Antioxidants: Nature’s Guardians
The Plant Connection
Vegetables and fruits, our silent allies, hold the key to neutralize free radicals and for optimal health. Their vibrant hues—green, red, purple—reveal a rich arsenal of antioxidants or polyphenols. It is best to obtain your recommended daily allowances (RDA) from whole foods. Some common examples of antioxidants in plant foods that you are likely familiar with include:
Vitamin C is also referred to as Ascorbic Acid. Vitamin C, also known as Ascorbic Acid, is abundant in citrus fruits, bell peppers including red peppers and green peppers, snow peas, and kiwis, making food the primary source of this essential nutrient. Vitamin C plays a vital role in scavenging free radicals, reducing oxidative stress, and regenerating other antioxidants.
When considering Vitamin C supplements, it is crucial to seek guidance from healthcare professionals and be aware of the recommended daily limits based on age groups to prevent overconsumption. While Vitamin C supports the immune system and overall health, Vitamin C can also be found in strawberries, broccoli, and tomatoes.
Opting for a balanced diet is ideal for obtaining nutrients like Vitamin C, but if supplementation is necessary, consulting with a healthcare provider is recommended to determine the appropriate dosage for individual needs. Adhering to daily limits based on age groups ensures the benefits of Vitamin C without exceeding safe levels. Remember, moderation is key when incorporating any supplement, including Vitamin C. Click here to learn more about the health risks of consuming excessive amounts of Vitamin C described by the National Institutes of Health.
Vitamin E is a powerful antioxidant that plays a crucial role in protecting our cells from oxidative damage. There are two main classes of naturally occurring Vitamin E: tocopherols and tocotrienols. Within these classes, there are four forms each: alpha, beta, gamma, and delta. When we talk about Vitamin E, we’re actually referring to these eight compounds.
The most important type of Vitamin E for meeting human requirements is alpha-tocopherol. When you use vitamin E oil or serum, it’s typically made with the alpha form of Vitamin E. Esters of tocopherol, such as tocopheryl acetate and tocopheryl linoleate, are commonly used in skin care products due to the antioxidant and anti-inflammatory effects of Vitamin E. These esters of Vitamin E may soothe skin and may contribute to healthy aging. Tocopherols or Vitamin E also acts as preservatives in food, preventing them from going rancid.
Vitamin E is abundant in various foods and supplements inclusive of certain vegetable oils like wheat germ oil, nuts and seeds like sunflower seeds and brazil nuts, leafy greens like spinach and collard greens, and fruits like kiwi and mango.
Like Vitamin C, Vitamin E acts as an antioxidant, scavenging free radicals that can damage cells. Vitamin E enhances immune function and may contribute to overall well-being. The safest way to get your vitamin E is through a balanced diet rich in these foods. While supplementation with Vitamin E can be beneficial, excessive doses pf Vitamin E may be risky. When taking Vitamin E is it best to work with your healthcare provider. To learn more about Vitamin E intake we recommend that you click here to learn more about the health benefits and risks of consuming excessive amounts of Vitamin E described by the National Institutes of Health.
But let’s take a deeper look at the phytochemical world and also delve deeper into the polyphenol classes.
Exploration of Phytochemicals
Phytonutrients, also known as phytochemicals, are natural compounds derived from plants that bring a myriad of benefits. These compounds are naturally occurring and it is best to get them from locally sourced, real whole foods as much as possible since these whole foods have the opportunity to fully mature on the plant rather than through artificial means during transport.
With a vast spectrum of over 25,000 phytonutrients found in whole plant-based foods, they play a crucial role in promoting overall well-being. These include for example:
Carotenoids: These pigments give fruits and vegetables their vibrant colors. Examples include beta-carotene (found in carrots), lycopene (in tomatoes), and lutein (in leafy greens).
Flavonoids: These compounds are abundant in antioxidant rich foods like fruits, vegetables, tea, and red wine. They have antioxidant properties and may support your overall well-being.
Coumarins: Found in citrus fruits, coumarins can be a heart-smart choice.
Indoles: Cruciferous vegetables (like broccoli and cauliflower) contain indoles, which may have beneficial effects on the gut microbiome.
Isoflavones: Soy products are rich in isoflavones, which may support hormonal balance.
Lignans: Whole grains, sunflower seeds, and flaxseeds are sources of lignans, which may have antioxidant and anti-inflammatory effects.
Organosulfates: Garlic and onions contain organosulfates, which may be a heart-smart choice and supporta diverse microbiome.
Plant Sterols: These compounds resemble cholesterol and are found in nuts, seeds, and whole grains. These can be a heart-smart choice..
Incorporating these plant-derived nutrients through consumption of fruits and vegetables as part of your diet can provide various health advantages.
What’s the Hype About Beta-Carotene?
Beta-carotene is synonymous with Vitamin A. Beta-carotene, recognized by its vivid red-orange pigment, is a potent antioxidant present in a variety of fruits and vegetables. Beta-carotene not only enhances the visual appeal of these foods but also offers potential health advantages.
Consuming beta-carotene-rich foods allows our bodies to transform it into vitamin A (retinol), which may be important for healthy vision, immune response, and skin health. A range of plant-based foods, including leafy greens and vibrant peppers, are significant sources of beta-carotene, acknowledged for the health-promoting properties of Vitamin A or beta-carotene.
As a member of the carotenoids family, beta-carotene is an essential precursor to vitamin A, contributing to the necessary intake of this vitamin through our diet. The antioxidant properties of beta-carotene, along with its anti-inflammatory capabilities, play a role in cellular protection, and the benefits of beta-carotene extend beyond its contribution to coloration.
While studies indicate that beta-carotene can be beneficial for health, it is vital to consult with a healthcare professional before supplementing your diet with beta-carotene or vitamin A, beyond what is naturally found in food. To learn more about Vitamin A aka beta-carotene, please visit the National Institutes of Health page on Vitamin A.
So, when you next bite into a crunchy carrot or enjoy a creamy sweet potato, take a moment to appreciate that you're also providing your body with the valuable nutrient of beta-carotene.
What Are Polyphenols?
Polyphenols are a diverse group of naturally occurring compounds found in whole, real plant foods that you obtain from eat a healthy diet that has a diverse array of colors. These compounds found in plant foods play essential roles in human health due to their antioxidant, anti-inflammatory, and other bioactive properties. Due to processing of food, both ultra-processed and processed foods may lack these critical chemicals.
So here’s what you need to know:
Polyphenols are polyhydroxyphenols, characterized by multiple phenolic structural units. They can be synthesized or semi-synthetic but are predominantly found in nature.
Polyphenols are abundant in fruits, vegetables, herbs, spices, tea, dark chocolate, and wine.
They act as antioxidants, neutralizing harmful free radicals that could otherwise damage cells and contribute to conditions like cancer, diabetes, and heart disease1.
Major Classes of Polyphenols
Flavonoids: These account for approximately 60% of all polyphenols. Examples include:
Quercetin: Found in apples, onions, and dark chocolate.
Kaempferol: Present in various foods.
Catechins: Abundant in sweet potatoes.
Anthocyanins: Responsible for the vibrant colors in berries and red cabbage.
Phenolic Acids: Comprising around 30% of all polyphenols, phenolic acids include:
Ferulic Acid: Found in coffee and cereal grains.
Chlorogenic Acid: Also present in coffee.
Polyphenolic Amides: This category includes:
Capsaicinoids: Found in chili peppers.
Avenanthramides: Present in oats.
Other Polyphenols:
Stilbenes: Resveratrol, found in grapes and berries.
Ellagic Acid: Abundant in berries.
Curcumin: From turmeric.
Lignans: Found in flax seeds, sesame seeds, and whole grains.
Which Polyphenols Do We Study in Phyto-P™?
The primary polyphenols in Phyto-P™ we evaluate in our dietary antioxidant supplement is anthocyanins, chicoric acid, chlorogenic acid and quercetin and quercetin derivatives. The prioritization is due to their abundance and biological significance in Phyto-P™.
Anthocyanins
Anthocyanins, which are natural phenolic pigments, are present in a variety of plants. They give flowers, fruits, buds, leaves, and roots their striking red, purple, and blue hues. These compounds, soluble in water, serve crucial functions in plant life, such as attracting pollinators, assisting in seed dispersal, and shielding plant cells from UV radiation harm.
Anthocyanins exhibit several biological effects due to their potent antioxidant and anti-inflammatory properties. To learn more about anthocyanins, we recommend this article: Exploring Anthocyanins: Powerful Plant Pigments with Promising Health Benefits
Search our blog content for additional resources on anthocyanins.
Chicoric Acid
Chicoric acid, also known as cichoric acid, is a naturally occurring hydroxycinnamic acid derivative found in various plant species. Its chemical structure arises from the combination of caffeic acid and tartaric acid. While chicoric acid has been studied for its potential health benefits, it also plays essential roles in plant physiology.
Chicoric acid was initially isolated from chicory (Cichorium intybus) leaves, which are commonly used in salads and herbal teas. However, it is not limited to chicory alone. Echinacea (Echinacea purpurea), particularly the species E. purpurea, contains significant amounts of chicoric acid. Beyond these well-known sources, chicoric acid can also be found in dandelion leaves, basil, lemon balm, and certain aquatic plants, including algae and seagrasses.
Chlorogenic Acid
Chlorogenic acid (CGA) is a polyphenolic compound widely distributed in nature. Its chemical structure consists of a caffeic acid moiety linked to a quinic acid residue. CGA is found in various vegetables and fruits inclusive of green coffee beans, apples, pears, blueberries, strawberries, eggplants and tomatoes.
CGA acts as a potent antioxidant, scavenging free radicals and protecting cells from oxidative stress.
By inhibiting lipid peroxidation and DNA damage, CGA contributes to overall cellular health. CGA also modulates inflammatory pathways, with various supportive benefits.
Quercetin and Quercetin Derivatives
Quercetin is a natural flavonol widely distributed in the plant kingdom. It belongs to the flavonoid group of polyphenols and is found in various fruits, vegetables, leaves, seeds, and grains. Foods such as capers, red onions, kale, and lovage leaves contain appreciable amounts of quercetin.
This remarkable compound exhibits antioxidant and anti-inflammatory properties. Its derivatives, including rutin and isoquercitrin, also contribute to various benefits. To learn more about quercetin, we recommend reading these articles.
Polyphenols and Chronic Diseases
If you are dealing with a specific health related matter whether it be Arthritis, Diabetes Type 2, Cardiovascular Disease, Gut Health Issues, Liver Disease, Malignancy inclusive of lung cancer, you should seek professional medical advice before starting any form of dietary supplementation as these dietary supplements may interfere with your current treatment or may have adverse effects.
To learn more about the following non-communicable or chronic diseases, we recommend the following sites.
Arthritis Society of Canada or American Arthritis Foundation
Canadian Cardiovascular Society or American Heart Association
Choosing a Supplement Brand
Do not underestimate the significance of this choice. It is a critical decision that may impact your well-being and potentially lead to financial waste. When you consciously decide to enhance your diet with a natural health product or dietary supplement, it is crucial to consider several key questions, including:
Has this product and not a specific ingredient been tested in clinical trials by the brand? Inference does not imply effectiveness, and this is an important follow-up question you should be considering. If a brand is promoting an ingredient, then we recommend that they leverage systematic literature reviews and meta-analysis.
Is the product formulated with additives and preservatives? The negative effects of processing of foods are also a likely issue in the dietary supplement world. Learn more.
How does the product align to the recommended daily allowances (RDA) for vitamins and minerals? In the process of formulation, it is crucial for brands to understand that consumers will also intake food and beverages throughout the day that will contribute to the RDA, so there product formulators should understand this. More is not always better.
Does the brand assess the interplay or relationship of each ingredient in the complex formulation to ensure that they work synergistically together? For example, there is on-going debate as to whether Calcium and Iron should be taken together as Calcium is thought to interfere with Iron absorption in the gut. Learn More.
How does a brand select ingredients to include in their formulas for an intended health benefit? Scientific evidence continues to evolve and there can be contradictory studies in the literature so it is best to evaluate ingredient selection in a non-biased matter through systematic reviews or meta-analysis to make the most informed choices.
How does a brand qualify ingredients they select to add into their product formulas? Drying and pulverizing ingredients from whole plants into powders can have an impact of the stability of phytochemicals, so opt for brands that include this as part of their quality control process. Learn More.
Antioxidant Supplements
Antioxidant supplements should be considered only when dietary sources are insufficient to meet the body's antioxidant needs. It is crucial to choose these antioxidant supplements under the supervision of a healthcare provider, being aware of possible interactions with other medications.
Antioxidant supplements play a vital role in protecting our cells from damage caused by free radicals, which are unstable molecules that can harm our bodies. While a balanced diet rich in fruits, vegetables, and whole grains provides many antioxidants, sometimes our bodies may need an extra boost. In such cases, antioxidant supplements can be beneficial but should be taken with caution.
Consulting a healthcare provider before starting any antioxidant supplements is essential to ensure they are appropriate for your individual needs. Certain antioxidant supplements may interact with medications you are already taking, so it's crucial to discuss this with your healthcare provider to avoid any potential risks.
Remember, antioxidant supplements should never be a replacement for a healthy diet. It's always best to focus on getting your antioxidants from whole foods whenever possible. By making informed choices and working closely with your healthcare provider, you can ensure you are meeting your body's antioxidant needs effectively and safely.
References
Neyestani TR, Yari Z, Rasekhi H, Nikooyeh B. How effective are anthocyanins on healthy modification of cardiometabolic risk factors: a systematic review and meta-analysis. Diabetol Metab Syndr. 2023 May 23;15(1):106. doi: 10.1186/s13098-023-01075-0. PMID: 37221605; PMCID: PMC10204221.
Wang X, Ouyang YY, Liu J, Zhao G. Flavonoid intake and risk of CVD: a systematic review and meta-analysis of prospective cohort studies. British Journal of Nutrition. 2014;111(1):1-11. doi:10.1017/S000711451300278X
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Quercetin, a powerful flavonoid found in a variety of fruits, vegetables, and beverages, is gaining recognition for its remarkable health benefits. Known for its strong antioxidant and anti-inflammatory properties, quercetin is present in foods like apples, onions, green tea, and red wine. This natural compound not only enhances heart health and reduces inflammation but also bolsters the immune system, making it a valuable addition to any diet.
In this comprehensive article, we delve into the myriad advantages of quercetin, exploring its potential to protect against cardiovascular diseases, support neurological health, and even combat cancer. Our detailed examination includes recommended dosages, potential side effects, and the best dietary sources of quercetin, ensuring you have all the information you need to incorporate this potent flavonoid into your wellness routine safely.
One of the standout features of quercetin is its ability to neutralize free radicals, thus preventing oxidative damage to cells and tissues. This antioxidant prowess not only helps in maintaining cellular health but also plays a crucial role in reducing the risk of chronic diseases. In comparison to other antioxidants like vitamins C and E, quercetin has shown superior properties in certain studies, enhancing the body's overall antioxidant capacity.
Quercetin's anti-inflammatory benefits are equally impressive. By inhibiting enzymes involved in inflammation, such as lipoxygenase and eosinophil peroxidase, quercetin effectively mitigates inflammatory responses. This makes it particularly beneficial for conditions like rheumatoid arthritis, where it can lessen clinical symptoms and impede disease progression.
Moreover, quercetin's cardiovascular benefits cannot be overstated. It helps lower blood pressure, improves vascular endothelial function, and protects against LDL cholesterol damage. These combined effects contribute to a reduced risk of heart disease, making quercetin a valuable component of a heart-healthy diet.
But the benefits don't stop there. Quercetin also shows promise in managing metabolic syndrome, a cluster of conditions that increase the risk of heart disease and diabetes. By enhancing insulin sensitivity and regulating blood glucose levels, quercetin helps manage and prevent these serious health issues.
As we explore further, you'll discover quercetin's potential cancer-fighting properties, its neuroprotective effects, and its role in allergy relief. Whether you're looking to boost your overall health or target specific conditions, quercetin offers a natural, effective solution. Dive into our article to uncover the full spectrum of quercetin's health benefits and learn how to incorporate this powerful flavonoid into your daily life.