help to trap free radicals that can damage DNA and RNA. There is a direct correlation with the speed of aging and the reduction of glutathione concentrations in intracellular fluids.

Dietary Sources: Fresh and frozen fruits and vegetables, fish, and meat. Plant sources containing glutathione includes avocado, watermelon, asparagus, grapefruit, potato, acorn squash, strawberries, orange, tomato, cantaloupe, broccoli, okra, peach, zucchini, and spinach. Asparagus, avocado, and walnuts are particularly rich dietary sources of glutathione

Taurine:
A water soluble antioxidant that is hypocholesterolemic, hypotensive, antiatherogenic and detoxifying. Due to its ability to neutralize hypochlorous acid, a potent oxidizing substance, taurine is able to attenuate DNA damage.

Dietary Sources: Brewer's yeast, eggs and other dairy products, fish and red meat.

Flavonoids:
T hey are categorized, according to chemical structure, into flavonols, flavones, flavanones, isoflavones, catechins, anthocyanidins and chalcones. Consumption of these compounds is associated with a reduced risk of cancer and cardiovascular disease.

Dietary Sources: Flavonoids include tea, red wine, fruits, vegetables and legumes. Flavanones are in citrus, isoflavones in soy products, anthocyanidins in wine and bilberry, and flavans in apples and tea. Citrus flavonoids are found in citrus fruits, rutin in buckwheat, epigallocatechin gallate (EGCG) in green tea, anthocyanidins in bilberry, and naringenin in grapefruit. Oligomeric proanthocyanidins are found in grape seeds and skins. Quercetin is found in onions, tea, and apples.