Antioxidants – Toxic Inflammatory Fighters
by Eileen Johnson, RN
Inflammation Matters ( part 9 )
Anti-oxidants play their own important role in squelching inflammation. Jack Challem, in the book “The Inflammation Syndrome” explains that free radicals are very unstable electron particles that promote aging in the body and are strongly connected with coronary artery disease and cancer. They are created as a normal process of the body cells doing their daily work, when the immune system fights infections, or when the white blood cells fight bacteria or viruses. We also come in contact with free radicals through such environmental toxins as cigarette smoke and air pollution, and many other environmental chemicals. Free radicals in general increase the activity of the genes in charge of producing inflammatory chemicals. They also increase adhesion or the “stickiness” of white blood cells.
Our best defense against free radicals includes antioxidants. Fruits and vegetables carry huge amounts of antioxidants. When most of us think of antioxidants, we think of Vitamins A, C, E, and minerals like selenium. Indeed, orange vegetables like squash and carrots contain large amounts of vitamin A. Acerola berries, oranges, guava and peppers are high in Vitamin C, and Vitamin E levels are highest in leafy greens, broccoli, cauliflower and avocado. Vitamin E seems to be exceptional in its anti-inflammatory activity by quenching free radicals, turning off inflammatory genes, and turning off many types of adhesion molecules.
Antioxidants are also found in nutrients called polyphenolic flavanoids. These would include the quercitin family, a wonderful anti-inflammatory nutrient found in apples and onions. You can also find high amounts of these powerful flavanoids in dark berries, spinach and broccoli, green and black teas, soybeans, and grains like oats.
Another fine antioxidant category includes the carotenoids, including beta-carotene, lutein, and lycopene. These are found especially high in the orange vegetables and tomatoes. Foods that are highest in selenium include nuts and seeds, with Brazil nuts being the top of the list by far, containing over 500 mcg of selenium in each nut!
Be sure that you are including plenty of antioxidants in your diet each day!
Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Ask her about the FirstLine Therapy program. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221.
