Food / Supplemental antioxidants

Antioxidants are needed to balance the oxidants produced by and present in the body

Antioxidants "sacrifice" themselves to preserve our body parts from damage by oxidants

For more information on the function of antioxidants in the body:

Antioxidants - "Oxidant Damage Control"

Antioxidants include:

Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, and Vitamin K
Phytonutrients:
- Carotenoids. E.g. beta-carotene (in carrots, pumpkin, sweet potatoes), lycopene (in tomatoes)
- Polyphenols. E.g. resveratrol (in grapes, red wine), anthocyanins (in berries) curcumin (in turmeric), epicatechins (in dark chocolate, green tea)
Other antioxidants. E.g. CoQ-10; alpha-lipoic acid;

Antioxidants are water-soluble and/or fat soluble:

Fat soluble. Protect cellular plasma and nucleic membranes (housing DNA) from lipid peroxidation. (Canfield et al, 1985). Fat soluble vitamins can be stored in the body (except Kstorage is minimal).Vitamin A,Vitamin D, Vitamin E, Vitamin K, CoQ-10, alpha-lipoic acid;
Water Soluble - Provide oxidant damage control in the blood and cell plasma. Water soluble vitamins can NOT be stored in the body. Include: Vitamin B, Vitamin C, alpha-lipoic acid.

How do we obtain antioxidants?

From food and/or supplements
Produced "In-House" by the body. E.g. Superoxide Dismutase (SOD), Catalase (CAT), Glutathione Peroxidase (GPx), Glutathione (GSH), CoQ10 (production decreases with age)

All Antioxidants need optimal amounts of certain dietary, MINERALS to function properly

The Antioxidant "Team"
Antioxidant	Water or fat soluble?	Example foods
Vitamin A (Beta-carotene)	Fat	Liver, some cod liver oil, "grass-fed" butter, cream, cheese, whole milk Highly colored fruits/veg. esp. carrots, pumpkin, cantaloupe
B Vitamins	Water
Vitamin C	Water	Pomegranate, blackcurrants, kiwi, mango, lemon, orange, cantaloupe, red pepper, red cabbage
Vitamin D	Fat	Sunshine; High vitamin cod liver oil; Oily fish; Butter, eggs, milk from outdoor livestock
Vitamin E	Fat	Nuts, wheat germ, palm oil
Vitamin K	Fat	Kale, spinach, broccoli, Brussel sprouts, natto, sauerkraut, aged cheeses
Lipoic Acid	Fat/Water	Kidney, heart, liver, spinach, broccoli, and yeast extract
CoQ10	Fat	Beef, herring, chicken, trout
Polyphenols	Red wine (2 glasses/day), cocoa / dark chocolate
Supporting trace minerals / vitamins for body's "in house"- produced antioxidants: Superoxide Dismutase (SOD), Catalase (CAT), Glutathione Peroxidase (GPx), Glutathione (GSH)
	Supported AOX	Food(s) containing Mineral
Selenium	GPx, GSH	Brazil nuts
Zinc	SOD	Pumpkin seeds
Manganese	SOD	Whole grains, nuts, chickpeas
Copper	SOD	Whole grains, beans, nuts, potatoes
Iron	CAT
B6, B12, Folate	GSH	Required for methylation and transulfuration pathways - See SAMe

References

Canfield LM et al (1985) Anti-oxidant/pro-oxidant reactions of vitamin K.

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