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.
Sunday, April 26, 2009
On Nutrition
What is a"functional" food? In Japan, it's a food with a "specified health use." In Canada, it's a food with physiological benefits "beyond basic nutritional function." In the United States, it's a great marketing tool with no legal definition.
All foods are functional at some level, according to a recent paper on the subject by the American Dietetic Association. "Functional foods" have been found to provide additional health benefits beyond their basic nutritional content. Many have been enriched, fortified or enhanced, such as calcium-enriched orange juice or omega-three fortified eggs.
Others are just regular foods that have been found to possess health-promoting substances. Here are a few of my favorites from registered dietitian David Grotto's intriguing book, "101 Foods that could save your Life":
l Artichoke: Actually the immature flower of a thistle plant, artichokes are thought to be one of the world's oldest medicinal plants. Besides being a rich source of vitamin C, folate, and dietary fiber, artichokes contain substances that may ease an upset tummy and reduce the symptoms of irritable bowel syndrome (IBS).
l Broccoli: A member of the cruciferous family that includes cabbage, cauliflower, kale, collard greens and brussels sprouts, broccoli contains a good many compounds with cancer-fighting properties. Broccoli is also rich in sulforaphane glucosinolate (don't try to say this at home, boys and girls), a potent antioxidant that has
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been shown to stop the growth of breast and prostate cancer cells.
l Chocolate: Dark chocolate contains natural substances called flavonoids that improve the health of blood vessels and can help lower blood pressure. Just don't feed it to your pets. Chocolate is toxic to dogs, cats, parrots and horses, reports Grotto.
l Coffee: Not so rich in nutrients, coffee redeems itself with "off the chart" antioxidant properties, says Grotto. Natural chemicals in coffee such as chlorogenic acids may help improve blood sugar control. And people who regularly drink coffee have a lower risk of type 2 diabetes, according to a review of several studies.
l Pecans: My favorite nut, pecans are rich in oleic acid, the same healthful fat found in olive oil. Researchers at New Mexico State University found that pecans added to a heart-healthy diet reduced bad LDL cholesterol more than a diet without them.
l Peppers: Chile "hot" comes from a group of phytochemicals called capsaicinoids, which act on pain receptors in the mouth and throat, says Grotto. Capsaicin applied topically as a cream has been found to be an effective treatment for painful arthritic hands.
l Romaine lettuce: Romaine contains more than five times more vitamin C than iceberg lettuce. It is also rich in lutein and zeaxanthin -- substances that help fight macular degeneration in the eye. Romaine also contains salicylic acid, the same anti-inflammatory compound found in aspirin.
l Spinach: One of the richest sources of lutein -- the pigment that helps protect the eyes from macular degeneration -- spinach intake is also associated with a lower risk for developing cataracts. Glycolipids in spinach are powerful chemicals with properties that can fight the growth of cancer cells as well.
Barbara Quinn is a registered dietitian and certified diabetes educator.
All foods are functional at some level, according to a recent paper on the subject by the American Dietetic Association. "Functional foods" have been found to provide additional health benefits beyond their basic nutritional content. Many have been enriched, fortified or enhanced, such as calcium-enriched orange juice or omega-three fortified eggs.
Others are just regular foods that have been found to possess health-promoting substances. Here are a few of my favorites from registered dietitian David Grotto's intriguing book, "101 Foods that could save your Life":
l Artichoke: Actually the immature flower of a thistle plant, artichokes are thought to be one of the world's oldest medicinal plants. Besides being a rich source of vitamin C, folate, and dietary fiber, artichokes contain substances that may ease an upset tummy and reduce the symptoms of irritable bowel syndrome (IBS).
l Broccoli: A member of the cruciferous family that includes cabbage, cauliflower, kale, collard greens and brussels sprouts, broccoli contains a good many compounds with cancer-fighting properties. Broccoli is also rich in sulforaphane glucosinolate (don't try to say this at home, boys and girls), a potent antioxidant that has
Advertisement
been shown to stop the growth of breast and prostate cancer cells.
l Chocolate: Dark chocolate contains natural substances called flavonoids that improve the health of blood vessels and can help lower blood pressure. Just don't feed it to your pets. Chocolate is toxic to dogs, cats, parrots and horses, reports Grotto.
l Coffee: Not so rich in nutrients, coffee redeems itself with "off the chart" antioxidant properties, says Grotto. Natural chemicals in coffee such as chlorogenic acids may help improve blood sugar control. And people who regularly drink coffee have a lower risk of type 2 diabetes, according to a review of several studies.
l Pecans: My favorite nut, pecans are rich in oleic acid, the same healthful fat found in olive oil. Researchers at New Mexico State University found that pecans added to a heart-healthy diet reduced bad LDL cholesterol more than a diet without them.
l Peppers: Chile "hot" comes from a group of phytochemicals called capsaicinoids, which act on pain receptors in the mouth and throat, says Grotto. Capsaicin applied topically as a cream has been found to be an effective treatment for painful arthritic hands.
l Romaine lettuce: Romaine contains more than five times more vitamin C than iceberg lettuce. It is also rich in lutein and zeaxanthin -- substances that help fight macular degeneration in the eye. Romaine also contains salicylic acid, the same anti-inflammatory compound found in aspirin.
l Spinach: One of the richest sources of lutein -- the pigment that helps protect the eyes from macular degeneration -- spinach intake is also associated with a lower risk for developing cataracts. Glycolipids in spinach are powerful chemicals with properties that can fight the growth of cancer cells as well.
Barbara Quinn is a registered dietitian and certified diabetes educator.
Sunday, April 19, 2009
Carrots: Best friend of your eyes
A friend of mine recently let his contacts stay in their antibacterial pool longer than usual and embraced his new pair of glasses like a long lost friend. After complimenting him on his new purchase, I tried them on only to hear him tell me not to look through the lenses because he was “blind as a bat” and my eyes would end up in pain. Aside from thinking I should have my own eyes checked after almost a decade, I also wondered if there were any natural ways to keep my eyes healthy.
Carrots have long been thought of as an old wives tale of chomping on good-for-you vegetables masquerading as cures, but there is merit to the humble carrot. Carrots contain beta-carotene which is transformed into vitamin A by the body. Sure excess amounts of vitamin A may not ensure 20/20 vision, but it can help you maintain good eyesight. You can also get vitamin A from liver, broccoli, kale, sweet potatoes, pumpkins, mango, apricots, and cantaloupe, but carrots are best known for helping the eyes.
Beta-carotene isn’t the only compound found in carrots that is helpful—an antioxidant called lutein that primarily works with another component called zeaxanthin—and eating foods rich in these nutrients can increase the pigment density in the macula and added protection for your retina. Most of the foods with both of these nutrients are of the green and leafy variety.
As we age, our eyes get weaker and while over half of all Americans over 80 years of age have cataracts, over 13 million Americans are suffering from macular degeneration. The macula, part of the eye that helps keep the cones and rods in proper working order, has been under the microscope lately because a new study has linked vitamin B supplements to helping those with age-related macular degeneration. Macular degeneration is a widespread disease that attacks the area central to the retina and is a leading cause of vision loss in people over the age of 50.
A deficiency in vitamin A can also cause vision loss. Professor of Nutrition at Ohio State University, John Allred, says that extreme deficiency can cause night blindness and can even cause complete blindness, and is the leading cause of blindness in the third world alone. However, Allred says, if you are not deficient, drinking carrot juice every day or other beta-carotine enhanced veggies won’t improve your vision, only maintain it…and cause your skin to turn orange.
Beta-carotene, besides being broken down as a helpful vitamin within the body, is also a pigment. Experts say not to worry because even though the skin might appear to have an orange tint, it is completely harmless. If you cut back on the orange foods or drinks or consult your doctor to make sure your diet is balanced correctly, the tint will eventually lessen and go away and the excess of beta-carotene in your system will flush itself out. If you would rather not risk getting your vitamin A-carrying beta-carotene through orange tinted foods, most multi-vitamins include the nutrient for a quick source and readily available.
Unfortunately I did not find any helpful hints to share with my sight-challenged friend; I was pleased to find out that the urging of mothers everywhere to “eat your carrots” was not all a ruse. While I am still thinking of making an eye appointment and I am not 100 percent sure that my weekly carrot cake cravings are actually helping to keep my eyesight on a steady plateau, my eyes haven’t failed me yet and as long as my multi-vitamin can help me out, I will not worry about my eyes for no
Carrots have long been thought of as an old wives tale of chomping on good-for-you vegetables masquerading as cures, but there is merit to the humble carrot. Carrots contain beta-carotene which is transformed into vitamin A by the body. Sure excess amounts of vitamin A may not ensure 20/20 vision, but it can help you maintain good eyesight. You can also get vitamin A from liver, broccoli, kale, sweet potatoes, pumpkins, mango, apricots, and cantaloupe, but carrots are best known for helping the eyes.
Beta-carotene isn’t the only compound found in carrots that is helpful—an antioxidant called lutein that primarily works with another component called zeaxanthin—and eating foods rich in these nutrients can increase the pigment density in the macula and added protection for your retina. Most of the foods with both of these nutrients are of the green and leafy variety.
As we age, our eyes get weaker and while over half of all Americans over 80 years of age have cataracts, over 13 million Americans are suffering from macular degeneration. The macula, part of the eye that helps keep the cones and rods in proper working order, has been under the microscope lately because a new study has linked vitamin B supplements to helping those with age-related macular degeneration. Macular degeneration is a widespread disease that attacks the area central to the retina and is a leading cause of vision loss in people over the age of 50.
A deficiency in vitamin A can also cause vision loss. Professor of Nutrition at Ohio State University, John Allred, says that extreme deficiency can cause night blindness and can even cause complete blindness, and is the leading cause of blindness in the third world alone. However, Allred says, if you are not deficient, drinking carrot juice every day or other beta-carotine enhanced veggies won’t improve your vision, only maintain it…and cause your skin to turn orange.
Beta-carotene, besides being broken down as a helpful vitamin within the body, is also a pigment. Experts say not to worry because even though the skin might appear to have an orange tint, it is completely harmless. If you cut back on the orange foods or drinks or consult your doctor to make sure your diet is balanced correctly, the tint will eventually lessen and go away and the excess of beta-carotene in your system will flush itself out. If you would rather not risk getting your vitamin A-carrying beta-carotene through orange tinted foods, most multi-vitamins include the nutrient for a quick source and readily available.
Unfortunately I did not find any helpful hints to share with my sight-challenged friend; I was pleased to find out that the urging of mothers everywhere to “eat your carrots” was not all a ruse. While I am still thinking of making an eye appointment and I am not 100 percent sure that my weekly carrot cake cravings are actually helping to keep my eyesight on a steady plateau, my eyes haven’t failed me yet and as long as my multi-vitamin can help me out, I will not worry about my eyes for no
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