FREE RADICAL THEORY OF AGING

free radicals are believed to be the main culprits in the aging process. Antioxidants, targeting free radicals, acting as members of "force" of the police, charged with the suppression of free radicals and maintain health.

VALUE OF ANTIOXIDANTS FOODS

currently the ORAC scale (radical absorbance capacity of oxygen) is the gold standard to measure the antioxidant value of foods and a daily from 3000 to 5000 ORAC units may help delay aging.

TYPES ANTIOXIDANTS

many substances have been found to possess antioxidant properties, including: –

vitamins 1. -

a)

vitamin A and its precursors (ie, carotenoids such as lutein, alpha and beta-carotene and lycopene);

b) vitamin C or ascorbic acid

; and

c) vitamin E (tocopherols and tocotrienols) .

2. minerals – copper, zinc, manganese and selenium.

3. flavonoids and isoflavonoids.

4. Polyphenols.

5. thiols, particularly glutathoine.

BEST SOURCES OF ANTIOXIDANTS

levels of antioxidants are found in plant and animal products.

(a) plant sources.

fruit 1.: –

a) "

; Berries – Blueberries (wild and cultivated), blackberries, strawberries, raspberries, blueberries, acai berries, cherries, black currants, grapes (black and red) and grape products (grapes and red wine);

b) brightly colored fruit – pumpkins, gourds, watermelons, oranges, lemons, papaya, apricots, mangoes, plums, pomegranates, pink grapefruit, avocados, nectarines and pineapples;

c) other – apples (Red Delicious, Granny Smith and Gala) and prunes.

2. vehicles: –

a) dark leafy greens such as spinach, lettuce and chard;

b) brightly colored vehicles, such as carrots, tomatoes, orange bell peppers, beets and eggplant;

c) cruciferous vegetables such as cabbage, cauliflower, broccoli, kale, turnip, Brussels sprouts, alfalfa sprouts, radish and watercress;

d) starchy vegetables, in particulr, potatoes (russet and purple)

e) vehicles of the bulb, such as leeks, garlic and onions;

f) herbs such as ginger, thyme, oregano and parsley.

3. Pulses: –

a) nuts, particularly walnuts, almonds, pecans, hazelnuts and gingko;

b) beans, red beans such as kidney and pinto, red and black beans and soy beans and soy products like tofu

c) peas and lentils.

4. seeds, especially sesame, sunflower and lotus seeds.

5. Cereals: –

a) Wholegrains, such as brown rice, wholemeal bread, barley and oats.

b) other cereal products – wheat bran and germ.

6. spices such as cloves and cinnamon.