Most of you are probably familiar with antioxidants, as it seems every company offering a supplement or food product uses that word as part of their marketing campaign. Even though it has become a part of our nutritional vocabulary, its' meaning may be somewhat unclear.
It appears that, in some way, the word seems to be related to oxygen, but how? On this page, I discuss what they are, and do, the most common ones, and common food sources.
What Are They and How Do They Work?
As we began our exploration of antioxidants, let's first break the word down into its component parts, okay? It can be broken down into two main parts: anti- and oxidant.
Most of us know what the first part, anti, means, obviously, it means against. But the second part, oxidant, may not be readily apparent.
Although oxygen is essential to human life, it can put into motion in your body a process that can have dangerous consequences. Oxidation occurs when a molecule loses an electron.
That molecule then becomes something we've discussed numerous times on this site, a free radical.
It is thought that free radicals attack every single cell in your body approximately 10,000 times a day. Unfortunately, as we age, the number of free radicals in our body increases.
From a cellular perspective, that free radical, at the very best, is a cell that doesn't perform the job it was originally designed to do.
At its worst, these altered cells can metamorphosize into more serious conditions such as cancer, diabetes, heart disease and macular degeneration.
If you've ever observed a peeled apple starting to turn brown after being exposed to the air for a few minutes, you're witnessing just how destructive oxidation can be.
What Benefits Do They Provide?
Here is a list of some of the advantages of antioxidants:
* Improvements in cognitive function - Cognitive function involves an improved ability to use information to meet the demands of everyday living.
* Slowing, even preventing, the development of cancer.
* Making you less likely to develop a cold, the flu, or viruses or infections
* Preventing the development of glaucoma and macular degeneration
* Slowing the aging process
* Reduced risk of developing heart disease
What Supplements Are Considered Antioxidants?
Here is a list of supplements that have antioxidant qualities and some foods where they can typically be found:
* Beta-carotene - broccoli, cantaloupe, carrots, squash, sweet potatoes, tomatoes
* Vitamin C - Citrus fruits like oranges and lime, broccoli, green leafy vegetables, strawberries, tomatoes
* Vitamin E - green leafy vegetables, nuts & seeds, vegetable oil, whole grains
* Selenium - chicken, eggs, fish, garlic, red meat
Here is a list of common phytochemicals:
* Alpha lipoic acd
* Flavonoids including anthocynidins, isoflavonoids, flavonols, flavones. Good food sources are fruits, vegetables, green tea, soybeans
* Grape seed extract
* Phenolic acids including caffeic acid, ferulic acid, coumaric acid, ellagic acid, gallic acid. Good food sources are berries, cherries, grapes, whole grains
* Quercetin
* Tannins including catechins. Good food sources are beans, grapes, lentils, tea
* Organosulfur compounds including allicin in garlic
Saturday, May 30, 2009
Sunday, May 10, 2009
Vitamin supplement phase II results find improvement in macular health for AMD sufferers, study says
Birmingham, AL—Results were released from the second phase of the Multifocal Electroretinogram (MERG) study of patients placed on supplemental vitamins, minerals, and carotenoids—a combination also known as macular health—to improve deteriorating maculas due to age-related macular degeneration (AMD).
"The conclusions of the new MERG study offer good news to sufferers of age-related macular degeneration," said John O. Mason III, MD, researcher and retina specialist at the Callahan Eye Foundation, the University of Alabama Birmingham (UAB). "This study is proof that the Macular Health vitamin is an incredible product for sufferers of this life-altering disease."
The study, accepted by the Association for Research and Vision in Ophthalmology (ARVO) for poster presentation, found that patients taking the Macular Health capsule once daily over a 2-year period had an increase in the health of the macula and better vision compared with a control group that did not take the Macular Health Capsule.
The first phase of the study found a 16 % increase in retinal improvement in patients taking Macular Health for 12 weeks. The second phase found a 17% increase in retinal improvement in the same patients after 2 years of taking Macular Health.
Dr. Mason and a team of retina specialists from UAB will continue to monitor participants in the study to evaluate long-term improvement in eye health and vision due to Macular Health.
"The conclusions of the new MERG study offer good news to sufferers of age-related macular degeneration," said John O. Mason III, MD, researcher and retina specialist at the Callahan Eye Foundation, the University of Alabama Birmingham (UAB). "This study is proof that the Macular Health vitamin is an incredible product for sufferers of this life-altering disease."
The study, accepted by the Association for Research and Vision in Ophthalmology (ARVO) for poster presentation, found that patients taking the Macular Health capsule once daily over a 2-year period had an increase in the health of the macula and better vision compared with a control group that did not take the Macular Health Capsule.
The first phase of the study found a 16 % increase in retinal improvement in patients taking Macular Health for 12 weeks. The second phase found a 17% increase in retinal improvement in the same patients after 2 years of taking Macular Health.
Dr. Mason and a team of retina specialists from UAB will continue to monitor participants in the study to evaluate long-term improvement in eye health and vision due to Macular Health.
Eyes at risk from eating a poor diet
Eyes at risk from eating a poor diet
27/04/2009
Millions of people are putting their eyesight at risk with poor diets, experts warned yesterday.
Around 65 per cent of Britons could suffer problems because they are not getting enough vitamins, leafy green vegetables and oily fish.
The College of Optometrists said a good diet can prevent diseases such as Age Related Macular Degeneration.
But a survey found many people do not know of the link between food and eye health.
President Dr Rob Hogan said: "It's surprising so many people don't realise what we eat may affect our eyes.
"Most of us know the link between diet and heart disease, but we often take our eye health for granted." AMD, which damages the retina and leads to blindness, hits 26,000 people every year..
27/04/2009
Millions of people are putting their eyesight at risk with poor diets, experts warned yesterday.
Around 65 per cent of Britons could suffer problems because they are not getting enough vitamins, leafy green vegetables and oily fish.
The College of Optometrists said a good diet can prevent diseases such as Age Related Macular Degeneration.
But a survey found many people do not know of the link between food and eye health.
President Dr Rob Hogan said: "It's surprising so many people don't realise what we eat may affect our eyes.
"Most of us know the link between diet and heart disease, but we often take our eye health for granted." AMD, which damages the retina and leads to blindness, hits 26,000 people every year..
Sunday, May 3, 2009
Hope for preventing age-related blindness
Ed Blonz: Hope for preventing age-related blindness
By Ed Blonz
Contra Costa Times correspondent
Posted: 04/21/2009 12:00:00 AM PDT
DEAR DR. BLONZ: At a recent large family event, I couldn t help but notice that a number of seniors in attendance had vision problems. I learned that it was all due to macular degeneration. What is your view on the use of dietary supplements as a preventive measure? Because it is my family, do I need to be especially concerned? -- C.S., Livingston, N.J.
DEAR C.S.: The back of the eye, called the retina, contains light-sensitive tissue that transmits images to the brain via the optic nerve. The macula is the region of the retina that is responsible for detailed central vision. Age-related macular degeneration (AMD) is the leading cause of irreversible blindness in the United States. There is an informational Web site at the National Institutes of Health (tinyurl.com/6mgj92).
The precise cause of AMD is not yet known, but it s thought to involve oxidative damage. There are a number of medical interventions that can slow its process, but there is no cure. Research studies have focused on the identification of risk factors for AMD, and the possible role of dietary antioxidants to reduce the risk or slow the progression.
AMD risk factors include smoking, obesity and genetic history. (It tends to be hereditary in some but not all families.) High blood pressure and high cholesterol are risk factors, and it s slightly more common in women than men.
The supplements being looked at include zinc, vitamins C and E, beta carotene and bilberry. Other studies have looked at
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lutein and zeaxanthin, relatives of beta-carotene that are often referred to as macular pigments because they are concentrated in the macula. DHA, a long-chain omega-3 fat found in the retina, is also being studied.
A study in the June 2000 issue of the American Journal of Clinical Nutrition reported how servings of corn and spinach raised blood levels of lutein and zeaxanthin. A study in the May 2008 issue of the same journal reported that supplements of lutein (12 milligrams per day) and DHA (800 milligrams per day) increased blood levels and macular pigment optical density (a good thing). A major age-related eye disease study is currently under way investigating the effects of dietary supplements with lutein, zeaxanthin and omega-3 fatty acids on the incidence of AMD. The results, however, are unlikely to be available for several years. (For details, see the Web site areds2.org.)
An eye exam should be a regular part of your medical checkup. If it is not offered it is essential that it be requested.
Given what we know, it makes sense to pay special attention to antioxidant nutrients in general, and to lutein- and zeaxanthin-rich foods. This is a win-win situation because these nutrients also help reduce the risk of other chronic diseases.
Vegetables are the richest sources of lutein and zeaxanthin. Good food sources, in decreasing concentration, include kale, collard greens, spinach, cress leaf, Swiss chard, chicory leaf, mustard greens, beet greens, red pepper, okra, endive, celery, romaine lettuce, leek, broccoli, leaf lettuce, green peas, pumpkin, iceberg lettuce, Brussels sprouts, yellow corn, yellow pepper and green beans.
Fruits contain lesser amounts, but the best of the lot include avocado, plum, kiwi, pear and grapes.
Supplements do not eliminate the need to eat a healthful diet, but if supplements are to be used, keep in mind that lutein is better absorbed when taken with meals that contain fat.
By Ed Blonz
Contra Costa Times correspondent
Posted: 04/21/2009 12:00:00 AM PDT
DEAR DR. BLONZ: At a recent large family event, I couldn t help but notice that a number of seniors in attendance had vision problems. I learned that it was all due to macular degeneration. What is your view on the use of dietary supplements as a preventive measure? Because it is my family, do I need to be especially concerned? -- C.S., Livingston, N.J.
DEAR C.S.: The back of the eye, called the retina, contains light-sensitive tissue that transmits images to the brain via the optic nerve. The macula is the region of the retina that is responsible for detailed central vision. Age-related macular degeneration (AMD) is the leading cause of irreversible blindness in the United States. There is an informational Web site at the National Institutes of Health (tinyurl.com/6mgj92).
The precise cause of AMD is not yet known, but it s thought to involve oxidative damage. There are a number of medical interventions that can slow its process, but there is no cure. Research studies have focused on the identification of risk factors for AMD, and the possible role of dietary antioxidants to reduce the risk or slow the progression.
AMD risk factors include smoking, obesity and genetic history. (It tends to be hereditary in some but not all families.) High blood pressure and high cholesterol are risk factors, and it s slightly more common in women than men.
The supplements being looked at include zinc, vitamins C and E, beta carotene and bilberry. Other studies have looked at
Advertisement
lutein and zeaxanthin, relatives of beta-carotene that are often referred to as macular pigments because they are concentrated in the macula. DHA, a long-chain omega-3 fat found in the retina, is also being studied.
A study in the June 2000 issue of the American Journal of Clinical Nutrition reported how servings of corn and spinach raised blood levels of lutein and zeaxanthin. A study in the May 2008 issue of the same journal reported that supplements of lutein (12 milligrams per day) and DHA (800 milligrams per day) increased blood levels and macular pigment optical density (a good thing). A major age-related eye disease study is currently under way investigating the effects of dietary supplements with lutein, zeaxanthin and omega-3 fatty acids on the incidence of AMD. The results, however, are unlikely to be available for several years. (For details, see the Web site areds2.org.)
An eye exam should be a regular part of your medical checkup. If it is not offered it is essential that it be requested.
Given what we know, it makes sense to pay special attention to antioxidant nutrients in general, and to lutein- and zeaxanthin-rich foods. This is a win-win situation because these nutrients also help reduce the risk of other chronic diseases.
Vegetables are the richest sources of lutein and zeaxanthin. Good food sources, in decreasing concentration, include kale, collard greens, spinach, cress leaf, Swiss chard, chicory leaf, mustard greens, beet greens, red pepper, okra, endive, celery, romaine lettuce, leek, broccoli, leaf lettuce, green peas, pumpkin, iceberg lettuce, Brussels sprouts, yellow corn, yellow pepper and green beans.
Fruits contain lesser amounts, but the best of the lot include avocado, plum, kiwi, pear and grapes.
Supplements do not eliminate the need to eat a healthful diet, but if supplements are to be used, keep in mind that lutein is better absorbed when taken with meals that contain fat.
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