Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
September 24, 2007

A Visual Guide to Antioxidants (Fridge-Friendly!)

By Sara
16 Comments

Antioxidants serve as a powerful first line of defense against oxidative damage from aging, stress, and inflammation. Moreover, antioxidants appear to contain cancer-fighting properties and to support the immune system (among many other benefits). The ones included in this graphic are considered some of the most important. Though many, many foods contain these valuable antioxidants, we’ve listed a few of the most potent and popular choices for each class of antioxidants.

Antioxidants can be broken into two general categories: antioxidant nutrients (including phytonutrients) and antioxidant enzymes. Vitamins, minerals and the various -noids detailed below are in the first category.

Flavonoids (also called bioflavonoids) are pigment compounds and are polyphenolic. They are present in most flowering plants and number in the thousands. They are commonly grouped under anthocyanidins, proanthocyanins, and phenolics. The coolest fact about flavonoid antioxidants: they offer a double-punch because they improve vitamin C’s antioxidant capabilities!

Carotenoids are fat-soluble. (Beta carotene is the most studied, but there are 600+ carotenoids we know about so far. Other popular ones include lutein, zeaxanthin and lycopene.) Carotenoids are not interchangeable with vitamin A, nor is vitamin A an antioxidant! This is a common misconception. Beta carotene can convert to vitamin A in the body, of course.

– The antioxidant enzymes are superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPx). SOD: Cruciferous vegetables are a must! CAT: Get enough iron from beef, tofu, mushrooms and sturdy greens to ensure proper catalase production. GPx: Selenium activates this enzyme, so get plenty of eggs, chicken, and fresh garlic in your diet!

This list of antioxidants is certainly not comprehensive, as there are thousands of phytonutrients currently being studied and more are discovered every year. Bottom line: the more you get, the better! A combination of prudent supplementation and plentiful, colorful vegetables is your smartest bet.

Sources 1, 2, 3

Further Reading:

10 Easy Ways to Boost Your Serotonin

16 Ultimate Super Foods

Flickr Photo Buddies (CC license): nuts, tomato, kale, egg, veggies

Subscribe to Mark’s Daily Apple feeds

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

16 Comments on "A Visual Guide to Antioxidants (Fridge-Friendly!)"

avatar

Sort by:   newest | oldest | most voted
Chris
9 years 4 days ago

Interesting article here

http://www.eurekalert.org/pub_releases/2007-03/osu-sfn030507.php

about a study that showed flavonoids are not directly antioxidant, but are still beneficial through a different mecahnism:

“If you measure the activity of flavonoids in a test tube, they are indeed strong antioxidants,” Frei said. “Based on laboratory tests of their ability to scavenge free radicals, it appears they have 3-5 times more antioxidant capacity than vitamins C or E. But with flavonoids in particular, what goes on in a test tube is not what’s happening in the human body.”

chris
chris
9 years 4 days ago
From Mark’s excellent argument against raw foodism: “Fact: You cannot be deficient in enzymes (unless you have a rare genetic condition). You don’t need enzymes from food. Your body has its own digestive enzymes or builds specific enzymes within cells to catalyze biochemical reactions. No amount of living or dead food is going to change that. Don’t fall for enzyme therapy, “curative” enzyme supplements (unless they are digestive enzymes), and diets that focus on enzymes. Some of those juicer infomercials focus on “enzyme benefits” and they drive me nuts (I’ve ranted about this, of course).” I’m confused here. It seems… Read more »
Mark Sisson
9 years 4 days ago
Chris, Wow. Good stuff. Sometimes we are so close to this we forget how confusing it can be. CoQ10 is a “co-enzyme”. It is vital to human functioning. In fact, it probably should have been given “vitamin” status when they were naming all the vitamins. Many vitamins (and CoQ10)are considered co-enzymes in that they are involved in the operations or manufacturing of actual enzymes (but they are NOT enzymes themselves). Co-enzymes are co-factors upon which some of the larger, more complex enzymes depend to accomplish their tasks. Those larger enzymes are the ones I suggest you can’t consume in food… Read more »
Drew
Drew
8 years 9 months ago

Mark and team:

I’m curious about glutathione . . . I read Art de Vany’s blog and he talks about taking a glutathione supplement along with your Damage Control. I’m using DC now. Any plans to include glutathione in it? Or should I add on an additional glutathione supplement?

Thanks

Drew

trackback

[…] A Visual Guide to Antioxidants […]

trackback

[…] diabetes, cancer, and many other degenerative diseases. There are two kinds of antioxidants (Mark’s Daily Apple): Antioxidants can be broken into two general categories: antioxidant nutrients (including […]

trackback

[…] beta carotene is the most well known of the bunch. But they are sometimes misunderstood (Mark’s Daily Apple): Carotenoids are fat-soluble. (Beta carotene is the most studied, but there are 600+ carotenoids […]

trackback

[…] easily by avoiding the kinds of chronic “made-up” stress we have today and by consuming foods rich in antioxidants like carotenoids, catechins, flavones, and anthocyanidins. Our problem in the 21st century is […]

trackback

[…] A Visual Guide to Antioxidants […]

trackback

[…] A Visual Guide to Antioxidants […]

Daniel Merk
7 years 2 months ago
Why does the Wiki Say this: “…there is evidence that some types of vegetables, and fruits in general, protect against a number of cancers.[133] These observations suggested the idea that antioxidants might help prevent these conditions. However, this hypothesis has now been tested in many clinical trials and does not seem to be true, since antioxidant supplements have no clear effect on the risk of chronic diseases such as cancer and heart disease.” While everyone agrees that eating these foods can prevent “Cancers” its just the whole “free radical / antioxidant” connection to specific health gains, etc is on shakey… Read more »
ugg corte ingles
4 years 7 months ago

Oh my goodness! a tremendous article dude. Thank you However I am experiencing challenge with ur rss . Don’t know why Unable to subscribe to it. Is there anybody getting equivalent rss problem? Anyone who knows kindly respond. Thnkx

trackback

[…] of the foods that contain antioxidants, here’s a brief summary of antioxidant benefits from Mark’s Daily Apple: Antioxidants serve as a powerful first line of defense against oxidative damage from aging, […]

trackback
3 years 5 months ago

[…] Fresh vegetables by the box full – organic where possible, always seasonal, and ideally locally produced or better yet, homegrown. The fresher the better! Think leafy green vegetables, everything bright and colourful, the more colour the better – oozing with antioxidants and polyphenols […]

wpDiscuz