Antioxidants

• Enzymatic antioxidants help break down and remove free radicals. They also help flush out dangerous oxidative products by converting them into hydrogen peroxide, then into water. This is done through a multistep process that requires a number of trace metal cofactors such as zinc, copper, manganese and iron. Enzymatic antioxidants cannot be found in supplements, but instead are produced in your body. The main enzymatic antioxidants in your body are:³³
  • Superoxide dismutase (SOD) — This can break down superoxide into hydrogen peroxide and oxygen, with the help of copper, zinc, manganese and iron. It is found in almost all aerobic cells and extracellular fluids.
  • Catalase (CAT) — This works by converting hydrogen peroxide into water and oxygen, using iron and manganese cofactors. It finishes the detoxification process started by SOD.
  • Glutathione peroxidase and glutathione reductase — These are selenium-containing enzymes that help break down hydrogen peroxide and organic peroxides into alcohols. They are most abundant in your liver.
• Nonenzymatic antioxidants help convert free radicals into nonradical, nontoxic forms, thereby interrupting free radical chain reactions. Some examples are carotenoids, vitamin C, vitamin E, plant polyphenols and glutathione.³⁴

• Glutathione — Known as the most powerful antioxidant, glutathione is a tripeptide found in every single cell in your body.³⁶ When others are talking about it they sometimes refer to it as the “master” antioxidant because it’s intracellular and has the unique ability of maximizing the performance of all the other antioxidants, including vitamins C and E, CoQ10 and alpha-lipoic acid, as well as the fresh vegetables and fruits that you eat every day.³⁷

Glutathione’s primary function is to protect your cells and mitochondria from oxidative and peroxidative damage. It is also essential for detoxification, energy utilization and inhibition of age-related diseases. Glutathione helps eliminate toxins from your cells and protect them against the damaging effects of radiation, chemicals and environmental pollutants.^38,39

Your body’s ability to produce glutathione decreases with aging.⁴⁰ However, there are foods you can include in your diet that may help promote glutathione production, such as high-quality whey protein,⁴¹ curcumin,⁴² raw dairy, eggs and grass fed meat.^43,44

• Alpha-Lipoic Acid (ALA) — Aside from its free radical scavenging abilities, this powerful antioxidant may also help:

Like melatonin,^45,46 ALA is an antioxidant that can be easily transported into your brain so it can benefit people with brain diseases like Alzheimer’s.⁴⁷ ALA may also help regenerate other antioxidants like vitamins C and E, as well as glutathione. This means that if your body has used up these antioxidants, ALA may help regenerate them.

• CoQ10 (Ubiquinone) — Used by every cell in your body, CoQ10 is converted by your body to its reduced form, ubiquinol, to maximize its benefits.^48,49 CoQ10 has been the subject of thousands of studies. Aside from naturally protecting you from free radicals, it also helps:⁵⁰

As you get older, your body becomes more and more challenged to convert the oxidized CoQ10 to ubiquinol. When this happens, you may need to take a ubiquinol supplement.⁵¹

• Resveratrol — Found in certain fruits like grapes, vegetables, cocoa and red wine,⁵² this antioxidant can cross the blood-brain barrier, providing protection for your brain and nervous system.⁵³

Resveratrol has been found to be so effective at warding off age-related diseases that it was dubbed the “fountain of youth.”⁵⁴ Aside from providing free radical protection, this antioxidant may help:⁵⁵

• Carotenoids are a class of naturally occurring pigments that have powerful antioxidant properties. They are the compounds that give foods their vibrant colors.⁵⁶ There are over 700 naturally occurring carotenoids,⁵⁷ which can be classified into two groups:⁵⁸
  • Carotenes — These do not contain oxygen atoms. Some examples are lycopene (found in red tomatoes) and beta-carotene (found in carrots), which is converted by your body into vitamin A.
  • Xanthophylls — These contain oxygen atoms. Examples include lutein, canthaxanthin, zeaxanthin and astaxanthin. Zeaxanthin is the most common carotenoid that naturally exists in nature and is found in peppers, kiwi fruit, maize, grapes, squash and oranges.⁵⁹
• Astaxanthin — Although it’s technically a carotenoid, I believe this antioxidant deserves its own special mention due to its superb nutritional advantage. Astaxanthin is a marine carotenoid produced by the microalgae Haematococcus pluvialis when its water supply dries up, to give itself protection from ultraviolet radiation.⁶⁰

I believe that astaxanthin is the most powerful carotenoid in terms of free radical scavenging. It is 65 times more powerful than vitamin C, 54 times more powerful than beta-carotene and 14 times more powerful than vitamin E.⁶¹

Aside from its ability to cross the blood-brain barrier like resveratrol, astaxanthin can also cross the blood-retinal barrier — something that beta-carotene and lycopene cannot do.⁶²

Astaxanthin is more effective than other carotenoids at “singlet oxygen quenching,” a particular type of oxidation caused by sunlight and various organic materials.^63,64 It’s also 550 times more powerful than vitamin E and 11 times more powerful than beta-carotene at neutralizing this singlet oxygen.⁶⁵ It may also help:

• • Support your immune function⁶⁶
  • Improve your cardiovascular health by reducing c-reactive proteins (CRP) and triglycerides and increasing beneficial high-density lipoprotein (HDL) cholesterols⁶⁷
  • Protect your eyes from cataracts, macular degeneration and blindness⁶⁸
  • Reduce your risk of dementia, Alzheimer’s and certain types of cancers⁶⁹
  • Promote recovery from spinal cord injury⁷⁰
  • Reduce inflammation⁷¹
  • Improve your endurance, workout performance and recovery⁷²
  • Relieve indigestion and acid reflux⁷³
  • Stabilize your blood sugar levels⁷⁴
  • Increase sperm strength and count, which in turn improves fertility⁷⁵
  • Protect against sunburn and the damaging effects of ultraviolet radiation⁷⁶
  • Reduce the oxidative damage to your DNA⁷⁷
  • Relieve the symptoms of different diseases, including pancreatitis,⁷⁸ multiple sclerosis⁷⁹ and neurodegenerative diseases,⁸⁰ among others

To learn more about this antioxidant’s benefits, I recommend reading “Research on Astaxanthin Demonstrates Significant Whole Body Benefits.”

• Vitamin C — This vitamin is a monosaccharide antioxidant that can be obtained from both animals and plants. It’s an essential micronutrient for humans.⁸¹ Vitamin C plays a role in collagen synthesis, which is an important structural component of your bones, blood vessels, tendons and ligaments.⁸² It also helps:
  • Fight oxidation by acting as a major electron donor⁸³
  • Maintain optimal electron flow in your cells⁸⁴
  • Protect proteins, lipids and other vital molecular elements in your body⁸⁵
• The best sources of vitamin C are raw, organic vegetables and fruits, but you can also take it as a supplement or have it administered intravenously (IV).⁸⁶ When taking a vitamin C supplement, opt for one made with liposomal technology, which makes the nutrient more absorbable to your cells.
• Vitamin E — Natural vitamin E is a family of eight different compounds: four tocopherols and four tocotrienols. You can obtain all these vitamin E compounds from a balanced diet composed of wholesome foods.⁸⁷ However, if you take a synthetic vitamin E supplement, you will get only one of the eight compounds.⁸⁸

• Fresh, organic vegetables — Most of the vegetables you eat, especially the green leafy ones, are loaded with potent phytochemicals, which are plant compounds that act as antioxidants. Phytochemicals can reduce inflammation and eliminate carcinogens.⁸⁹

However, to maximize the antioxidants in vegetables, you must consume them raw, in a state closest to when they were harvested. I highly recommend juicing as one way to absorb all the nutrients in the vegetables — it is one of the healthiest antioxidant drinks you can add to your diet.⁹⁰ You may also eat the pulp instead of throwing it away. For valuable tips in vegetable juicing, read my article, “Benefits of Juicing: Your Keys to Radiant Health.”

• Sprouts and microgreens — They’re powerful sources of antioxidants, minerals, vitamins and enzymes,⁹¹ and they allow you to get the most benefit from a plant in the most biologically concentrated and bioavailable form. My top favorites are pea shoots, sunflower sprouts and broccoli sprouts.
• Fruits — Fresh berries like blueberries, blackberries, cranberries and raspberries are the best antioxidant-rich fruits you can consume, as they contain powerful phytochemicals that may help reduce the risk for inflammatory disorders, cardiovascular diseases and cancer.⁹²

Some berries also contain vitamin C, carotenes and carotenoids, as well as nutrients like potassium, iron, calcium and magnesium.⁹³ However, I advise you to consume fruits in moderation, as they contain fructose, which can be detrimental to your health in high amounts.

• Nuts — Pecans, walnuts and hazelnuts are excellent antioxidant foods that may help boost your heart health and overall well-being.^94,95 Look for nuts that are organic and raw, not irradiated or pasteurized. I do not recommend consuming peanuts, as they are usually pesticide-laden and can be contaminated with a carcinogenic mold called aflatoxin.⁹⁶
• Herbs and spices — Aside from being an abundant source of antioxidants, herbs and spices may have potential anticancer benefits.⁹⁷ Herbs and spices differ mainly by source, as herbs typically come from the plant’s leaves while spices come from the bark, stem and seeds. Both have been used for thousands of years to flavor foods and help treat illnesses.⁹⁸

Some of your best choices are ground cloves, ground cinnamon, oregano, turmeric, ginger and garlic. Ideally, you should opt only for fresh herbs and spices, as they are healthier and have higher antioxidant levels than processed, powdered versions.⁹⁹

• Organic green tea — This antioxidant-rich drink contains epigallocatechin-3-gallate (EGCG), a catechin polyphenol that’s considered one of the most powerful antioxidants known today.¹⁰⁰

EGCG helps lower your risk of heart attack, stroke, glaucoma, high cholesterol levels and more.^101,102 Studies have also found that it may help improve your exercise performance, increase fat oxidation and even reduce the risk for obesity due to its regulatory effect on fat metabolism.¹⁰³

However, remember that not all green teas are created equal. Some processed green tea brands can contain very little or no EGCG at all.¹⁰⁴ Some tea bags are also contaminated with fluoride or hazardous plastics that can leach into your tea when brewing.¹⁰⁵

To ensure you’re drinking high-quality green tea, be sure to buy only organic, loose-leaf tea from a reputable source. My top tea choices are organic matcha tea and tulsi tea.

1. Reduce and eventually eliminate sugar (especially fructose) and grains from your diet — According to Dr. Robert Lustig, professor of pediatrics in the Division of Endocrinology at the University of California, San Francisco (UCSF), fructose undergoes the Maillard reaction with proteins, which leads to superoxide free radicals to form in your body. These damaging free radicals can cause liver inflammation similar to that caused by alcohol.¹¹¹  Fewer sugars and grains (which convert into sugar in your body) in your diet may help decrease your antioxidant stress. Plus, the antioxidants you have will work better and last longer. I also advise against consuming any type of processed foods, especially soda, as these usually contain high amounts of fructose.¹¹²
2. Exercise — Exercise may help boost your body’s antioxidant production but in a paradoxical way, as it actually creates potent oxidative stress. However, if you do it properly and in moderation, it may help improve your body’s capacity to produce antioxidants. This is why I recommend doing short bursts of high-intensity exercises like Peak Fitness instead of prolonged cardio like marathon running, which puts excessive stress on your heart.
3. Manage your stress — Stress can exacerbate the inflammation and poor immune function caused by free radical formation. Studies have found significant links between acute and/or chronic emotional and psychological stress and numerous health issues.¹¹³  To manage your stress effectively, I recommend using energy psychology tools, like the Emotional Freedom Techniques (EFT). EFT is a form of psychological acupuncture — but without the needles — that can help you can correct the emotional short-circuiting that contributes to your chronic stress.
4. Avoid smoking — Smoking forms free radicals in your body, which accelerates the aging process.¹¹⁴ Even being around people who smoke can affect your health by narrowing the blood vessels in the outermost layer of your skin, which limits its blood flow and impairs its ability to absorb oxygen and nutrients, leading to accelerated wrinkling and aging.¹¹⁵  Smoking also contributes to the pathobiology of various diseases, the most well-known of which is lung cancer.¹¹⁶
5. Get enough sleep — High-quality sleep is one of the cornerstones of good health, and science has now established that a sleep deficit can have severe far-reaching effects on your health.¹¹⁷ Six to eight hours of sleep per night seems to be the optimal amount for most adults, and too much or too little can have adverse effects on your well-being. If you are having problems sleeping, I recommend reading “Top 33 Tips to Optimize Your Sleep Routine.”
6. Try grounding — Also called “earthing,” grounding may provide potent antioxidant effects that help alleviate inflammation in your body. Walking barefoot on the earth may help you absorb large amounts of electrons through the soles of your feet.¹¹⁸ The best way to incorporate grounding into your lifestyle is to exercise barefoot outdoors, such as on the beach or in your yard. It’s one of the most wonderful, inexpensive and powerful ways to uplift your health.

References