Antioxidants are beneficial, but consumers should know the myths about them


Grocery shelves are full of products with labels bragging that they contain antioxidants and implying that you’re just a few bites (and a few bucks) away from better health. But it’s not that simple. More is not necessarily better when it comes to antioxidants. And research has found that how you consume them can make a big difference in your health. To help distinguish the myths from the truth, here’s a close look at the latest on antioxidants.

MYTH: Antioxidants are all vitamins.

TRUTH: There are thousands of antioxidants, but relatively few of them are vitamins. Some are minerals and others are enzymes, which are protein molecules that facilitate chemical reactions necessary for cells to function properly.

What antioxidants have in common is their ability to block the action of free radicals, those unstable chemical fragments that can wreak havoc on healthy components in your body’s cells. This damage can cause cells to grow and reproduce abnormally, part of a dangerous chain reaction. In time, that process is thought to play a role in chronic conditions including cancer, cardiovascular disease, Alzheimer’s, Parkinson’s and eye diseases such as cataracts and age-related macular degeneration.

Your body produces free radicals during exercise and when converting food into energy. And your body generates antioxidants to help stabilize them. Other factors — cigarette smoking, alcohol consumption and exposure to sunlight and such environmental contaminants as pesticides — trigger the production of more free radicals, which can potentially overwhelm your body’s natural defenses. Antioxidants in foods, especially fruits, vegetables and whole grains, can come to the rescue.

MYTH: All antioxidants are created equal.

TRUTH: Different antioxidants fight different free radicals, and they work well together. For example, Vitamin C recycles Vitamin E. Once a molecule of Vitamin E neutralizes a free radical, Vitamin C converts that molecule of E back to its antioxidant form, allowing it to combat more free radicals.

The synergistic effect among thousands of antioxidants is a major reason doctors, dietitians and other experts advise people to eat a wide variety of fruits, vegetables, whole grains and legumes. Even though scientists have yet to pinpoint all the ways those compounds protect against disease, many observational studies suggest that people who consume a greater amount of antioxidant-rich foods have a lower risk of certain diseases than people who don’t.

MYTH: Be sure to eat pomegranates, berries and other “super fruits.”

TRUTH: All fruits are “super.” Each type of fruit or vegetable has a unique combination of healthful compounds, including antioxidants. By eating only those billed as “super,” you shortchange your health by skipping those combinations of nutrients in other produce.

MYTH: You should amp up your intake with supplements.

TRUTH: Focus on food instead. Overall, clinical trials that have examined the disease-fighting capability of specific antioxidant nutrients in supplement form haven’t shown very promising results.

Talk with your physician about supplement use, because some studies have suggested that some can cause harm. Selenium supplements of 200 micrograms a day have been linked to a higher incidence of recurrence of non-melanoma skin cancers in people who previously suffered such a cancer.

MYTH: If some antioxidants are good, more are better.

TRUTH: Too much can be problematic, so beware of multi- and single-antioxidant capsules labeled “megadoses,” which contain more than the recommended daily values for antioxidants. Some evidence suggests that when taken in megadoses, antioxidants can become pro-oxidants, which increase the production of free radicals, especially in people who drink alcohol or smoke.

It’s much less likely that you’ll consume too many antioxidants from food. But eating one type of fruit or vegetable in excessive amounts can result in some odd, if harmless, effects. For example, consuming extremely large amounts of carrots or other vegetables rich in beta-carotene can result in orange-tinted skin.

MYTH: Packaged food with labels that promise antioxidant benefits will boost your health.

TRUTH: Antioxidant claims on packaged food don’t always mean a health benefit. Some food manufacturers add an antioxidant, such as Vitamin C or E, and then label the product as containing antioxidants, presumably in hopes of boosting sales.

Kellogg’s FiberPlus Antioxidants Dark Chocolate Almond bars, for example, have 20 percent of the daily value of Vitamin E and zinc. But they also contain seven grams of sugar and five grams of fat. You can avoid processed food and eat an ounce of dry-roasted almonds, which provides more Vitamin E, and three ounces of lean beef, which has more zinc.

Copyright 2013. Consumers Union of United States Inc.

via Antioxidants are beneficial, but consumers should know the myths about them – The Washington Post.

via Antioxidants are beneficial, but consumers should know the myths about them – The Washington Post.

Advertisements

About Old Boy

Love the past and the future but live in the present

Posted on May 12, 2013, in Health and tagged , , , , , , , . Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

HEALTHY LIFESTYLE

I CAN'T CONTROL EVERYTHING IN MY LIFE, BUT I CAN CONTROL WHAT I PUT IN MY BODY.😎🍓🍍🍇🍑🍐🍉🍈🍏🍊🍋🍅🍎🍌🍠🍢🍥

Saranya

Normal thoughts but unique view

David, earth planet , knopfler and a humble man

Amante libros, música y viajes A bookworm and lover of tunes and wayfarer

Web Dietitian

Debunking myths and uncovering the truth on food and nutrition by a Registered Dietitian

inpuntadipiedinaturalmente

dai rimedi naturali fatti in casa alla riflessologia

thepracticalhistorian

Your guide to practically true history.

MadhviMuses

Read Books, Chase Butterflies, Eat Breakfasts,Love Life!

La Rioja and the world seen from my guardaviñas

Sharing ideas. Photos, travels, music, History, stories,...

The Visualizer

Reinforcing creativity with tech

Manić Teodora

Jer ono u šta ljudi poveruju, to će vremenom i postati.❤ Because in what people belive, that's who they will become as the time passes by. ❤

Ultimatetravel

I haven’t been everywhere, but it’s on my list.

Yes, I Know

The movies wouldn't lie to me... would they?

El Zocco

Un espacio de información sobre ocio, moda, sexo, música y viajes.

Create Awesome

Life Awesome On YouTube

doar, o viaţă

eu trăiesc, când să fiu supărat

ChronosFeR

Música, Literatura, Fotografia, Cinema,Cultura.

MaBeautility

Passie voor beauty, bloggen, lifestyle, dans en make-up

That middle class girl

The winner of hearts!

FLOW ART STATION

The New contemporary Art Magazine

21st Century Films

Film Analysis, Essays, and Short Stories

Writetable Words

write to tell stories.

swo8

Music means something

Discobar Bizar

Welkom op de blog van Discobar Bizar. Druk gerust wat op de andere knoppen ook, of lees het aangrijpende verhaal van Hurricane Willem nu je hier bent. Welcome to the blog of Discobar Bizar, feel free to push some of the other buttons, or to read the gripping story of Hurricane Willem whilst you are here!

Playing by My Own Rules

Cancer Messed with the Wrong Hellion

manologo

pienso y recuerdo...luego, existo

When The Whippoorwills Sing

Queer Supernatural Romance and Horror Erotica

Noellie's Place

Life is brutal at times but always offers beauty and love to soften the blows if you open your hearts eye

After Credits Corner

There's a million films I haven't seen. Just you wait...

Reel Time Flicks

Film reviews and news, everyone's a critic! Welcome to the drinking blog with a film problem.

baz allen

Archive

Silents, Please!

interesting avenues in silent film history

Superduque

Mi patria es todo el mundo.

WRITE THEM ALL.

THOUGHTS. FEELINGS. MEMORIES.

Budget Traveler

Travel Guide, Blog & Reviews

The Conglomerate Lode

Mining thoughts, opinions, and experiences that enter the eyes the front door to the grey matter

La Audacia de Aquiles

"El Mundo Visible es Sólo un Pretexto" / "The Visible World is Just a Pretext".-

CINESPIRIA

Shining a light on the deep recesses of film history

Dr. Grob's Animation Review

The animation film review site

Genç Yazarlar Kulübü

Edebiyat burda, kahve tadında.

ALFRED EAKER

The Official Site Of Author and Artist

Master Mix Movies

One Movie at a Time

%d bloggers like this: