Antioxidants, Phytochemicals and SuperFoods

Introduction to Antioxidants:

Free Radicals are the name given to an atom, molecule or ion that has lost one electron and is no longer stable. These free radicals are chemically reactive with other substances, leading to oxygen reactions. When free radicals “attack” other molecules, it leads to their break down and eventually the death of cells and various diseases. Free radicals can also attack our DNA causing aging as well as cancer and genetic mutations. Free radicals, or “oxidants” are caused by numerous factors including stress, improper diet, smoking, radiation, pesticides, herbicides, fungicides, industrial chemicals, pollutants, many drugs, metabolic waste and even high-intensity exercise. The body produces free radical scavengers, known as antioxidants, in an attempt to protect itself. One example of an endogenous antioxidant is SOD or superoxide dismutase. SOD removes superoxide radicals, thought to be the most dangerous free radical. GHS is an endogenous antioxidant that targets hydrogen peroxide, which is another harmful oxidant.

Thankfully, over a period of thousands of years, many of the foods and herbs that we eat have evolved to produce their own endogenous antioxidants that our bodies do not produce. We when we consume these foods and herbs (not supplements), antioxidant vitamins such as A, C and E as well as carotenoids, polyphenols and other phytochemical antioxidants assist our bodies in protecting against free radical oxidative damage. There are hundreds of phytochemicals that have been identified and are being studied for their potential health promoting effects. Much of the research on antioxidants and the foods that contain them so far has been done in-vitro, meaning the studies were not on live people. There are proposed benefits for many antioxidants from natural food sources but much more research needs to be done. The benefits listed for the antioxidants in the following chapters are potential benefits but are not always 100% scientifically validated.

The reason I included “not supplements” in the paragraph above, is because ever since Harman's Free Radical Theory of Aging came out, there has been a great interest in antioxidants and a greatly increased use of a variety of antioxidant supplements. The general idea is that free radicals from diet, stress, pollution, etc. cause damage to our cells/DNA and lead to disease and our bodies do not produce enough endogenous antioxidants to combat this detrimental effect. So, by taking greatly increased amounts of exogenous antioxidants in supplemental form we can greatly increase our ability to "fight off" the free radicals. The problem is that this theory has recently been tested in several studies and proven wrong.

In conflict with Harman’s free radical theory of aging, the increased formation of reactive oxygen species/oxidative stress has been shown to cause an adaptive response that leads to increased stress resistance and causes a long-term overall reduction of oxidative stress. This response is called mitohormesis. This theory may also be applicable to the health-promoting effects of physical exercise (which cause oxidation and free radical production). Studies have actually found that taking supplemental antioxidants stops this natural adaptive process from taking place. The findings from recent studies indicate that some oxidative stress is actually essential for signaling the body into processes that promote health and longevity.

So why are we so interested in antioxidants and phytochemicals? When we get the right amount of natural exogenous vitamins, antioxidants and other phytochemicals from eating the natural foods that are right for our constitutions, as part of a complex network of fiber, water, fat, amino acids, minerals and “helper molecules”, they are very beneficial. In fact, there is abundant evidence that shows that these natural foods containing antioxidants (along with the rest of the whole food complex) protect against disease and aging.

In other words, what Ayurveda, TCM and other traditional systems of medicine say. Live a life of moderation, eat a variety of wholesome, natural foods and be exposed to a variety of different environments and stressors to develop an adaptive and endogenous antioxidant response. People who live lives of extreme "purity" and avoidance of all they perceive as toxic while taking tons of supplements are not healthy. Of course, people who follow the other extreme and smoke and drink way too much, eat highly processed/un-natural food and are exposed to very high of levels of environmental toxins are also not healthy (as the body's endogenous antioxidants/adaptive ability is way to overpowered to maintain homeostasis). Ayurveda say's its the overuse and underuse of our senses that are causes of disease.

Phenolic compounds:

· Natural phenols

· Apiole – parsley

· Carnosol – rosemary.

· Carvacrol – oregano, thyme.

· Dillapiole – dill.

· Rosemarinol – rosemary

· Flavonoids (polyphenols) – red, blue, purple pigments.

· Flavonols

· Quercetin – red and yellow onions, tea, wine, apples, cranberries, buckwheat, beans.

· Gingerol – ginger.

· Kaempferol – strawberries, gooseberries, cranberries, peas, brassicates, chives, spinach.

· Myricetin – grapes, walnuts.

· Rutin – citrus fruits, buckwheat, parsley, tomato, apricot, rhubarb, tea, pagoda tree fruits.

· Flavanones

· Hesperidin – citrus fruits.

· Naringenin – citrus fruits.

· Silybin – milk thistle seeds

· Flavones

· Acacetin – Robinia pseudoacacia, Turnera diffusa.

· Apigenin – chamomile, celery, parsley.

· Chrysin – Passiflora caerulea, Pleurotus ostreatus, Oroxylum indicum.

· Diosmetin – Vicia.

· Tangeritin – tangerine and other citrus peels.

· Luteolin – beets, artichokes, celery, carrots, celeriac, rutabaga, parsley, mint, chamomile, lemongrass, chrysanthemum

· Flavan-3-ols

· Catechins – white tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas.

· (+)-Catechin

· (+)-Gallocatechin

· (-)-Epicatechin

· (-)-Epigallocatechin

· (-)-Epigallocatechin gallate (EGCG)

· (-)-Epicatechin 3-gallate

· Theaflavin – black tea;

· Theaflavin-3-gallate – black tea;

· Theaflavin-3'-gallate – black tea;

· Theaflavin-3,3'-digallate – black tea;

· Thearubigins

· Anthocyanins (flavonals) and Anthocyanidins – red wine, many red, purple or blue fruits and vegetables.

· Pelargonidin – bilberry, raspberry, strawberry.

· Peonidin – bilberry, blueberry, cherry, cranberry, peach.

· Cyanidin – red apple & pear, bilberry, blackberry, blueberry, cherry, cranberry, peach, plum, hawthorn, loganberry, cocoa.

· Delphinidin – bilberry, blueberry, eggplant.

· Malvidin – bilberry, blueberry.

· Isoflavones (phytoestrogens)

· Daidzein (formononetin) – soy, alfalfa sprouts, red clover, chickpeas, peanuts, kudzu, other legumes.

· Genistein (biochanin A) – soy, alfalfa sprouts, red clover, chickpeas, peanuts, other legumes.

· Glycitein – soy

· Coumestans (phytoestrogens)

· Coumestrol – red clover, alfalfa sprouts, soy, peas, brussels sprouts.

· Phenolic acids

· Ellagic acid – walnuts, strawberries, cranberries, blackberries, guava, grapes.

· Gallic acid – tea, mango, strawberries, rhubarb, soy.

· Salicylic acid – peppermint, licorice, peanut, wheat.

· Tannic acid – nettles, tea, berries.

· Vanillin – vanilla beans, cloves.

· Capsaicin – chilli peppers.

· Curcumin – turmeric, mustard. (Oxidizes to vanillin.)

· Hydroxycinnamic acids

· Caffeic acid – burdock, hawthorn, artichoke, pear, basil, thyme, oregano, apple.

· Chlorogenic acid – echinacea, strawberries, pineapple, coffee, sunflower, blueberries.

· Cinnamic acid – cinnamon, aloe.

· Ferulic acid – oats, rice, artichoke, orange, pineapple, apple, peanut.

· Coumarin – citrus fruits, maize.

· Lignans (phytoestrogens) – seeds (flax, sesame, pumpkin, sunflower, poppy), whole grains (rye, oats, barley), bran (wheat, oat, rye), fruits (particularly berries) and vegetables.[2]

· Silymarin – artichokes, milk thistle.

· Matairesinol – flax seed, sesame seed, rye bran and meal, oat bran, poppy seed, strawberries, blackcurrants, broccoli.

· Secoisolariciresinol – flax seeds, sunflower seeds, sesame seeds, pumpkin, strawberries, blueberries, cranberries, zucchini, blackcurrant, carrots.

· Pinoresinol and lariciresinol – [3] sesame seed, Brassica vegetables

· Tyrosol esters

· Tyrosol – olive oil

· Hydroxytyrosol – olive oil

· Oleocanthal – olive oil

· Oleuropein – olive oil

· Stilbenoids

· Resveratrol – grape skins and seeds, wine, nuts, peanuts, Japanese Knotweed root

· Pterostilbene – grapes, blueberries

· Piceatannol – grapes

· Punicalagins – pomegranates

· Alkylresorcinols – wholegrain wheat, rye and barley

· Carotenoids (tetraterpenoids)

· Carotenes - orange pigments

· α-Carotene – to vitamin A, in carrots, pumpkins, maize, tangerine, orange.

· β-Carotene – to vitamin A, in dark, leafy greens and red, orange and yellow fruits and vegetables.

· Lycopene – Vietnam Gac, tomatoes, grapefruit, watermelon, guava, apricots, carrots, autumn olive.

· Phytofluene – star fruit, sweet potato, orange.

· Phytoene – sweet potato, orange.

· Xanthophylls - yellow pigments.

· Canthaxanthin – paprika.

· Cryptoxanthin to vitamin A, in – mango, tangerine, orange, papaya, peaches, avocado, pea, grapefruit, kiwi.

· Zeaxanthin – wolfberry, spinach, kale, turnip greens, maize, eggs, red pepper, pumpkin, oranges.

· Astaxanthin – microalge, yeast, krill, shrimp, salmon, lobsters, and some crabs

· Lutein – spinach, turnip greens, romaine lettuce, eggs, red pepper, pumpkin, mango, papaya, oranges, kiwi, peaches, squash, brassicates, prunes, sweet potatoes, honeydew melon, rhubarb, plum, avocado, pear, cilantro.

· Rubixanthin – rose hips.

· Monoterpenes

· Limonene – oils of citrus, cherries, spearmint, dill, garlic, celery, maize, rosemary, ginger, basil.

· Perillyl alcohol – citrus oils, caraway, mints.

· Saponins – soybeans, beans, other legumes, maize, alfalfa.

· Lipids

· Phytosterols – almonds, cashews, peanuts, sesame seeds, sunflower seeds, whole wheat, maize, soybeans, many vegetable oils.

· Campesterol - buckwheat.

· beta Sitosterol – avocados, rice bran, wheat germ, corn oils, fennel, peanuts, soybeans, hawthorn, basil, buckwheat.

· gamma sitosterol

· Stigmasterol – buckwheat.

· omega-3, 6,9 fatty acids – dark-green leafy vegetables, grains, legumes, nuts.