The A, E, Cs of Antioxidants
December 2002 - If you've ever taken a close look at the packaging on your favorite multivitamin, orange juice, sports drinks, cereal or energy bar, you may have been puzzled by the phrase "includes the complete antioxidant group." What are antioxidants and what are they doing in your food?
Antioxidants are vitamins, minerals and other sub-stances that play an important role in the metabolic process (how your body converts the food you eat to the energy you need). They neutralize free radicals (byproducts of the metabolic process that are thought to cause cellular damage). Researchers have studied a number of antioxidants, including vitamins A, E and C, which are found naturally in fruits, vegetables and whole grains. Some studies have shown that anti-oxidants may decrease the risk of health problems such as cancer, cardiovascular disease and Alzheimer's disease.
Getting Your Vitamins
They may be good for you, but how much of each antioxidant do you need? "That's the million-dollar question," says Marilyn Gordon, MS, RD, LD/N, dietitian and nutritionist at Memorial Regional Hospital Fitness & Rehabilitation Center. "For the average, healthy adult, rather than a supplement with antioxidants, I'd recommend a general multivitamin and mineral supplement and a diet that includes five to nine servings of fruits and vegetables a day."
Foods That are Good Sources of Vitamins A, E and C
Vitamin A - blueberries, carrots, pumpkin, yams, squash, spinach, broccoli, apricots and dark green, leafy vegetables
Vitamin E - whole-grain products, seeds, nuts and peanut butter
Vitamin C - citrus fruit, watermelon, green peppers, strawberries, tomatoes, broccoli, leafy green vegetables,potatoes, and cantaloupe
No Clear Answers
Research has not yet determined if antioxidants do, indeed, offer significant health benefits. The American Heart Association acknowledges the "potential health-promoting properties" of antioxidants to reduce cardiovascular disease but has withheld full endorsement until the benefits are proven.
Gordon warns that, in any case, care must be taken. She cites research indicating that vitamin E, taken with certain cholesterol-lowering drugs and high doses of niacin, might increase the risk of heart disease and stroke. She also points to a 1990 study in which beta-carotene (which is converted to vitamin A in the body) appeared to act as a pro-oxidant, accelerating cancer growth in smokers.
"Clinical trials have produced mixed results," Gordon says. "Of course, no supplement can make up for a poor diet, and before taking any supplement, talk to your doctor about your health, diet, activity level, prescription medications, and personal and family medical history."
Memorial Regional Hospital Fitness & Rehabilitation Center and Memorial Hospital West Fitness & Rehabilitation Center offer nutrition education and counseling to members. For information about joining, call Memorial Regional Hospital Fitness & Rehabilitation Center at (954) 265-5800 or Memorial Hospital West Fitness & Rehabilitation Center at (954) 844-7125.