You can think of oxidation like rust, except the ‘rusting’ is in our bodies. Free radicals are chemically unstable molecules that attack our cells and damage DNA. Accumulated free radical damage to our cells brings about accelerated aging, chronic disease, and eventually, cell death.
Free radical damage has been linked to a variety of illnesses including cancer, arthritis, atherosclerosis, Alzheimer's disease, and diabetes. Free radicals are also known to be one of the possible causes of cancer, causing mutations in cells and the death of healthy cells.
Unfortunately, avoiding free radical damage is virtually impossible, as breathing, eating, exercising and just being exposed to the environment can cause some free radical damage. You can, however limit your exposure to free radicals by avoiding things like cigarette smoke, pesticides, pollution, trans fats, and other toxic substances. You can also counteract and protect yourself from the effects of free radicals by consuming all of the high-antioxidant herbs, spices, and foods we’ve been talking about in this manual.
Unstable free radicals in the body will do whatever it takes to capture the electron they need to stabilize themselves. Free radicals will attack nearby molecules to steal an electron, and when the molecule under attack loses an electron, it then becomes a free radical and repeats the process. This creates a chain reaction effect and the living cells in the body then becomes damaged.
The chain reaction that is caused by free radicals can cause a ‘cross-linking’ in DNA, which is the structure that is responsible for cell reproduction. When the DNA is damaged, it can cause wrinkles, sagging skin, diseases, and even cancer. Free radicals can cause oxidation of LDL cholesterol, helping to build up plaque in the arteries, leading to heart attacks and strokes.
When we are younger, our cells are protected from free radicals with a substance called superoxide dismutase, or SOD, that slows down the chain reactions of the free radicals, but as we get older this protection does not work as well. So how do we tame the inevitable free radicals and protect ourselves as we age?
Fortunately there are many antioxidants available in the food we eat, and some of these foods contain large amounts of different types of antioxidants that protect cells in a variety of ways. Antioxidants can travel around the body looking for free radicals and neutralize them before they can do much damage to our cells.
Scientists are still discovering new and different types of antioxidants and other phytochemicals in foods, but some of the better-known ones include beta carotene, vitamin C, astaxanthin, and more.
Antioxidant Nutrients
Carotenoids – These are the pigments that give many fruits and vegetables their bright colors. The red in the tomato you ate is red because of the carotenoid, lycopene. Carrots contain an antioxidant called beta carotene.
There are over 700 different carotenoids, but they are divided into two distinct groups: Carotenes and Xanthophylls. Carotenoids have a powerful ability to interact and neutralize oxidation in the body.
There are many different varieties of antioxidants. Enzymes can be antioxidants, vitamins can be antioxidants, and phytonutrients such as carotenoids are antioxidants as well.
Carotenoids not only fight free radical damage in the body, but also help to keep your skin looking smooth, young and wrinkle-free.
Recent studies have shown that many common foods have some antioxidant abilities, but most antioxidants are found primarily in brightly colored fruits, vegetables and some types of fish. For example, salmon is pink because it contains the antioxidant astaxanthin, which comes from the blue-green algae they eat.
Antioxidants are work best when eaten with assortment of other antioxidants. Antioxidants work together and can actually be synergistic: Two or three antioxidants can have a combined effect greater than the sum of the individual antioxidants.
This is one of the reason why eating a diet of many different brightly colored fruits and vegetables is important. You cannot get the variety of antioxidants that you would get from eating brightly colored fresh organic produce from a bottle of vitamins.
Astaxanthin – Astaxanthin can be thought of as one of the primary anti-aging antioxidants. Its positive health benefits affect all areas of the body to fight aging. One of the most significant anti-aging benefits is at the cellular level. Astaxanthin has been proven to protect the cells from oxidative stress, and protect DNA, while increasing cellular energy.
Astaxanthin’s powerful antioxidant activity can target specific health conditions and fight accelerated aging of internal organs and tissues. Astaxanthin is highly protective of the brain and nerve cells, which are very sensitive to the ravages of oxidative stress.
Astaxanthin has also been proven effective at preventing cataracts, ulcers, and the additional stress of oxidative damage from diabetes. It is known to prevent many different types of cancers and well as boosting immune function significantly.
The best sources of natural astaxanthin are shellfish, wild salmon, trout, and Krill Oil. I personally take krill oil daily to make sure I get ample amounts of anti-aging astaxanthin since I don’t necessarily eat shellfish or salmon every single day.
Anthocyanins - Another type of powerful antioxidants that help reduce inflammation by inhibiting production of certain inflammatory chemicals. These compounds contribute to the health of connective tissue in our skin and muscles, and are even more powerful than vitamin C for fighting the free radicals that irritate body tissues and cause inflammation. Anthocyanins in foods can be identified usually by their dark red, purple or blue colors. Some of the best foods for anthocyanins include cherries, blackberries, blueberries, eggplant, elderberries, raspberries, red and black grapes, strawberries, and plums.
Beta carotene – A precursor to vitamin A that is found in egg yolk, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, pumpkin, and many types of peppers. Beta-carotene also makes its way into skin cells in your body and protects your skin from UV damage from the inside out!
Beta-carotene is converted to vitamin A in the body. Although beta carotene is an effective antioxidant, vitamin A is not, and can be toxic to the body when taken as a supplement in too high of doses. Beta-carotene from natural foods on the other hand, could never be ingested in too high of quantities as your body simply shuts down the conversion to vitamin A when the body has what it needs.
Lycopene – This antioxidant is found in red fruits and vegetables such as tomatoes, red bell pepper and watermelon. Lycopene’s potency actually increases with cooking, so tomato sauce and tomato paste have higher amounts of lycopene than fresh tomatoes. Lycopene can also boost levels of procollagen in the skin, which suggests that it helps reverse or slow the aging process.
Polyphenols – Green, white, and oolong tea contain antioxidants called polyphenols that boost the ability of skin to protect itself from the sun. Drinking 2-4 cups of green tea a day will have major antioxidant and skin-protecting benefits. Dark chocolate (greater than 70-75% cacao content) contains a rich supply of polyphenols as well.
Selenium – This trace mineral is required for proper function of the body's antioxidant enzyme systems, as well protecting the thyroid’s function. Selenium also helps support high levels of glutathione. Brazil nuts are rich in selenium, and just a few of these will supply you with the necessary amount needed in a day. Note that brazil nuts are the highest known food source of selenium and I’ve seen some sources suggest you could overdose on selenium by eating too many brazil nuts too often. Eating 2-4 Brazil nuts a day is great, but beware of eating an entire bag as you could get too large of a dose of selenium.
Vitamin C – This powerful antioxidant is a water-soluble vitamin found in citrus fruits, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, and strawberries.
Alpha Lipoic Acid (ALA) – This powerful antioxidant protects cells and preserves cell energy. Studies showed alpha lipoic acid rejuvenates and replaces damaged and aging mitochondria, the powerhouse and generator of energy of our cells. It also helps to restore levels of glutathione levels, one of the most powerful and protective antioxidant and detoxification compound, to those of a younger person. ALA also improves body composition and lean muscle mass, glucose tolerance, energy, and helps boost levels of Glutathione.
ALA is also a powerful blood-sugar controlling substance, which works great in conjunction with cinnamon and several other herbs/spices to significantly control blood sugar response from meals, and thereby support fat loss efforts as well as reducing production of AGEs inside your body. In the past, I personally sourced cinnamon capsules, ALA capsules, and fenugreek caps separately, but I recently started using a powerful synergistic blend of blood sugar controlling herbal ingredients including cinnamon, ALA, fenugreek, and two other ingredients already combined into one product called IC5.
Glutathione – The most powerful antioxidant in the body. Glutathione is critical to help the immune system fight infections and prevent cancer. As you age, your body loses the ability to get rid of toxins effectively, leaving you more susceptible to unrestrained cell disintegration from oxidative stress, free radicals, infections and cancer. This happens when the liver gets overloaded and damaged, making it unable to do its job. Toxins actually stick to glutathione, which then carries them out via the digestive system and bowel movements.
Glutathione also helps us reach our peak physical function. Research studies show that raising glutathione levels decreases muscle damage, reduces recovery time, increases strength, and endurance and lean muscle development. The top British medical journal, the Lancet, found that healthy young people had the highest glutathione levels, while healthy elderly people had lower levels, and the sick and hospitalized elderly having the lowest of all.
Glutathione can be found in vegetables containing sulfur such as garlic, onions, and cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, arugula, watercress, cabbage, etc, or can be taken as a supplement.
Highest Antioxidant Foods to Protect Your Body from Oxidation:
Cranberries
Blueberries-especially wild blueberries
Pomegranates
Grapes
Kale (and all other leafy greens)
Blackberries
Prunes
Pecans
Sweet Cherries
Black Plums
Black beans
Spinach
Broccoli
Kiwi
Liver
Egg yolk
Butter (only grass fed)
Carrots
Squash
Sweet potatoes
Tomatoes
Peaches
Mangos
Papaya
Quinoa
Acai
Parsley
Cocoa
Sage
Thyme
Basil
Ginger
Tarragon
Elderberries
Peppermint
Artichokes
Red Kidney Beans
Pinto Beans
Currants
Pistachio
Garlic
Cilantro
Raisins/Grapes
Apples
Figs
Gooseberries
Goji Berries
Apricots
Peanuts
Cabbage
Guava
Mangosteen
Red Cabbage
Black Cherries
Asparagus
Pears
Broccoli
Sweet Potato
Oranges
Chives
Cashews
Beets and Beet Greens
Avocados
Arugula
Navy Beans
Radishes
Macadamia Nuts
Russet Potatoes
Grapefruit
Tangerines
Green Leafy Lettuce
Red Onions
Alfalfa Sprouts
Brazil Nuts
Lemons
Green Tea
Red, Yellow and Green Peppers
Portabella and Crimini Mushrooms
Eggplant
Red Rooibos Tea
Chickpeas
Limes
Bananas (occasional due to high sugar)
Extra Virgin Olive Oil
Shiitake Mushrooms
Peas
Pine Nuts
Leeks
Pineapple
Pumpkin
Squash
Black Tea
Fennel
Cantaloupe
Cucumber
Free radical damage has been linked to a variety of illnesses including cancer, arthritis, atherosclerosis, Alzheimer's disease, and diabetes. Free radicals are also known to be one of the possible causes of cancer, causing mutations in cells and the death of healthy cells.
Unfortunately, avoiding free radical damage is virtually impossible, as breathing, eating, exercising and just being exposed to the environment can cause some free radical damage. You can, however limit your exposure to free radicals by avoiding things like cigarette smoke, pesticides, pollution, trans fats, and other toxic substances. You can also counteract and protect yourself from the effects of free radicals by consuming all of the high-antioxidant herbs, spices, and foods we’ve been talking about in this manual.
Unstable free radicals in the body will do whatever it takes to capture the electron they need to stabilize themselves. Free radicals will attack nearby molecules to steal an electron, and when the molecule under attack loses an electron, it then becomes a free radical and repeats the process. This creates a chain reaction effect and the living cells in the body then becomes damaged.
The chain reaction that is caused by free radicals can cause a ‘cross-linking’ in DNA, which is the structure that is responsible for cell reproduction. When the DNA is damaged, it can cause wrinkles, sagging skin, diseases, and even cancer. Free radicals can cause oxidation of LDL cholesterol, helping to build up plaque in the arteries, leading to heart attacks and strokes.
When we are younger, our cells are protected from free radicals with a substance called superoxide dismutase, or SOD, that slows down the chain reactions of the free radicals, but as we get older this protection does not work as well. So how do we tame the inevitable free radicals and protect ourselves as we age?
Fortunately there are many antioxidants available in the food we eat, and some of these foods contain large amounts of different types of antioxidants that protect cells in a variety of ways. Antioxidants can travel around the body looking for free radicals and neutralize them before they can do much damage to our cells.
Scientists are still discovering new and different types of antioxidants and other phytochemicals in foods, but some of the better-known ones include beta carotene, vitamin C, astaxanthin, and more.
Antioxidant Nutrients
Carotenoids – These are the pigments that give many fruits and vegetables their bright colors. The red in the tomato you ate is red because of the carotenoid, lycopene. Carrots contain an antioxidant called beta carotene.
There are over 700 different carotenoids, but they are divided into two distinct groups: Carotenes and Xanthophylls. Carotenoids have a powerful ability to interact and neutralize oxidation in the body.
There are many different varieties of antioxidants. Enzymes can be antioxidants, vitamins can be antioxidants, and phytonutrients such as carotenoids are antioxidants as well.
Carotenoids not only fight free radical damage in the body, but also help to keep your skin looking smooth, young and wrinkle-free.
Recent studies have shown that many common foods have some antioxidant abilities, but most antioxidants are found primarily in brightly colored fruits, vegetables and some types of fish. For example, salmon is pink because it contains the antioxidant astaxanthin, which comes from the blue-green algae they eat.
Antioxidants are work best when eaten with assortment of other antioxidants. Antioxidants work together and can actually be synergistic: Two or three antioxidants can have a combined effect greater than the sum of the individual antioxidants.
This is one of the reason why eating a diet of many different brightly colored fruits and vegetables is important. You cannot get the variety of antioxidants that you would get from eating brightly colored fresh organic produce from a bottle of vitamins.
Astaxanthin – Astaxanthin can be thought of as one of the primary anti-aging antioxidants. Its positive health benefits affect all areas of the body to fight aging. One of the most significant anti-aging benefits is at the cellular level. Astaxanthin has been proven to protect the cells from oxidative stress, and protect DNA, while increasing cellular energy.
Astaxanthin’s powerful antioxidant activity can target specific health conditions and fight accelerated aging of internal organs and tissues. Astaxanthin is highly protective of the brain and nerve cells, which are very sensitive to the ravages of oxidative stress.
Astaxanthin has also been proven effective at preventing cataracts, ulcers, and the additional stress of oxidative damage from diabetes. It is known to prevent many different types of cancers and well as boosting immune function significantly.
The best sources of natural astaxanthin are shellfish, wild salmon, trout, and Krill Oil. I personally take krill oil daily to make sure I get ample amounts of anti-aging astaxanthin since I don’t necessarily eat shellfish or salmon every single day.
Anthocyanins - Another type of powerful antioxidants that help reduce inflammation by inhibiting production of certain inflammatory chemicals. These compounds contribute to the health of connective tissue in our skin and muscles, and are even more powerful than vitamin C for fighting the free radicals that irritate body tissues and cause inflammation. Anthocyanins in foods can be identified usually by their dark red, purple or blue colors. Some of the best foods for anthocyanins include cherries, blackberries, blueberries, eggplant, elderberries, raspberries, red and black grapes, strawberries, and plums.
Beta carotene – A precursor to vitamin A that is found in egg yolk, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, pumpkin, and many types of peppers. Beta-carotene also makes its way into skin cells in your body and protects your skin from UV damage from the inside out!
Beta-carotene is converted to vitamin A in the body. Although beta carotene is an effective antioxidant, vitamin A is not, and can be toxic to the body when taken as a supplement in too high of doses. Beta-carotene from natural foods on the other hand, could never be ingested in too high of quantities as your body simply shuts down the conversion to vitamin A when the body has what it needs.
Lycopene – This antioxidant is found in red fruits and vegetables such as tomatoes, red bell pepper and watermelon. Lycopene’s potency actually increases with cooking, so tomato sauce and tomato paste have higher amounts of lycopene than fresh tomatoes. Lycopene can also boost levels of procollagen in the skin, which suggests that it helps reverse or slow the aging process.
Polyphenols – Green, white, and oolong tea contain antioxidants called polyphenols that boost the ability of skin to protect itself from the sun. Drinking 2-4 cups of green tea a day will have major antioxidant and skin-protecting benefits. Dark chocolate (greater than 70-75% cacao content) contains a rich supply of polyphenols as well.
Selenium – This trace mineral is required for proper function of the body's antioxidant enzyme systems, as well protecting the thyroid’s function. Selenium also helps support high levels of glutathione. Brazil nuts are rich in selenium, and just a few of these will supply you with the necessary amount needed in a day. Note that brazil nuts are the highest known food source of selenium and I’ve seen some sources suggest you could overdose on selenium by eating too many brazil nuts too often. Eating 2-4 Brazil nuts a day is great, but beware of eating an entire bag as you could get too large of a dose of selenium.
Vitamin C – This powerful antioxidant is a water-soluble vitamin found in citrus fruits, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, and strawberries.
Alpha Lipoic Acid (ALA) – This powerful antioxidant protects cells and preserves cell energy. Studies showed alpha lipoic acid rejuvenates and replaces damaged and aging mitochondria, the powerhouse and generator of energy of our cells. It also helps to restore levels of glutathione levels, one of the most powerful and protective antioxidant and detoxification compound, to those of a younger person. ALA also improves body composition and lean muscle mass, glucose tolerance, energy, and helps boost levels of Glutathione.
ALA is also a powerful blood-sugar controlling substance, which works great in conjunction with cinnamon and several other herbs/spices to significantly control blood sugar response from meals, and thereby support fat loss efforts as well as reducing production of AGEs inside your body. In the past, I personally sourced cinnamon capsules, ALA capsules, and fenugreek caps separately, but I recently started using a powerful synergistic blend of blood sugar controlling herbal ingredients including cinnamon, ALA, fenugreek, and two other ingredients already combined into one product called IC5.
Glutathione – The most powerful antioxidant in the body. Glutathione is critical to help the immune system fight infections and prevent cancer. As you age, your body loses the ability to get rid of toxins effectively, leaving you more susceptible to unrestrained cell disintegration from oxidative stress, free radicals, infections and cancer. This happens when the liver gets overloaded and damaged, making it unable to do its job. Toxins actually stick to glutathione, which then carries them out via the digestive system and bowel movements.
Glutathione also helps us reach our peak physical function. Research studies show that raising glutathione levels decreases muscle damage, reduces recovery time, increases strength, and endurance and lean muscle development. The top British medical journal, the Lancet, found that healthy young people had the highest glutathione levels, while healthy elderly people had lower levels, and the sick and hospitalized elderly having the lowest of all.
Glutathione can be found in vegetables containing sulfur such as garlic, onions, and cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, arugula, watercress, cabbage, etc, or can be taken as a supplement.
Highest Antioxidant Foods to Protect Your Body from Oxidation:
Cranberries
Blueberries-especially wild blueberries
Pomegranates
Grapes
Kale (and all other leafy greens)
Blackberries
Prunes
Pecans
Sweet Cherries
Black Plums
Black beans
Spinach
Broccoli
Kiwi
Liver
Egg yolk
Butter (only grass fed)
Carrots
Squash
Sweet potatoes
Tomatoes
Peaches
Mangos
Papaya
Quinoa
Acai
Parsley
Cocoa
Sage
Thyme
Basil
Ginger
Tarragon
Elderberries
Peppermint
Artichokes
Red Kidney Beans
Pinto Beans
Currants
Pistachio
Garlic
Cilantro
Raisins/Grapes
Apples
Figs
Gooseberries
Goji Berries
Apricots
Peanuts
Cabbage
Guava
Mangosteen
Red Cabbage
Black Cherries
Asparagus
Pears
Broccoli
Sweet Potato
Oranges
Chives
Cashews
Beets and Beet Greens
Avocados
Arugula
Navy Beans
Radishes
Macadamia Nuts
Russet Potatoes
Grapefruit
Tangerines
Green Leafy Lettuce
Red Onions
Alfalfa Sprouts
Brazil Nuts
Lemons
Green Tea
Red, Yellow and Green Peppers
Portabella and Crimini Mushrooms
Eggplant
Red Rooibos Tea
Chickpeas
Limes
Bananas (occasional due to high sugar)
Extra Virgin Olive Oil
Shiitake Mushrooms
Peas
Pine Nuts
Leeks
Pineapple
Pumpkin
Squash
Black Tea
Fennel
Cantaloupe
Cucumber
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