It’s not unusual to hear the term “antioxidants” used in all different ways these days, being applied to everything from processed foods through to face creams. But there’s no need to look for expensive potions to get your antioxidants, they’re already in your fridge and pantry, found naturally in the foods we eat every day. But what are antioxidants and why are they important?
Oxidation in the body leads to the production of compounds known as free radicals, which then damage cells and other structures in the body, including DNA.
While the process of oxidation is natural in the body and a certain amount of free radicals are needed for our bodies to work properly, excess free radicals and the damage they cause have been linked to a variety of diseases and certain cancers. Oxidation can be accelerated by a number of factors including stress, smoking, alcohol and pollution.
Antioxidants are compounds which help to round up free radicals and stop them from causing damage. Many compounds found in foods are classed as antioxidants including some vitamins, minerals and phytonutrients.
In 2007 the US Department of Agriculture published its first database of the antioxidant activity of selected foods, assessing foods using a method called oxygen radical absorbance capacity (ORAC). Basically, the ORAC value for a food is a representation of its potential to round up and neutralise free radicals. The higher a food’s ORAC value, the higher its antioxidant activity for a given weight of food.
Spices were amongst the top scorers . While they are only used in small amounts in meals compared to other foods, their antioxidant activity is so high that even in small amounts they can provide a significant contribution to the diet.
To give an idea of their antioxidant capacity, the total ORAC value for 1g of cinnamon is more than seven times higher than the ORAC value for 100g of tomatoes. Using spices can be a great way of topping up the antioxidant content of a meal and can also have the added benefit of reducing the need for salt to flavour recipes.
While new research on antioxidants is constantly emerging, with the thousands of compounds present in each different food there is still a lot that is unknown. What we do know is that any health benefits are likely to come from eating a wide variety of foods, as different foods contain a large range of antioxidants which work in various ways.
While pomegranate may be high in one type of antioxidant there are many more which it does not contain and may contribute benefits to overall health. Also researchers are currently investigating the possibility that certain antioxidants work synergistically, meaning that two or more antioxidants may have their antioxidant capacities increase when they are consumed together.
So for an antioxidant-rich diet, remember to eat a wide variety of foods every day and next time you want to add some extra flavour to your favourite recipe, reach for the spices to give your meal an antioxidant boost!
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