Dear Nutritionist,
I read a lot about antioxidants in supplements and that they help with aging. Can you explain what they are and which foods are the best sources?
Thanks,
Leila
Dear Leila,
Oh, another great question! Let’s see how much you already know.
Antioxidant quiz:
Which popular supplement gets right into the mitochondria to work as an antioxidant?
- Vitamin C
- Vitamin D
- Melatonin
Which popular supplement is often packaged in nature with quercitin?
- Vitamin C
- Vitamin D
- Melatonin
Which popular supplement acts as an antioxidant to cell membranes?
- Vitamin C
- Vitamin D
- Melatonin
Which popular supplement did Linus Pauling champion and Dr. Abram Hoffer use to reverse psychosis and cancers?
- Vitamin C
- Vitamin D
- Melatonin
Which popular supplement can be used to reverse psychosis in schizophrenia?
- Vitamin C
- Vitamin D
- Melatonin
Which popular supplement is both an antioxidant and an immuno-regulator?
- Vitamin C
- Vitamin D
- Melatonin
Which popular supplement can recycle itself as an antioxidant, making it essential for neuro-degenerative disorders?
- Vitamin C
- Vitamin D
- Melatonin
Which popular supplement do all mammals make, except humans, guinea pigs, and a small number of other species?
- Vitamin C
- Vitamin D
- Melatonin
The answers are inside of the links attached to each question. Most of them link to studies to help you better understand the role of the particular vitamin in that area. While physicians do not yet use vitamins to reverse disease, readers may be surprised to find there is data to support that it would be effective.
It’s also inexpensive and readily available through food. So why isn’t it taken up by medicine today? I guess the reason may be that it’s not profitable enough, as whole foods can’t be patented. To patent a food and control natural medicine you would have to genetically modify the seed to create ownership. Hmmmmm...
So back to antioxidants, you can see they are particularly important in disease and aging. What they do essentially is prevent or reverse cellular damage. Our cells are damaged by many of the things we consume today, as well as by environmental contaminants. And damaged cells can in turn damage the cells around them. So antioxidants go in and stabilize these damaged cells to stop the cascade of damage they do. As such, we need a continual supply of antioxidants to keep our cells working properly. You could say that cellular aging is a result of this accumulated damage. If you stop that, you stop the aging.
Of course, none of us can stop aging perfectly. Yet. But we can slow it down by consuming more antioxidants. So let’s look at some of the antioxidants we know about:
- Lycopene
- Lutein
- Zeaxanthin
- Anthocyanins
- Quercetin
- Rutin
- Glutathione
- Flavonoids
- Beta-carotene
- Selenium
- Manganese
- Vitamin A
- Vitamin C
- Vitamin E
Now let’s look at some of the best sources:
Pomegranates:
These bright red seeds contain a type of antioxidant called polyphenols, which are anti-inflammatory and anti-carcinogenic. They are potent in reducing the inflammatory response in the body that drives most disease. Many people suggest drinking the juice, but eating the fruit or taking a supplement is equally beneficial and less likely to have added preservatives or sweeteners.
Oranges and peppers:
These fruit are known for their vitamin C content. But, they actually contain a combination of vitamin C and quercitin - a very potent bioflavonoid that works synergistically with vitamin C to enhance its action. The quercitin is found in the pith - the white inside of the skin. So you can see, nature has packed these foods perfectly!
Pine needles:
Say what? Yes, pine needles can be steeped into a tasty tea. This tea was used by First Nations people when the Europeans came with scurvy. The English came to use limes later, but there are records of early explorers being cured by the pine needle tea of the Indigenous peoples. This is because pine needles and bark contain pycnogenol, which we now know to be a very potent antioxidant - much, much more potent than vitamin C. This is usually taken in supplement form now, but herbalists can guide you to find the right species of pine to use.
Clove buds:
The oil of clove bud is the most potent known antioxidant. It’s difficult to get the oil or stomach it - as it’s very peppery! But you can add a few cloves to your tea while it’s steeping or to your coffee and you can also grind the bud and add to any savoury or sweet baking you do. It’s very warming and can help a sore throat or tooth pain, as well. In fact, dentists used to use it topically for dental pain. It’s that effective!
Cod liver oil:
I bet you didn’t know this supplement was high in antioxidants! Not only does it contain vitamin D - the antioxidant that protects the cellular membrane of all the cells in your body - but it also contains the fatty version of vitamin A. This version of vitamin A is much much more potent than the beta-carotene kind and is known to be anti-viral. In fact, I use vitamin A in this form in my family for viral infections. I also use it for immune boosting and dental health, as the fat soluble vitamins are extremely important in the health of teeth and bone. For more info on this, read the work of Dr. Weston Price.
Some other foods high in antioxidants are:
- Dark chocolate
- Blueberries
- Goji berries
- Moringa fruit
- Elderberry
- Artichoke
- Blackberries
Herbs are also known to be high in antioxidants and very cleansing for the body. Adding a bit to each meal can go a long way! They can even stop the charring on meat from damaging the body if you add herbs to your marinade or rub.
Thank you for the great question, Leila! As always, if readers have a health or nutrition related question for the column, I welcome you to write to me here. And if you’re looking for more specific health information, check out my website and blog at hopenotdope.ca. Have a wonderful long weekend!
Namaste!
Nonie Nutritionista
