Antioxidant Insights: 5 Keys to Maximizing Health Benefits

Insight and content provided by Nutrition Innovation Manager Aaron Martin, CISSN.

Antioxidants are found in a variety of food and beverages today — more so than ever.  It is common to see “boosted with antioxidants” or “good source of antioxidant vitamins.” This sounds great to the average consumer but most often it is unclear the benefit of ingesting them.  Consider these antioxidant insights and obtain 5 keys to maximizing their health benefits.

What are Antioxidants?

Antioxidants are molecules which inhibit the oxidation of cells throughout the body.  We use oxygen for the metabolism of every living cell. When cells metabolize oxygen to sustain life and fuel activity, free radicals are created. Free radicals are also created when food is broken down into energy. A free radical is an unstable molecule which prefers to be stabilized.  In order to stabilize, free radicals steal electrons from other molecules around the body.   This is known as oxidative damage and can range in a wide range of damage to proteins, molecules and genes in the body.  Antioxidants “quench” these free radicals, creating a stable molecule thus preventing oxidation leading to damaged cells.

Maximizing Their Benefits

  1. Colors

Ever notice how deep red beet juice is? Or how orange a fresh baked yam is? The deep colors in fruits and vegetables are known as phytochemicals which are nutrients that provide a health benefit. When fruits and vegetables are darker in color, the phytochemicals are providing more potent antioxidant properties. In short, go for the colors! Dark green vegetables are often considered to have the most phytonutrients and the gold standard in antioxidative delivery.  However, it is important to ingest a variety of fruits and vegetables

  1. Combine

Dark green veggies are often considered the best for antioxidants, but it is important to include other colorful fruits and veggies due to a “synergistic” effect in health. This ensures adequate amounts of all nutrients as various fruits & veggies provide unique nutrient and phytonutrient potential — supercharging your nutrition. Other optimal antioxidant rich foods include: berries, avocados, mushrooms, citrus fruits, carrots, mango, kiwi, peppers, tomatoes and the list goes on!  Make sure to combine foods for maximal impact!

  1. Natural vs. Synthetic

“You aren’t what you eat, you are what you absorb” is a saying applicable to the use of antioxidants.  Many companies are adding synthetic vitamins to their food and beverage products. However, there has been speculation on the effectiveness of synthetic vitamin sources and whether or not they are absorbed as well as natural sources. There has been some conflicting research in this area. Yet, obtaining antioxidants from natural sources provides unique benefits absent from ingesting the antioxidant alone. These are likely to be absorbed more completely. To provide an example: In addition to kiwis being high in Vitamin C, they also contain unique phytochemicals, fiber, potassium, Vitamin K which have been shown to prevent cell DNA damage.  These are additional benefits compared to taking extra Vitamin C or K alone.

  1. Quality & Quantity

More is not always better when it comes to antioxidants.  Successful antioxidant delivery in the body can be achieved through smaller levels opposed to massive dosages which can become oxidative such as excessive amounts of beta-carotene. Stick to normal serving sizes and use a variety of sources. This can be the case for supplements as well.  For instance, 1g of ascorbic acid would not be as effective as 230 mg of a broccoli seed extract or 4mg of astaxanthin.  Broccoli contains a compound called glucoraphanin which raises key detox and antioxidant levels in the body for 3 days at a 230 mg dosage. Astaxanthin is an extremely potent whole body antioxidant effective at a 4 mg dosage.  Vitamin C is in and out of the body within hours. Understand the source and potency to keep your body covered.

  1. Recommended antioxidants

Simply put, antioxidants are found in abundance from natural sources of fruits and vegetables. These antioxidants are also highly absorbable in the body.  Look for foods or beverages that contain some of these potent sources:

  • Teas: Used for centuries for superior antioxidant protection. Choose matcha green tea — shown to have 137 times more antioxidants than regular brewed tea.
  • Spinach/Kale/Arugula: The “kings” of the greens — eat these and know you ingest some of the healthiest foods on the planet.
  • Cruciferous Vegetables: Broccoli, cauliflower, cabbage and brussels sprouts contain a compound called glucoraphanin — a long lasting antioxidant responsible for a tremendous health boost.
  • Berries: so many to choose from! Combine for best effects — blueberries, strawberries, goji berries, raspberries, etc.
  • Powder Greens Beverages: These are a great way to conveniently get in antioxidant levels in a highly absorbable state. Liquid based antioxidants are absorbed in the body more readily than other forms.
  • Spice it up: Oregano and cinnamon are two potent spices high in antioxidants: Make sure to use both regularly.
  • Juicing: Juicing fresh fruits and vegetables is a tremendous way to get in loads of antioxidants in your body. Most of the nutrients are found in the liquid part of the food; juicing allows them to be absorbed rapidly and more completing.  Our favorites are lemon, apple, celery, spinach, cucumber, beets, radishes and carrots.