THE ANTIOXIDANT FACTOR

YOU'VE HEARD IT a million times, in health magazines, on the labels of food supplements, even on beauty products – “load up on anti-oxidants”. But what are they and how do we get them?

Anti-oxidants are a classification of nutritional substances that fight free radicals. Vitamins E, C and A, selenium, carotenoid, bioflavanoid, polyphenol and several enzyme systems fall within the group.

On a daily basis, the human body generates harmful substances known as free radicals, as do environmental assaults like pollution, radiation and infection. When there are more free radicals than the body can neutralise, its vital defence mechanisms, lipids and DNA are damaged.

This is manifested as visible ageing and the breakdown of cell walls, structures and their genetic content – irreparable damage that spawns ills like cancer. This is where antioxidants come in – to eradicate and neutralise free radicals.

You Are What You Eat

Apart from including anti-oxidants in our diet, we should avoid foods that put stress on our intestines, and eat foods that optimise our metabolism, assimilation of nutrients and elimination of wastes.

What To Avoid

• Concentrated, condensed foods like red meat, hard cheeses, eggs and salt.

• Foods that expand (usually loaded with simple sugars like dextrose and sucrose). Chocolate, ice cream, soft drinks and alcohol fall under this category.

• Foods that congest the body, like dairy products and grease-laden foods.

• Foods that may prove toxic like artificial preservatives, flavour enhancers and dyes, as well as antibiotics, hormones, pesticides and fumigants that may be present in certain foods.

Chow Down On

• Vegetable, fruit and nut. Deep-coloured veggies and fruits have the highest antioxidant content.

• Whole grains like rice, barley, corn, millet, wheat, oats and wholemeal bread. Eating fibre-rich foods also ensure your insides get a much-needed spring-cleaning.

• Healthy sources of protein. Not red meat, which tends to contain hormones that negate any anti-oxidant effects. Stick to seafood (but avoid heads of prawns and squid), primary proteins like beans and tofu and secondary proteins like nuts, seeds, seaweed and miso.

• Moderate amounts of natural sugars. Honey, barley malt, rice syrup and maple syrup are best for satiating a sweettooth. Fruits too of course.

Never A Perfect Substitute

In small amounts, and without compromising the quality of your food intake, health supplements give that extra boost to your immune system. But don't get too reliant on them.

Supplements lack the variety of antioxidant power that compound foods offer. High doses of vitamin C in pill form also raises the incidence of diarrhoea and urinary stones. Overdoing vitamin A can be toxic to the body. Most importantly, too high a dose of a particular mineral can negate the benefits of another.

Getting your anti-oxidants from your food rather than pills is always your best bet. Plus you get fibre in the bargain.