Today, there are many stress factors can lead to overproduction of free radicals. They include such things as air pollution, alcohol consumption, chemical exposures, high blood sugar levels, processed foods, infections and prolonged or intense exercise. It is the constant exposure to high levels of free radicals from these exposures that is associated with chronic diseases like cardiovascular disease and cancer.

That’s where antioxidants come in. Antioxidants are molecules that fight free radicals rendering them unable to cause damage to our cells and tissues. Both antioxidants and free radicals play important roles in the body, but they need to be in balance with each other.

To learn more about antioxidants, free radicals and oxidative stress, read here.

In a prior post, I talked about antioxidants found in food that can be used by the body to stop the free radical damage.

The body also makes its own antioxidants using building blocks we get from the foods we eat. Four of them are discussed below.

Glutathione

Glutathione is important for detoxification of the liver, in recovery from exercise, overcoming infection, preventing chronic diseases, as well as feeling and looking good. Some consider this the ‘mother’ of all antioxidants and necessary to stay healthy.

In order for the body to make glutathione we need:

1. Protein, especially amino acids cysteine, glycine and glutamine.

2. Sulfur, which makes it sticky. This allows glutathione to collect free radicals and toxins. Garlic, onions, broccoli, kale, collards, cabbage, and cauliflower are rich in sulfur.

3. Folate, vitamin B6 and B12 from foods like salmon, organ meat, eggs, and leafy green vegetables.

4. Selenium from red meat, poultry, shellfish and mushrooms. Just one brazil nut per day can provide more than enough selenium.

Some experts recommend milk thistle to boost glutathione levels and detoxify the liver. And you can’t forget that exercise can boost glutathione production too.

Superoxide Dismutase (SOD)

Superoxide Dismutase is responsible for disarming some of the most dangerous free radicals created during normal metabolic processes. Disarming the free radicals reduces oxidative stress thought to be related to atherosclerosis, stroke, neurodegenerative diseases, heart attack and other age-related conditions. It also helps reduce inflammation and pain associated with conditions like arthritis and sports injuries.

Fruits and vegetables we eat naturally contain SOD. Stomach acid and enzymes can destroy it so little of it actually reaches our blood stream. To boost SOD, you want to eat foods like honeydew melon, cantaloupe, citrus, berries, broccoli, wheatgrass, brussels sprouts, and cabbage. Foods rich in minerals will help boost the body’s ability to make SOD.  To make SOD, we need to eat foods rich in zinc (from lobster, chicken, chickpeas, cashews, peas), manganese (from hazelnuts, pumpkin seeds, spinach), and copper (from grains, beans, nuts and potatoes).

Coenzyme Q10 (CoQ10)

Every cell in our body needs CoQ10. It acts as an antioxidant to protect cells from the effects of aging.  Declining cognition, diabetes, cancer, fibromyalgia, and heart disease is thought to be associated with lack of CoQ10. The liver makes the majority of the CoQ10 that we need. CoQ10 is found in the cell membrane of all cells and is a key part in converting glucose and fatty acids into energy. Even though our body makes it, production declines as we age so it is beneficial to get CoQ10 from food. There are even some medications that impact the production of CoQ10 (like statins). Foods that help our body build CoQ10 include organ meats, beef pork, poultry, fatty fish, nuts and seeds, eggs, spinach, broccoli, cauliflower, oranges, and strawberries.

 Alpha Lipoic Acid (ALA)

ALA is a type of compound found in plant foods we eat that scavenges free radicals, fights inflammation and slows the aging process. It is best known for treating diabetes naturally by improving sensitivity to insulin and help lower blood sugar levels. It is also know for neutralizing toxic metals and may have an affect in treating Alzheimer’s disease. Like the other antioxidants above, the body makes some ALA on it’s own, but output decreases as we age so we need to eat foods that help our body make it.

As an antioxidant, ALA seems to fight damage done to the blood vessels, brain, neurons, and organs like the heart or liver. In order to make it, we need good sources of protein (the amino acids methionine, cysteine and taurine) along with dark leafy greens like spinach and collards, broccoli and potatoes in order for the body to make ALA.