A-Z antioxidants Articles

Beta carotene is the carotenoid molecule responsible for the orange colour of some fruits and vegetables such as carrots and apricots. Once consumed, beta carotene benefits your health because it can be converted by the liver into vitamin A, in its active (retinal) or storage (retinol) form. This is considered a safer way of supplementing vitamin A, as beta-carotene is non-toxic and is converted to vitamin A in only the amount required by the body.

Also, the beta-carotene ingested that is not converted to vitamin A, remains in the system, and can act as an antioxidant to protect the tissues from free radical damage.

High Beta Carotene Foods

Getting the benefits from beta carotene can be obtained from both supplements and diet. While you can get beta carotene from your diet, often nutrients obtained from food aren't always fully absorbed, decreased during the cooking process, or because of nutrient-poor soil, don't contain as many nutrients as they use to.

Foods high in beta carotene include:

• Carrots
• Apricots
• Spinach
• Lettuce
• Tomatoes
• Sweet Potatoes
• Broccoli
• Cantaloupe
• Winter Squash

Beta Carotene & Vitamin A Benefits

Benefits of beta-carotene include being easily converted by the body to vitamin A, it can be said to have all the benefits of vitamin A supplementation as well. Some examples of this are: vision protection, and boosted immune defence of the mucous membranes.

In addition to these indirect benefits, beta-carotene can help with healthy cell growth by protecting the cellular genetic material (DNA) from damage by harmful free radicals. Supplementation of beta-carotene has been shown to reduce the risk of unhealthy cell growth. Through this antioxidant ability, beta-carotene also protects the body against environmental pollutants, UV rays, and other substances that can lead to aging.

Cautions & Important Info

While there are many health benefits to beta carotene, taking in a large quantity of beta-carotene can turn your skin slightly yellow, but this is not harmful to the body in any way. Beta-carotene supplementation is not recommended for people who smoke tobacco or drink alcohol as the combination of these things has been shown to increase the risk of certain cancers instead of decrease them. Those with hypothyroidism or diabetes may have a reduced ability to convert beta-carotene into vitamin A and should avoid high doses to prevent stressing the liver.

Brazil nuts are one of the world's best sources of selenium, which is very important for your thyroid. Eating 1 whole Brazil nut daily provides benefits by giving you 100% of your daily requirements for selenium.

What Are Brazil Nuts?

Brazil nuts grow on one of the largest trees in the Amazon forest. They grow easily to 150 feet and live for more than 500 years, with some of the oldest trees being 1000 years old.

Interestingly, Brazil nuts only grow well in untouched, pristine Amazon forests and are a good example of the complex web of interdependence that characterizes a rain-forest. The trees produce complex, coiled flowers that can only be pollinated by a particular species of bee and that bee is only found in the presence of a particular type of orchid. Once the tree is pollinated, the fruit takes 14 months to mature. Brazil nut trees produce little fruit on plantations and mass production of Brazil nuts is not economically viable. Next time you eat a Brazil nut, try to imagine and taste the amazing rain-forest surroundings that brought it into existence!

Key Health Benefits of Brazil Nuts

Due to their medicinal properties, Brazil nuts offer many health benefits, including:

Cardiovascular Disease

Brazil nuts are high in healthy monounsaturated and polyunsaturated fatty acids that work to protect the heart and blood vessels. Eating brazil nuts will help prevent coronary artery disease and strokes by reducing harmful fat build up on artery walls. Brazil nuts are also high in magnesium, which helps lower blood pressure and is needed to relax the heart muscle.

Weight Loss

A review of 31 studies found that incorporating nuts in to your diet promotes weight loss, especially when eating nuts replaces other foods. Add Brazil nuts to trail mixes or eat 1-3 Brazil nuts with an apple to keep you feeling full and your blood sugar stable, which will promote healthy weight loss. Brazil nuts also contain B vitamins which help combat stress and reduce high cortisol levels, which will fight stubborn belly fat.

Hypothyroidism

Brazil nuts are one of the richest sources of dietary selenium, which is essential to proper thyroid functioning. Selenium is required to produce active thyroid hormone. 1-3 Brazil nuts daily are all you need.

Nutritious Superfood

Brazil nuts are high in minerals like calcium, magnesium, manganese and selenium. They are also high in B vitamins and vitamin E. The selenium in Brazil nuts help produce the antioxidant enzyme glutathione-peroxidase, which works to recycle antioxidants in the body like vitamin E and vitamin C.

Final Considerations & Cautions of Brazil Nuts

Brazil nuts go well with other nuts, seeds, superfoods and antioxidants. It's important to note that you shouldn't consume more than 3-4 whole Brazil nuts a day, to avoid selenium toxicity.

While it's important to speak to your health care practitioner prior to stating a new regimen when pregnant, Brazil nuts are considered safe to eat during pregnancy and while breastfeeding.

Camu Camu is an up-and-coming super fruit that holds one of the richest natural sources of Vitamin C found on the planet. In case you're not on the same level of excitement as we are over this small, unimpressive-looking fruit – Vitamin C can do a lot for our health, yet it's not produced in our bodies. While we naturally get Vitamin C from citrus fruits, cantaloupe, mango, pineapple, sweet potato and the list goes on and on, it just got a whole lot easier to reach a higher dosage of this health-promoting vitamin.

What is Camu Camu?

Camu camu (Myrciaria dubia) is a small, bushy riverside tree that flourishes in an Amazon rainforest vegetation which is commonly found in Peru and Brazil. The medicinal properties come from the reddish/purple-ish colour berry that resembles a cherry. It's similar to the guava berry or rum berry. One thing that we find interesting about this plant, however, is how it needs copious amounts of water to thrive. In fact, this small tree can withstand 4-5 months of flooding even with its roots and most of its body submerged in water.

Health Properties of Camu Camu

While not much research has been done on this fruit, one thing is for sure; it's a great source of Vitamin C. Vitamin C is a crucial antioxidant that helps to neutralize free radicals responsible for many chronic diseases. 

It is also responsible for the production of a protein called collagen – which is how others can claim it can slow down the signs of aging. Its collagen-boosting properties can also speed up recovery of healing wounds and injuries and promote less visible scars. 

Vitamin C, thanks to its role in collagen production also plays a vital role in protecting your heart and immune health. Immune health is another big reason people take Vitamin C, but save yourself the glass of orange juice, camu camu has 1180% of your daily Vitamin C intake, you'd have to eat 10 oranges to reach that amount!

It also contains healthy doses of iron, niacin, riboflavin, phosphorus, potassium, beta-carotene, calcium and several amino acids – which aid in the absorption of Vitamin C.

How To Take Camu Camu: Supplements & More

The fruit itself is extremely tart, which is why it is most commonly consumed as a powder or a tablet. Dr Oz recommends trying it in powder form (lucuma powder) stirred into oatmeal, yogurt, smoothies or even making a refreshing drink; mix this powder with citrus soda with seltzer water and a splash of lemon juice.

Final Considerations

Due to a lack of human studies, this fruit is not recommended during pregnancy and/or breastfeeding. There have also been some warnings that camu camu may interfere with chemotherapy treatments, and best to avoid it if you are undergoing chemotherapy.

What Is Clove?

Clove was traditionally used as a food preserver before the advent of refrigeration. It keeps food from going bad and reduces food-borne illnesses because it has antiseptic and anti-parasitic properties. Later on, the medicinal properties of clove were discovered and clove has been used for its benefits in soothing digestion and decreasing gas and bloating. Clove can also be used as an oil a topical pain reliever and an antiseptic. 

Exploring The Key Health Benefits of Clove

As mentioned, clove is beneficial to digestive health. It helps to keep things circulating and is packed with fibre which helps decrease gas build up and bloating. Clove tea can make for a nice digestif after meals. Food-grade clove products are also beneficial to dental health and oral hygiene. On a nutrient level, cloves contain manganese, this mineral helps manage the enzymes responsible for repairing bones and making hormones. This mineral also has antioxidant benefits which can further protect your body from free radical damage and help with anti-aging. Cloves are also an excellent source of vitamin K. 

Aside from its being filled with beneficial nutrients, the active properties in cloves offer antibacterial and anti-inflammatory properties both when it's ingested or applied topically as an oil. 

Shopping For Quality Clove Supplements

Clove can be purchased as a loose herb, spice or essential oil. The loose herb can be made into a tea for topical application or internal use. You may also see clove combined with other herbs in a tea to soothe digestion. The essential oil of clove is a highly concentrated substance, when using essential oils, especially in sensitive areas, be sure to test the oil first on a small area and dilute the oil properly with a carrier oil for topical application. It's important to note that essential oils aren't safe for internal use.

Cautions & Considerations To The Benefits of Clove

Essential oils are toxic when taken internally, so never ingest clove oil or other essential oils. Prolonged use of topical clove oil may lead to gum damage. Clove may cause an allergic reaction when used topically or internally.

For a long time, macadamia nuts were avoided by dieters because they are one of the fattiest nuts around. However, studies now show they are nutritious and good for your heart. Moderation is the key to benefiting from these creamy, sweet nuts.

History of Macadamia Nuts

Macadamia nuts grow on trees that typically grow in tropical climates with volcanic soil. The trees are native to Australia but are now grown all over the world with large producers in Hawaii and South Africa. It takes 7-10 years before a macadamia tree bears nuts, but after that, the tree can produce nuts for over 100 years.

Macadamia nuts are a nutritious food because they are very high in monounsaturated fats and contain plant sterols, antioxidants, vitamins and minerals.

Key Health Benefits of Macadamia Nuts

Lowers cholesterol – Macadamia nuts contain high levels of fats (1oz has 22g of fat), which most people think is unhealthy because they mistake that fat for saturated fat. However, the majority of fat in these nuts is monounsaturated fat, which is heart-healthy. This type of fat works to lower LDL cholesterol (bad cholesterol) while raising HDL cholesterol (good cholesterol). This means macadamia nuts can help prevent coronary artery disease and strokes by reducing harmful fat build-up on artery walls. Like most foods, moderation is important when eating these nuts, so be sure to count out 10-12 nuts (1oz) per serving and replace other fatty foods in your diet with these tasty nuts.

Source of plant sterols – Macadamia nuts are high in phytosterols, also called plant sterols, which are a nutrient that lowers cholesterol levels. Phytosterols also work to boost the immune system, balance blood sugar levels and it beneficial to prostate health. For more information on plant sterols, read this article on sterols and sterolins.

Nutritious superfood – These nuts are high in minerals like calcium, magnesium, manganese and iron. They are also a source of selenium, which is a powerful antioxidant and is needed for proper thyroid functioning. Start adding superfoods to your diet, like nuts, to increase overall health and well-being.

Nutritional Information

Tips For Adding Macadamia Nuts To Your Diet

10-12 Macadamia nuts make a healthy snack and are very tasty in trail mixes. Their sweet nature makes them a perfect addition to sweet treats, desserts and baked goods. Just don't go overboard on the macadamia nut cookies!! You can roughly chop them and add them to salads, stir fry or finely chop them to make a gluten-free nut crust on chicken breast. Macadamia nut butter is very tasty too! You can use it on toast, cut-up veggies or in smoothies.

Macadamia nut oil is great for cooking and is a healthy alternative to olive oil and canola oil. It has a pleasant taste and makes a great base for salad dressings. Also, macadamia nut oil has a higher smoke point than olive oil, which means it can be cooked at higher temperatures without breaking down and losing its flavour.

Shopping Tips For Buying Quality Nuts

When purchasing macadamia nuts, look for the raw, unshelled kind. This will ensure they are the freshest and most nutrient-dense. Roasting nuts will start to break down the healthy fats. So, if you like roasted nuts, roast them yourself because the oil in roasted nuts will go rancid quickly. Also, choose unsalted to avoid excess sodium in your diet.

Macadamia Nut Alternatives

Macadamia nut allergies are less common than other tree nut allergies like cashews and pistachios. If you are allergic to macadamia nuts, try seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide essential Omega 3 fatty acids, minerals and antioxidants to benefit your health. For other healthy snacks consider dried legumes like chickpeas or soybeans, which are high in fiber and protein.

Lycopene is a bright red xanthophyll molecule belonging to the carotenoid family of pigments. It is the molecule that gives ripe tomatoes their bright red colour, and it can also be found in other red fruits and veggies, such as pink grapefruit, red oranges, papaya, seabuckthorn and watermelon. After absorption, this molecule concentrates in the liver, testes, adrenal glands, and skin.

Lycopene is an excellent antioxidant that can help protect against free radical damage caused by smoking, pollution, stress, and the sun's UV rays. This free radical damage causes several health problems including cancer and the visible signs of aging.

Top Health Benefits of Lycopene 

Healthy Cell Growth

It has been shown that diets high in tomato consumption are associated with a lower risk of several diseases, the most prominent of which is unhealthy cell growth in the prostate. Although initially this benefit was attributed to lycopene, more recent research is undecided. There is controversy about whether it is the lycopene in the tomatoes and not another constituent or a combination of several constituents that is causing the beneficial effect on the prostate. Preliminary research on this nutrient has shown it to have properties that promote healthy cell growth/regeneration of the lung, breast, colon, skin and stomach, although research is still ongoing.

Cardiovascular Benefits

A diet high in tomatoes is associated with a reduced occurrence of many diseases, including coronary artery disease.Lycopene has been shown to prevent platelet formation and foam cell production in our arteries, both involved in the development of atherosclerosis. Increased intake of this nutrient reduces the risk of developing arteriosclerosis and cardiovascular disease.

Antioxidant Properties

Although all antioxidants help to protect against free-radical damage, lycopene is unique in its strength and the tissues in which it concentrates. Because it is found in higher concentrations in the liver, adrenal gland, and testes, it can particularly aid these organs. It also helps to prevent free radicals from disrupting the balance between bone formation and the bone loss that causes the development of osteoporosis as we age.

Further Health Advantages

Lycopene has both anti-fungal and anti-bacterial properties, making it a useful treatment in infections, particularly of the mouth. It has also been found to increase phase II detoxification enzymes to help the liver rid the body of toxins and harmful chemicals.

Tips For Increasing Lycopene Consumption

Eating red foods such as pink grapefruit, red oranges, papaya, sea-buckthorn, watermelon and of course, tomatoes, is a great way to get more lycopene. To get the most benefit from tomatoes, it is best to cook them first, as the heat liberates three times more lycopene from the plant's tissue. When supplementing with this nutrient, the recommended dosage is between 10 and 60mg daily in two divided doses. Since this nutrient is a lipid, it should also be consumed with a fat source, such as olive oil, to increase absorption.

Important Information & Potential Side Effects

Lycopene is considered non-toxic but in extremely high doses can cause the skin to take on a harmless yellow-orange colour. Once it is discontinued, the skin will return to its normal colour. Lycopene supplementation has not been studied during pregnancy or lactation so supplementation should be avoided and lycopene should be ingested through dietary sources only. Lycopene may interact with certain chemotherapeutic drugs. Avoid taking lycopene if you are currently undergoing chemotherapy.

What Are Superfruits?

Recent research has revealed a group of fruits that are exceptionally high in antioxidants and other nutrients, these are known as "superfruits". Some of the more exotic examples of these are: açaí, goji, noni and sea-buckthorn.

Understanding Antioxidants Found in Superfruits

Antioxidants are substances that have the ability to neutralize free radicals in the body. Free radicals are reactive substances that damage nutrients and body tissues.

We are exposed to free radicals in air pollution, UV rays, cigarette smoke, and byproducts of our own metabolism. Free radical damage results in mutated cells, cardiovascular disease, physical degeneration, and the visible signs of aging. In order to know how powerful of an antioxidant each substance is, we use its oxygen radical absorbance capacity (ORAC).

ORAC

Oxygen Radical Absorbance Capacity (ORAC) is a laboratory test that is used as the general standard for measuring antioxidant capacity. Although ORAC is not a universal standard, it is a commonly accepted way of comparing water-soluble antioxidants like anthocyanins to each other. On this scale, all of the superfruits register many times the antioxidant capacity of ordinary fruits and vegetables. This indicates that, compared by weight, they probably do offer a greater health benefit. Different extracts and brands of each superfruit rate differently on the ORAC scale. This is likely because of the different ways that they have been processed. It has been recommended that the average person get at least 1670 ORAC per day, with additional health benefits occurring around 2,000 – 3,000 ORAC per day or more.

Nutritional Information

Açaí Berry

Açaí berry is a fruit that is rich in antioxidants and has high levels of healthy omega fats like those in olive oil. Some studies show that açaí fruit pulp has even more antioxidant content than cranberry, raspberry, blackberry, strawberry, or blueberry. Açaí can be found in commercial juices and concentrated in supplements.

Goji Berry

Goji is considered a superfruit because of its high antioxidant capabilities and its relatively high protein, trace mineral, and soluble fibre content by weight. This superfruit has been found to protect the brain, liver, and eyes, as well as boost well-being and overall mental health. It can be found in supplements, but its benefits are most easily obtained by simply eating the dried fruit itself.

Noni Fruit

Noni fruit is a good source of fibre and is believed to contain more than 150 different nutrients. Some of the nutrients found in noni, include:

• Vitamins (A, B1, B2, B3, C and E)
• Minerals (calcium, iron, magnesium, potassium and selenium)
• Protein
• Amino acids (including all the essential amino acids)
• Phytonutrients
• Polysaccharides
• Digestive enzymes

Sea-Buckthorn

Seabuckthorn is a rich source of vitamins A, C, E and beta-carotene, as well as carotenoids and phenolics, such as catechins, gallocatechins and epigallocatechins. It is also a source of Omega-3, 6, and 9, as well as the lesser-known omega-7 fatty acids (40% of Seabuckthorn oil is omega-7 fatty acids), vital to collagen production. This superfruit has implications in the treatment of a number of different health conditions.

Health Benefits of Superfruits

Because of their high nutritional and antioxidant levels, superfruits are able to go above and beyond basic nutrition. In general, the antioxidant levels of these fruits allow them to play a role in the prevention and treatment of disease. Free radicals have been particularly associated with cardiovascular disease, degenerative eye disease, aging, and unhealthy cell growth. Antioxidant-rich foods may help prevent and even treat some of these conditions. Research has also often implicated each superfruit in unique further health benefits. Because of this, superfruit supplementation is a great way to easily increase high doses of antioxidants and extra nutrients in your diet.

Important Information

It is important to note that there is a wide variety of differing opinions on the ORAC scores of each superfruit and which one "is the best". Often, the individual preparation or extraction of the fruit has the greatest impact on the antioxidant capability and nutrient content. Because of this, it is a good idea to either use the actual fruit and prepare it yourself if possible, or take supplements only from companies whose preparation methods you know and trust.