Disease
Info Antioxidants
and Phytochemicals Ratings of Foods
Take FAT SOLUBLE supplements either with food containing oil or in
gel cap form.
Warning: Studies indicate that
excessive doses of some antioxidants have an adverse effect, even aggravating a
condition they normally help. Therefore, use care if taking
supplements. A colorful diet may be preferable.
Phytochemicals:
Many (all?) are also antioxidants. They are widespread in
plants and are generally not lost in cooking or processing, in fact, cooking
increases indole availability in broccoli. Phytochemicals include allylic
sulfides, carotenoids, flavonoids, indoles, isothiocyanates, isolfavones, and
saponins.
Antioxidants: Play a key
role in scavenging free radicals, which cause oxidation, and appear to help
with a variety of diseases, including
the list below. Taken in excess, most antioxidants can cause foster
oxidation. A synthetic form of the potent antioxidant catechin may not do
this (SN 3/1/03 p.141). Since antioxidant levels in food have fallen significantly in the past
25 years, organic food may help.
- AGING Antioxidants help fight
effects of aging including deterioration in mental abilities, balance, and
cardiovascular system (Alt 4/99 p.171). Aging decreases activity of natural
antioxidants, so elderly should have supplements.
- ARTHRITIS
- CANCERS Various antioxidants
help, but they can also protect cancer cells (SN 4/29/95 p.271; SN 4/21/01 p.248).
- CATARACTS Vitamin C and
others (SN 10/18/97 p.244). More important may be the carotenoids lutein and zeaxanthin (NAH 7/00).
- CHOLESTEROL PROBLEMS
Various antioxidants (oxidation of LDL can lead to plaque formation)
- DIABETES
- HEART ATTACK RISK
Flavonoids may only help those who already have coronary disease (SN
9/7/96 p.150). Vitamins A and E apparently do not help (Lancet
6/03).
- HIGH FAT MEALS (e.g. fast food) C & E
- IMMUNE SYSTEM Beta-carotene,
E, saponins
- INFLAMMATION
- LUNG TISSUE Various
antioxidants (SN 5/2/98 p.287)
- MACULAR DEGENERATION
Carotenoids, flavonoids (BN 6/99 p.48). More important may be
the carotenoids lutein and zeaxanthin (NAH
7/00).
- VARICOSE VEINS Flavonoids (BN
6/99 p.50)
- WOUND INFLAMMATION
Color: Color provides a
rough guide to content both type and amount (more colorful vegetables and
fruits usually contain more). See SN 1/8/05 p.27-29 for a discussion and
results of recent breeding. As a rough guide to color:
- yellows, oranges, some reds,
and greens: often indicate beta-carotene and related carotenoids
- blues, purples, blacks and
some reds: often indicate anthocyanins (a class of flavonoids)
Some antioxidants and phytochemicals
are
- ANTHOCYANINS
A type of flavonoid found particularly in
purple and black fruits. Helpful in atherosclerosis (SN 1/8/05
p.28)
SOURCES:
pomegranate (very high), dark grapes, and other dark fruits
- ALLYLIC SULFIDES Stimulates
production of protective enzymes.
SOURCES: onion
family
- ALPHA-LIPOIC ACID
Potent antioxidant. Increases glutathione
levels and regenerates vitamins C
and E. Increases insulin
sensitivity and so useful in diabetes treatment and prevention and can
help prevent glycemic related problems such as neuropathy and cataracts.
May be useful in treating glaucoma. (Altern. Med. Rev. 8/98
pp.308-311). Appears to arrest Alzheimer's (Alt. 3/02
p.72). Synthesized by people and available in supplements.
- BETA-CAROTENE Excess
oxidizes, so maybe avoid high dose
supplements. (SN 2/?/99). Enhances immune system.
SOURCES:
spirulina, orange vegetables (esp. sweet potato), mango, apricots, papaya,
cantaloupe.
- CAROTENOIDS Cooking
does not destroy them and usually increases availability. Many
(all?) are fat soluble, so meal should include a source of oil.
SOURCES:
yellow-orange fruits and vegetables, green vegetables. Lutein and zeaxanthin are available in dark green
vegetables especially kale, collard greens, spinach and turnip greens (all
better cooked). Lycopene is available in
red fruits and vegetables, especially tomatoes.
- COENZYME Q10
Fat soluble (best in gel cap form or with food containing
oil). Ability to synthesize CoQ10 lower in some people and tends
to decrease with age. Plays role in synthesis of ATP (basic energy source) as well as usual
antioxidant uses. May help CFIDS and may help prevent Parkinson's disease. (BN
6/99 p.14 & 52) Increases glutathione
levels and "recharges" vitamin
E. Statins
(cholesterol lowering drugs) reduce Co-Q10 levels significantly and so
users of statins should probably take a Co-Q10 supplement.
SOURCES: fish (cod, salmon, sardines),
egg yolk, whole grains.
- ELLAGIC ACID SOURCES: nuts,
some fruits (SN 5/2/98 p.287).
- FLAVONOIDS
There are quite a variety of these (over 60 in citrus). There
uses appear to be wide ranging, e.g., antiinflammatory, antitumor,
antiviral, helps those with coronary and cholesterol problems.
SOURCES: most
vegetables and fruits, pine bark, (green) tea, wine. Especially touted
are OPCs, which are available in pine bark and grape seed extract.
- FOLATE Click for information.
- GLUTATHIONE is
a tripeptide and powerful antioxidant. It appears to be
associated with longevity and with preventing eye problems (cataracts, glaucoma) and
diseases. Alpha-lipoic acid, coenzyme-Q10 and melatonin, which are other
antioxidants, stimulate production. (Alt., special issue on
glutathione; Altern. Med. Rev. 8/98 pp.308-311). It helps the tumor
suppression protein p53 (Alt. 3/05 p.161).
SOURCES: many
foods but avocados and cruciferous vegetables are
particularly high. Also you make it from the amino acid cysteine,
which is in whey protein and is available as a supplement and in
protein-shake powders (Alt. 8/03 p.13).
- INDOLES & ISOTHIOCYANATES Possess antimicrobial and anticancer
properties. May help fight tooth decay (SN 1/13/01 p.29).
SOURCES: cruciferous vegetables
- ISOFLAVONES They
are plant estrogens. May help bone-mineral density (osteoporosis). Excessive amounts may stimulate thyroid and cause fatigue
and hair loss.
SOURCES: soy
protein, chick peas, and some in other legumes.
- LUTEIN
A yellow (color often masked by chlorophyll) carotenoid.
There is evidence that it helps prevent macular degeneration and cataracts and inhibits
cancers, clogged arteries
and osteoarthritis.
SOURCES: Highest
amounts are in kale (10), collard greens (8), spinach (6) and numbers are
mg per 1/2 cooked. At least 4 mg daily is recommended. Also found in
eggs where the presence of lecithin facilitates absorption (3 times as
effective as from greens; J. Nutr. 134 (2004) pp.1887-93).
- LIGNANS
They are plant estrogens.
SOURCES: whole
grain rye, flaxseed.
- LYCOPENE a
carotenoid. Helps protect against prostate,
alimentary canal, breast and probably other cancers (Alt. suppl. WAN2).
Reduces redness due to UV exposure: 2T tomato paste per day over 10 weeks
led to 40% less redness, but there was no effect after only 4 weeks (J.
Nutr. 131 (2001), p.449).
Cooking may make it more accessible. Fat soluble, so include oil
with tomatoes.
SOURCES:
especially tomatoes, also
apricots, papaya and watermelon.
- RESVERSTOL SOURCES: (red) wine (SN 5/2/98 p.287).
- SAPONINS Believed
to boost immune system. May help fight heart disease and infections (microbial,
viral, and fungal) (SN 12/9/95 p.392).
SOURCES:
legumes, tomatoes,
potatoes and many other fruits and vegetables.
- SELENIUM Click link for information.
- VITAMIN C Click
link for information.
- VITAMIN E Click link
for information.
The USDA published some ORAC
(Oxygen Radical Absorbance Capacity) for some foods (Agricultural Res.
2/99). Data is per 100 grams. Drying fruits (raisins, prunes)
increases concentration by a factor of 6. A typical apple has about the
antioxidant capacity of about 1,500 mg of vitamin C and 100 grams is
about 1/4 pound, which may give you some feeling for what the table means in
terms of vitamin supplements. (Apples are at 200 in the following
list.) Pomegranates should certainlly be on this list, but
apparently were not studied.
2,500
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blueberries
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2,000
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blackberries
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1,750
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cranberries
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kale
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1,500
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strawberries
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1,250
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raspberries
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spinach, raw
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1,000
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Brussels sprouts
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900
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plums
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alfalfa sprouts
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spinach, steamed
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broccoli florets
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800
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oranges
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beets
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260
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grapes, red
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cherries
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bell pepper, red
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600
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kwifruit
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500
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onion
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400
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grapes, white
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corn
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eggplant
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cauliflower
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peas
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300
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cantaloupe
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white potato
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sweet potato
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200
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bananas
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apples
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carrots
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string beans
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tomato
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150
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apricots
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peach
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zucchini
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yellow squash
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100
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pear
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watermelon
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