Rust Never Rests
Melinda Safir, R.D., L.D.

Rust never rests and neither does its chemical relative, the free radical. Pollution, preservatives, heavy metals, UV radiation and stress all help to generate free radicals. Would you believe that oxygen, the element that keeps us alive, is also one of the biggest threats to the environment and our body. We can see evidence of destructive oxidation at work everyday when we observe a rusting piece of metal or even a rotting fruit that spoils when left to air, but what we can not see is the oxidative force impacting our bodies daily that is set in motion by free radicals. The by-product of normal metabolism and the everyday working of our bodies can create unstable oxygen molecules, free radicals that rove the body seeking to make trouble. Many theorize that free radical production may be responsible for aging, wrinkles and discoloration, arthritis, increased susceptibility to certain types of cancer, hardening of the arteries, neurodegenerative diseases (e.g. Alzheimers, Parkinsons, ALS, etc), and even diabetes mellitus to mention a few. Oxidative stress" is the term experts use to describe the havoc wreaked by free radicals.

Your cells are under a constant barrage from free radicals and they can be lethal. Under normal conditions, the damaging actions of free radicals are lessened by the bodys defense system of antioxidants. Antioxidants are molecules that can scavenge free radicals and terminate their damaging chain reaction prior to a harmful insult. Although there are several enzyme systems within the body that produce protective antioxidants, there are powerful antioxidants in our foods that can help the bodys fight. Studies from the National Cancer Institute, National Institute of Aging, and the American Heart Association found that antioxidants from fruits, vegetables, and other natural plants have hundreds of protective nutrients. The principle micronutrients that act as antioxidants or as cofactors for the bodys antioxidant enzyme systems include Vitamin C, Vitamin E, and carotenoids. Often times, the trace mineral selenium is included in this powerful antioxidant group because it is required for proper function of one of the body's antioxidant enzyme systems. Since the body cannot manufacture these micronutrients, they must be supplied in the diet.

One should make a conscience effort to include foods rich in these antioxidants daily and with every meal. For example, at breakfast, include a 6-8 oz. glass of orange juice or a fresh orange citrus fruit, a scoop of wheat germ and/or 1-2 tablespoons of nuts and you will be starting your day equipped with antioxidant fighting power. To keep your antioxidant intake constant throughout the day, include 5-9 fruits and vegetables that are specifically rich in orange, red and green colors, cook foods in vegetable oils (e.g. canola oil, olive oil, safflower oil) include 2-5 fish meals per week, consume whole grains, and be mindful of your diet. Vitamin supplements may be an option to help meet your daily needs of antioxidants, specifically Vitamin E. Speak with your physician to determine your supplement needs.

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