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Antioxidants
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Antioxidants are chemical substances that quench and stabilize unstable molecules known as free radicals. Antioxidants protect the cells from free radical damage by interacting with free radicals. Free radical damage that may cause fatal condition like cancer.
Antioxidants include enzymes, vitamins, minerals and plant substances called phytochemicals. Examples of antioxidant supplements include beta-carotene and other carotenoids (such as lycopene found in tomatoes), vitamin C, vitamin E, selenium, Coenzyme Q10, lipoic acid, conjugated linoleic acid, N-acetyl-cysteine (NAC), proanthocyanidins (found in pine bark and grape seed extract), curcumin (found in turmeric), the amino acids cysteine and methionine, and catechins (found in green tea).
Free Radicals
Free radicals are atoms or molecules that contain an odd (unpaired) number of electrons. Free radicals are highly unstable and reactive and cause cellular damage resulting in cancer and variety of other diseases. Once free radicals are formed through interaction of oxygen with certain molecules, they start a chain reaction, like dominoes. These reactive radicals cause danger to some important cellular components such as cell membranes, membrane proteins, DNA( the genetic material found in every cell), enzymes, blood cholesterol and mitochondria membranes. In order to prevent the cellular damage by reactive radicals, the body needs a defense system of antioxidants.
Antioxidant Supplements for athletes
Free radicals come up in proportion with the exercise. If you do more exercise, you will generate more free radicals with the increase in oxygen consumption, lactic acid production and the heat generation. Heavy weight is the worst example of free radical production. Through microtears in the muscle, it generates more free radicals, leading to post exercise soreness and tenderness.
However, body has the tendency to produce higher levels of antioxidant enzymes to counter the additional amount of free radicals. Though antioxidant supplements can not check the production of free radicals enhance your strength and performance, they can atleast improve body's defence system and can resist the increased free radicals. According to a study supplementation can be helpful in reducing the extent of damage to muscles and other tissues caused by exercise. Supplementation can also provide you relief from post-exercise discomfort, swelling and soreness.
Optimal Doses of Antioxidants
The optimal intakes of antioxidant supplements will ensure greater protection from disease. The optimal level for beta carotene, should be between 15 mg and 25 mg whereas for vitamin E, the optimal level should be between 50 mg and 80 mg. The optimal levels of other antioxidant supplements are 100 mg to 150 mg for vitamin C.
Food or Supplements?
It is advisable to extract maximum amount of antioxidants from food because it is not possible to replicate what is taken from food in a pill. Hundreds of phytochemicals are present in food have slightly different antioxidant actions.
Taking a selected few in the form of a supplement will not give you the best protection.
According to a study a minimum of 400 g or five portions of fruit and vegetables a day can be enough to fulfill the requirement of antioxidants. Take at least 2-3 portions of fruit and 3-4 portions of vegetables.
Some experts recommended optimal doses of some selected antioxidants, which are much higher than that you can hope to get from a normal diet. For example, you can get 80 mg vitamin E by consuming 162 g (about 15 tb sp) sunflower oil every day. Sunflower is considered to be one of the richest sources of vitamin E. You can obtain 25 mg beta carotene by eating eat 333 g carrots (that's six carrots) every day. Therefore, it is advisable to take a daily antioxidant supplement.