Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the Medical and Executive Director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.
Join Dr. James Odell for a fascinating talk on the importance of antioxidants. Discover how these powerful molecules protect your cells from damage, combat oxidative stress, and keep you healthy. We'll explore the benefits of antioxidants, where to find them, and what happens if you don't get enough. Join us to learn how to incorporate more antioxidants into your diet and enhance your overall well-being!
Transcript: The Vital Role of Antioxidants: Are You Getting Enough?
Hello, everyone, and welcome to the Science of Self-Healing podcast. For health and wellness knowledge from a different perspective. Produced by the Bioregulatory Medicine Institute, also known as BRMI. We are your source for unparalleled information about how you can naturally support your body's ability to regulate, adapt, regenerate, and self-heal. I'm your host, Dr. James Odell, the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years. And remember, this podcast is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health professional who oversees and provides unique and individual care. The information here is to broaden our different perspectives and should not be construed as medical advice or treatment. Let's get started.
In this podcast, we’re diving into the world of antioxidants, oxidative free radicals or free radicals of the oxidative species. We'll explore antioxidants, their benefits, what happens if you don't get enough, and much more.
First things first, what are antioxidants?
Antioxidants are important molecules that protect your cells from harm caused by oxidative free radicals. There are different types of free radicals, but we are primarily speaking of those of the oxidative species (reactive oxidative species) or abbreviated (ROS) such as singlet oxygen, peroxides, the hydroxyl radical, and superoxide, to name a few. These free radicals are molecules with unpaired electrons that can steal electrons from other molecules, damaging cells and tissues. This theft can cause damage when antioxidants are not present. Antioxidants step in and generously donate their electrons to stabilize the electron loss. This simple act prevents a chain of harmful reactions in your body. By neutralizing free radicals, antioxidants shield your cells from damage, continuously keeping you healthy.
Oxidative stress is a condition that occurs when the body has too many oxidative free radicals and not enough antioxidants. The formation of ROS is a feature of many degenerative diseases, such as atherosclerosis and neurodegeneration.
Organisms contain a battery of defense mechanisms to prevent the formation of ROS, to scavenge them, and to repair the damage they cause. Although some ROS perform useful functions, the production of ROS exceeding the ability of the organism to mount an antioxidant defense results in oxidative stress and the ensuing tissue damage may be involved in certain disease processes.
You might be wondering where these oxidative free radicals come from.
While it's true that many harmful things were exposed to generate them, the full picture is more complex. Environmental pollution in the air including diesel exhaust fumes, water, food, xenobiotics, drugs, and toxic cosmetics, all promote the production of ROS. Thus, oxidative free radicals aren’t just produced by unhealthy diets high in processed and fried foods, alcohol consumption, pollutants, and x-rays; our bodies create free radicals constantly, even during normal, healthy processes. For instance, free radicals are produced when we digest food or when our skin is exposed to sunlight. This means that free radicals aren't solely a result of unhealthy habits or environmental toxins (although that is a big part of it) - they’re a natural part of our body's functioning. The key is maintaining a
balance between free radicals and the antioxidants that neutralize them.
Our bodies are designed to handle a certain level of free radicals, but problems can arise when this balance is disrupted. So, it's helpful to think of antioxidants as your body's firefighters, extinguishing the cellular damage that, if unchecked, can lead to many degenerative diseases, aging, and chronic health conditions like cancer, heart disease, and neurodegenerative diseases.
In bioregulatory medicine, self-regulation is a key concept. So, it’s no surprise that our bodies naturally know how to self-regulate by producing a variety of antioxidants on their own, including glutathione, coenzyme Q10, superoxide dismutase (SOD), and
melatonin. However, as we age, our ability to produce these antioxidants declines, and factors such as medications and toxins can further compromise this ability.
To support our bodies in maintaining antioxidant levels, we can consume a healthy diet of whole foods–including plant-based foods rich in antioxidants or their precursors, to keep free radicals under control.
Before we get to how you can incorporate antioxidants into your diet, let’s talk a bit more about the benefits of antioxidants.
Antioxidants and plant compounds do more than just fight harmful molecules in our bodies. They are also beneficial in many other ways:
They can reduce inflammation.
They help our cells repair themselves and reproduce.
They can influence how cells grow and die, which is important for preventing diseases like cancer.
They can even affect how our genes work, potentially making us less likely to get certain genetic diseases.
Recent research has found that antioxidants, especially those from plants, have a special relationship with the tiny organisms living in our gut. They can change the types and amounts of these gut bacteria, which is important for our overall health.
Antioxidants are also good for our brains, skin, and cardiovascular system. They may help protect our brain cells and keep our thinking sharp as we age, help prevent wrinkles, and keep the plaque buildup in our vessels at bay by reducing the oxidation of LDL cholesterol. Studies show they even help prevent Alzheimer’s disease, strokes, heart disease, and other age-related diseases.
Now you might be wondering what happens if you don't get enough antioxidants.
If you don't get enough antioxidants, your body can suffer from oxidative stress. This can lead to:
Cell Damage: Increased damage to your cells and tissues, which leads to chronic diseases.
Chronic Inflammation: Higher levels of inflammation, which can contribute to diseases like heart disease and cancer.
A Weakened Immune System: Making you more susceptible to infections and illnesses.
Premature Aging: Faster aging of your skin and other organs.
Okay, so before we can start talking about how you can add antioxidants to your diet, I want to tell you about a rating system we can use to determine which foods are most antioxidant-rich.
You might have heard of the ORAC classification system. ORAC stands for Oxygen Radical Absorbance Capacity. It's a way to measure the antioxidant capacity of different foods. The higher the ORAC score, the more antioxidants a food has.
Foods like blueberries, dark chocolate, and pecans have high ORAC scores, meaning they're packed with antioxidants, as opposed to foods like iceberg lettuce and cucumbers which have low ORAC scores. For example, pecans score a value of 17,940 ORAC units and iceberg lettuce scores a mere 438 ORAC units per 100 grams. You should strive for 8,000-11,000 units each day.
However, it’s important to understand that the effects of antioxidants on our health are complex and depend on multiple factors. These include not only how much we consume, but also how well our bodies can absorb and use these compounds - a property known as bioavailability, which can vary significantly between different foods and individuals. Thus, the intestinal microbiome must be well maintained to get adequate absorption of the nutrients in our food.
Additionally, genetic factors, environmental conditions (such as how plants are grown and stored), and food processing methods can all influence the antioxidant capacity of these molecules. There is also the antioxidant food database, which is a handy resource that lists the antioxidant content of various foods. One of the best is provided by the National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/
So, by now you might be wondering how to best support your body with antioxidants.
This is an excellent question, as it aligns with another key principle in bioregulatory medicine: supporting the body through natural means. Our bodies require various substances to protect themselves from damage, and antioxidants play a crucial role in this process.
The good news is that we can obtain these protective compounds through our diet. Vitamins A, C, and E act as antioxidants in our bodies, while minerals like copper, zinc, and selenium are essential for the proper functioning of our body's antioxidant systems. Consuming a variety of nutrients through a balanced diet helps support our body's overall antioxidant defenses. Additionally, phytonutrients - beneficial substances found in plants - are excellent sources of antioxidants that help shield our bodies from free radical damage. Some key antioxidants and their sources include Vitamin C (found in citrus fruits, strawberries, and bell peppers), Vitamin E (present in nuts, seeds, and leafy greens), beta-carotene (which gives orange and red vegetables their color, like carrots and
sweet potatoes), selenium (found in Brazil nuts, fish, and eggs), and flavonoids (abundant in berries, tea, and dark chocolate). Blueberries, cranberries, strawberries, blackberries, raspberries, and goji berries, are all at the top of the list of antioxidant-rich fruits. Berries are low in calories and high in fiber. One cup of fresh or frozen berries a day should do you right.
Interestingly, despite the importance and availability of Vitamin C and Vitamin E, many Americans don't get enough, particularly those individuals that smoke. Consuming just 2-3 mandarin oranges daily can help meet your needs for Vitamin C and a handful of almonds or walnuts nuts can give you Vitamin E. The best approach to ensure you're getting a wide range of antioxidants is to incorporate a variety of colorful fruits and vegetables into your diet. This not only provides you with essential vitamins and minerals but also delivers a spectrum of beneficial phytonutrients. Remember, a balanced diet rich in plant-based foods is the most effective way to naturally obtain these protective nutrients and support your body's antioxidant defenses.
Here are some key strategies for getting enough antioxidants from your diet.
Eat a Variety of Fruits and Vegetables: Aim for a colorful plate to get a range of antioxidants.
Incorporate Nuts and Seeds: Snack on almonds, walnuts, and sunflower seeds.
Enjoy Dark Chocolate: Choose high-quality dark chocolate with at least 70% cocoa.
Drink Green Tea: It’s rich in antioxidants called catechins.
Use Herbs and Spices: Add turmeric, ginger, cinnamon, basil, and oregano to your meals. These spices are rich in antioxidants.
Add a non-corn source of vitamin C at 500 to 1500 mg daily can help reduce oxidative stress.
Add another wonderful intracellular antioxidant is Coenzyme Q10 – the usually dosed at 100 mg daily.
Consider trying the “Plant Diversity Challenge” which is a nutritional strategy that encourages consuming 30 to 50 different plant-based foods each week. This approach aims to enhance gut microbiome diversity and overall health by providing a wide range of nutrients and fiber types. The challenge includes fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices, with some versions assigning point values to distinct categories–for example, one point for each food, and ¼ point for each spice. Research suggests that people with more diverse diets tend to have healthier gut microbiomes too, which is associated with better health outcomes.
Find out the best way to cook your vegetables. Oftentimes, boiling vegetables significantly reduces the antioxidant levels.
Recent research suggests that it's best to get your antioxidants from food because antioxidants and other beneficial compounds are most effective when consumed as part of whole foods, rather than as isolated supplements. Whole foods contain thousands of different phytochemicals that work together synergistically, enhancing each other's benefits and helping to neutralize potential negative effects. The overall nutritional content of whole foods, including fiber, vitamins, minerals, and other nutrients, contributes significantly to their health benefits. Thus, it is generally recommended to obtain antioxidants from a varied diet of organic whole foods. However, many health experts recommend a few important supplements such as curcumin from turmeric, and non-corn sources or liposomal vitamin C and coenzyme Q10. For example, vitamin C never becomes a free radical. It just becomes a weaker version of an antioxidant that we urinate out with no need for enzymatic detoxification.
Turmeric is also a good supplement to take but the bioavailability is poor. However, the bioavailability can be boosted by consuming it with black pepper and fat. Of course, always consult with a healthcare professional before starting any new supplement regimen.
That's it for today's episode on antioxidants and oxidative stress. Remember, these powerful molecules play a crucial role in keeping our bodies healthy and protecting us from disease so be sure that you spend more time in the grocery produce section, making great choices – and be well!
Thank you for your time today, and remember that this podcast is made possible by the Bioregulatory Medicine Institute, also known as BRMI, a nonprofit, global, non political, non commercial institute to promote the science and art of bioregulatory medicine. We extend our gratitude to each and every one of you for listening today, and if you haven't already, make sure to visit us at brmi.online. A treasure trove of invaluable information awaits you there. Connect with us across various social media platforms as well. Come and become a member of our thriving tribe. If you've enjoyed today's episode, we invite you to show your support by rating us, leaving us a review, or sharing the podcast within your circle. Our podcast and mission flourish through sharing, and your participation means the world to us. Our organization is sustained by donations, each of which is tax deductible and fuels projects like this. Visit our website, brmi.online, to contribute or simply to explore the wealth of uncensored and impartial information we offer. No contribution is too small. In just two weeks, we'll be back delving into another captivating topic. Until then, we thank you once again for listening. May wellness and wisdom be your path. Be well.
This article is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health practitioner who oversees and provides unique and individualized care. The information provided here is to broaden our different perspectives and should not be construed as medical advice, diagnosis, or treatment.
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