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Sunday, January 19, 2003
Pacquiao: ANTIOXIDANTS
By Calixto Paquiao
itness & You
Most physicians who specialize in the study and treatment of arthritis and related diseases will tell you that diet has little to do with causing arthritis or relieving its pain and stiffness. I strongly disagree. As we age, so do our joints. High cholesterol diets that are low in natural antioxidants like Vitamin E, beta carotene, Vitamin C, selenium, zinc in addition to no physical activity contribute to the damage done by oxygen and other unavoidable free radical stimulants.
Antioxidants can reduce the damage from most traumatic sports injuries and minimize free-radical destruction of joint tissues.
We have two sources of antioxidants: the food we eat and the supplements we can buy in most pharmacies, supermarkets, and health food stores. (You also may obtain antioxidants by prescription from your physician). Naturally occurring antioxidants in our food help to prevent free-radical damage. The selection of food rich in these vital substances is the first step in achieving optimal protection against free radicals and joint pains. Your own kitchen can be a storehouse of some of the most effective and important antioxidants: Vitamin E, C, beta-carotene, B-complex vitamins like thiamin (B-1), pyridoxine (B-6), pantothenic acid (B-5), Paba (para aminobenzoic acid), selenium and zinc.
These are just a few of the common antioxidants you’ll find in your refrigerator and kitchen cabinet. Let’s examine more closely some of the food rich in these widely available antioxidants that can help you heal faster and age more slowly.
Vitamin E (DL-alpha tocopherol acetate)
Vitamin E is the primary deterrent of free-radical formation in your body when you eat unsaturated fat diets. Vitamin E is depleted by high-saturated fat diets (remember, a low-fat diet aids injury healing). So the more fat you eat (the unsaturated ones are usually liquid at room temperature and are therefore technically called oils), the more Vitamin E you need. Vitamin E is fat soluble, which means that it can be stored in the body. Since Vitamin E can be destroyed by freezing, you should use fresh food sources, if these will be your primary supply of this important antioxidant.
Vitamin E rich food. Wheat germ, whole grains (brown rice, whole wheat, oatmeal cornmeal), asparagus, spinach, sweet potato, beet, greens, broccoli
The amount of the Vitamin E in these common food varies tremendously according to storage time, method of preparation, where they were grown, and what chemicals they were exposed to from the time they were harvested until they reach your table.
Vitamin C
Vitamin C is a water-soluble antioxidant vitamin, which means that you must regularly replenish your body’s supply. Some nutritionists have mistakenly assumed that since you can avoid scurvy- the famous Vitamin C deficiency disease- on as little as nine milligrams a day (a small baked potato provides 45 milligrams), then our need for Vitamin C is very small. This potent antioxidant is unstable in the presence of both heat and oxygen, so it is best to eat Vitamin C rich food raw, if possible. The fresher the better. If you cook vegetables, use as little water as possible (try steaming to retain these vitamins). Vitamin C also helps your body heal from sports injury and surgery better and faster and protects it against the damage from anesthesia (due to free-radical formation). I believe that Vitamin C supplementation, beyond the amount you can reasonably expect to receive from any food, is extremely important before and after surgery.
Vitamin C rich food. Citrus fruits (orange, calamansi, grapefruit), tomatoes, strawberries, peppers (raw), potatoes, spinach (raw), watercress, papaya.
(January 19, 2003 issue)
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