Antioxidants are substances that help in the protection of cells against the damaging effects of free radicals.
Free radicals are atoms or a group of atoms that do not have an even pair of electrons. They can be formed when oxygen interacts with certain molecules. This occurs during the digestion of foods, normal metabolism, exercise, and environmental factors (pollution, cigarette smoke, etc). Eventually, they interact with DNA or cell membranes causing cells to die. Exercise increases oxygen utilization by the muscles and cells significantly more than being in a rested state leading to a greater production of free radicals. They are produced in significant numbers which can lead to damage of muscle and tissues. Scientists cannot measure the amount of free radicals that are formed by exercising or any of the aforementioned causes. Antioxidants help prevent vital cells to be damaged by the effects of free radicals. It is unknown how much antioxidants can/should be taken post-workout. Vitamin E has been shown to help protect the cells from the free radicals produced by exercise.
The main antioxidants are vitamins C, D, & E and beta carotene. They are not produced by the body therefore have to be consumed through diet or supplementation.
Vitamin C
- Water soluble (vitamins that dissolve in water and are absorbed in the intestine, pass directly to the blood, and are carried to the tissues in which they will be utilized; excreted in urine on a daily basis)
- Citrus fruits, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, & strawberries
- 60mg/day
- 60mg/day
Vitamin D
- Fat soluble (absorbed through the intestinal tract with the help of fats)
- cod liver oil, lard, herring, oysters, sardines, egg yolk, tuna, fortified milk, sunlight
- 400 - 1000 IU/day
Vitamin E
- Fat soluble
- Found in nuts, seeds, fish oils, whole grains
- Men – 15 IU/day; Women – 12 IU/day
- If exercising at higher elevations, vitamin E has been shown to decrease the production of free radicals and lower the production of lactic acid in the muscles
Beta Carotene
- Precursor to vitamin A
- Liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, grains
- Converted to vitamin A in the body
- Fat soluble
- Found in nuts, seeds, fish oils, whole grains
- Men – 15 IU/day; Women – 12 IU/day
- If exercising at higher elevations, vitamin E has been shown to decrease the production of free radicals and lower the production of lactic acid in the muscles
Beta Carotene
- Precursor to vitamin A
- Liver, egg yolk, milk, butter, spinach, carrots, squash, broccoli, yams, tomato, cantaloupe, peaches, grains
- Converted to vitamin A in the body
The following foods are foods that are high in antioxidants:
Fruits - Berries (acai, Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit
Dry Fruits - Apricots, prunes, dates
Legumes - Broad beans, pinto beans, soybeans
Nuts and seeds - Pecans, walnuts, hazelnuts, ground nut, sunflower seeds
Cereals - Barley, millet, oats, corn
Spices - cloves, cinnamon, oregano, turmeric, cumin, cardamon, mustard seed, parsley, thyme, basil, dill weed, marjoram, taragon
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