Antioxidants and Energy Production

Oxidation is a term used to describe energy-producing reactions within each cell of the human body. Technically speaking, it’s a transfer of hydrogen atoms or electrons from one molecule to another. The end products of oxidation are water, CO2 (carbon dioxide, which we breathe out) and energy which drives cell function. As our activity levels increase, we require more energy (oxidation reactions) and our breathing rates increase to remove the increasing CO2 levels. The types of food being eaten by an individual will also affect the level of oxidation in the body.

Oxidation also produces substances called ‘free radicals’ and our body can naturally cope with a certain amount of free radicals at any one time. However, once a threshold is reached, an overload of free radicals may cause cell damage and health problems leading to heart disease, macular degeneration, diabetes and cancer.

Free radical production is also accelerated by stress, cigarette smoking, alcohol consumption, sunlight and pollution. So our lifestyle choices can lead to added stress on our cells in the form of excessive free radicals.

The good news is that antioxidants that neutralize free radicals are found in certain foods. Antioxidant contained in nutrients include vitamins A, C, E, zinc and selenium. Other dietary food compounds, such as the phytochemicals in plants and zoochemicals from animal products, have an even greater antioxidant effect than vitamins or minerals. Phytochemicals include lycopenes in tomatoes and anthocyanins found in cranberries.

How do I achieve a good intake of antioxidants?

Antioxidants are found in abundance within grain products, fruit, vegetables and beans. Eating a range of vibrant colours in fruit and vegetables allows you to get in a variety of different antioxidants. It is always better to get antioxidants through food sources rather than through supplementation.

Foods and their Antioxidants

Carrots, squash, broccoli, sweet potato, tomatoes, rockmelon, peaches, apricot
Antioxidants - vitamin A and carotenoids

Oranges, lemon, lime, capsicum, broccoli, green leafy vegetables, strawberries and tomatoes
Antioxidant - vitamin C

Nuts and seeds, wholegrains, green leafy vegetables, vegetable oil and liver oil
Antioxidant - vitamin E

Fish, shellfish, red meat, chicken, eggs, grains and garlic
Antioxidant - selenium

Oysters, red meat, poultry, seafood, whole grains, fortified breakfast cereals, beans and nuts
Antioxidant – zinc

Common PhytochemicalsSoy, red wine, purple grapes, cranberries, tea and pomegranate
Antioxidants - flavonoids/polypenols

Tomato, tomato products, pink grapefruit and watermelon
Antioxidant - lycopene

Dark green vegetables, broccoli, brussel sprouts and spinach
Antioxidant - lutein

Flaxseed, oatmeal, barley and rye
Antioxidant - lignan

References