( NUTRITION )
ARE ANTIOXIDANTS SUCH A BIG DEAL ?
Ashleigh Feltham explains free radicals and oxidative stress .
our body naturally ages and , over
Y time , it starts to show signs of
this . But where does this damage come from , and can you slow this damage to your cells and DNA ? The damage is caused by oxidative stress , which is created by free radicals 1 , 2 .
What are free radicals and oxidative stress ?
Imagine your body is like a car ; when it ' s left to weather conditions like rain , it begins to rust . Your body responds quite similarly to the reactions that happen with oxygen . This process is called ' oxidative stress ' and the damage is created by free radicals . Over your lifetime these free radicals cause your body to age and eventually deteriorate . They can also promote conditions like cancer , heart disease and diabetes 1 , 2 .
The good news is there are components called ' antioxidants ' that are found in foods like fruit , vegetables and wholegrains , as well as in beverages such as tea 3 . These foods and beverages can reduce this oxidative damage from having such an impact on your body , promoting a healthier and potentially longer life .
Different antioxidants and why variety matters
There is no magic single antioxidant that can fight these free radicals , but a combination of many different types can help keep oxidative stress from damaging your body . These include vitamins such as vitamins C , E and selenium .
Phytochemicals are a type of antioxidant , which can be found in plants . There are different types of phytochemicals in plants that include polyphenols . There are also subgroups within this group as well .
Where can you find antioxidants ?
The best sources of antioxidants can be found in whole foods like fruits , vegetables and whole grains , but also in drinks like tea and coffee 3 . Green tea is a good source of these phytochemicals and it also contains polyphenols . The types of polyphenols include catechins , epigallocatechin , epicatechin gallate , and epigallocatechin gallate and caffeine 4 . Like different fruits and vegetables , different teas have different levels of different types of antioxidants too ; green tea has higher amounts of catechins compared to black and oolong tea . A cup of green tea roughly contains 250mg to 350mg tea solids , of which 30 to 42 per cent are catechins and 3 to 6 per cent are caffeine 5 , 6 .
The benefits of the antioxidants and phytochemicals in green tea have been investigated and findings suggest there is a link between green tea and decreased risk of multiple cancers including skin , lung , oral cavity , oesophagus , stomach , intestine , colon , liver , pancreas , bladder , mammary gland , and prostate 7 , 8 . Other benefits which are supported in scientific research include reduction to the risk of diseases like metabolic syndrome , cardiovascular disease and neurodegenerative diseases 9 .
Here are two ways to increase the amount of antioxidants your body is receiving .
1 . Drink tea on a daily basis , for both its antioxidant properties and to meet the fluid needs of your body .
Various research suggests drinking between one to five cups of green tea or more a day for health benefits 10 ( depending on the study ). Try including tea at regular intervals throughout the
10 OH ! MAGAZINE ( JANUARY 2018 )