The word antioxidant has become quite a buzz word in the health world.  We see labels touting, “great source of antioxidants” and health professionals often recommend getting more of these powerful nutrients. Often when I ask people about the purpose of antioxidants, I get a confused stare. Most people are familiar with the term and have a vague notion of what they are but to explain what they do… well that is a different story. So here’s the scoop:

As a response to normal daily activities and environmental influences, our body is constantly producing damaging molecules called free radicals.  Because these molecules are so unstable, they often “attack” the body’s cells to gain stability. This creates a damaging chain reaction.  Antioxidants quench these free radicals and help prevent further damage. 

Our body is equipped with internal antioxidants and mechanisms to fight free radicals, but it also depends on the defenses we get from various foods. This is where Vitamin E, Vitamin C, beta-carotene and other phytonutrients come into play.  When we eat foods containing these important compounds, our body can better defend against free radicals and preserve the integrity and strength of our cells. 

Athletes have increased nutrient needs across the board…of course this means a need for more calories to fuel increased activity, but it also translates to a need for more antioxidants to help keep free radical damage at bay. By consuming a diet that includes a variety of foods as well as lots of colorful fruits and vegetables, athletes most likely get all of the dietary antioxidants that the body needs.  A multivitamin may help “top off” essential nutrient stores but the body benefits from whole foods more than it does from supplemental vitamins. 

So…setting the science aside, what does this mean for you as an athlete striving to perform at your highest potential?
Eat Food!

1.) Whole grains – when the whole grain is in tact (as opposed to being broken down and processed), more of the vitamins and minerals are retained.  Whole grains are a great source of vitamin E – a powerful antioxidant.

2.) Fruits and Vegetables – a colorful diet ensures a wide variety of antioxidants – vitamin C and beta-carotene are found in red, yellow, and orange fruits and vegetables, but other colorful produce contains essential phytonutrients. Scientists are still identifying the wonderful properties of these powerful little compounds, but it seems that all of these food constituents work in synergy with one another. In other words, eating a carrot is better than taking a pill that contains beta-carotene, and eating an orange is better than taking vitamin C capsule. All the more reason to eat food and not individual nutrients! 

Happy Eating!