Antioxidants (Vitamins)
Antioxidants are needed to balance the oxidants produced by and present in the body
Antioxidants “sacrifice” themselves to preserve our body parts from damage by oxidants
For more information on the function of antioxidants in the body:
Antioxidants for “Oxidant Damage Control”
Antioxidants include:
- Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, and Vitamin K
- Phytonutrients:
- Carotenoids. E.g. beta-carotene (in carrots, pumpkin, sweet potatoes), lycopene (in tomatoes)
- Polyphenols. E.g. resveratrol (in grapes, red wine), anthocyanins (in berries) curcumin (in turmeric), epicatechins (in dark chocolate, green tea)
- Other antioxidants. E.g. CoQ-10; alpha-lipoic acid;
Antioxidants are water-soluble and/or fat soluble:
- Fat soluble. Protect cellular plasma and nucleic membranes (housing DNA) from lipid peroxidation. (Canfield et al, 1985). Fat soluble vitamins can be stored in the body (except Kstorage is minimal).Vitamin A,Vitamin D, Vitamin E, Vitamin K, CoQ-10, alpha-lipoic acid;
- Water Soluble – Provide oxidant damage control in the blood and cell plasma. Water soluble vitamins can NOT be stored in the body. Include: Vitamin B, Vitamin C, alpha-lipoic acid.
How do we obtain antioxidants?
- From food and/or supplements
- Produced “In-House” by the body. E.g. Superoxide Dismutase (SOD), Catalase (CAT), Glutathione Peroxidase (GPx), Glutathione (GSH), CoQ10 (production decreases with age)
All Antioxidants need optimal amounts of certain dietary, MINERALS to function properly
| The Antioxidant “Team” | ||
|---|---|---|
| Antioxidant | Water or fat soluble? | Example foods |
| Vitamin A (Beta-carotene) | Fat | Liver, some cod liver oil, “grass-fed” butter, cream, cheese, whole milk Highly colored fruits/veg. esp. carrots, pumpkin, cantaloupe |
| B Vitamins | Water | |
| Vitamin C | Water | Pomegranate, blackcurrants, kiwi, mango, lemon, orange, cantaloupe, red pepper, red cabbage |
| Fat | Sunshine; High vitamin cod liver oil; Oily fish; Butter, eggs, milk from outdoor livestock | |
| Vitamin E | Fat | Nuts, wheat germ, palm oil |
| Vitamin K | Fat | Kale, spinach, broccoli, Brussel sprouts, natto, sauerkraut, aged cheeses |
| Lipoic Acid | Fat/Water | Kidney, heart, liver, spinach, broccoli, and yeast extract |
| CoQ10 | Fat | Beef, herring, chicken, trout |
| Polyphenols | Red wine (2 glasses/day), cocoa / dark chocolate | |
Supporting trace minerals / vitamins for body’s “in house”- produced antioxidants:Superoxide Dismutase (SOD), Catalase (CAT), Glutathione Peroxidase (GPx), Glutathione (GSH) | ||
| Supported AOX | Food(s) containing Mineral | |
| Selenium | GPx, GSH | Brazil nuts |
| Zinc | SOD | Pumpkin seeds |
| Manganese | SOD | Whole grains, nuts, chickpeas |
| Copper | SOD | Whole grains, beans, nuts, potatoes |
| Iron | CAT | |
| B6, B12, Folate | GSH | Required for methylation and transulfuration pathways – See SAMe |
References
Canfield LM et al (1985) Anti-oxidant/pro-oxidant reactions of vitamin K.
