Is Exercise the Best Antioxidant Suppplement?

By Len Kravitz, Ph.D.
As an unexpected consequence of the metabolic steps that convert food into energy, the body produces molecules commonly called free radicals. When not produced in too high
of abundance, free radicals are harmless to the body’s life process, and in fact are known to be helpful. However, when overproduced by the cell, free radicals can become dangerous cellular adversaries to numerous life-sustaining processes. To combat the potential harmful effects of free radicals, the cells in turn produce free radical scavengers, referred to as antioxidants.

In essence, antioxidants help to neutralize the destructive characteristics of free radicals. Personal trainers and exercise professionals are regularly asked by their clients and students whether exercise contributes to or helps to buffer the effect of free radicals and whether they should supplement with antioxidants. This article will add insight into this complex mystery.

What is a Free Radical?
Free radicals, also referred to as reactive oxygen species or ROS, are molecules that contain one or more unpaired electrons in their outer orbit, rather than having matched pairs of electrons. Thus the molecule has an odd number of electrons. They are unstable molecules in this unpaired electron state, and become highly reactive with other molecules in their quest to attain molecular stability.

During the sequence of chemical reactions that manufacture energy for our cells, called mitochondrial respiration, ROS are naturally produced as byproducts of this essential metabolic process.There are several different types of ROS (e.g.,hydroxyl radical, the superoxide radical, the nitric oxide radical and the lipid peroxyl radical), which also come from cigarette smoke, environmental pollutants, radiation, ultraviolet light,certain drugs, pesticides, and industrial solvents (Bagchi and Puri, 1998).

In its quest to become more stable, the free radical will attach itself to other molecular structures, robbing the molecule of an electron(s). This attachment spontaneously generates another free radical, starting a chain reaction which can lead to damage to cell membranes, DNA and protein breakdown (Clarkson and Thompson, 2000). It should be noted that not all ROS are harmful.Some free radicals help to wipe out invading pathogenic (disease causing) microbes, as part of the body’s defense mechanism (Bagchi and Puri, 1998).

What are Antioxidants?
Antioxidants defend against the harmful effect of free radicals, which are associated with heart disease, cancer, arthritis, aging and many other diseases (Bonnefoy, Drai, and Kostka, 2002). Antioxidants are very stable molecules capable of neutralizing free radicals by donating an electron to them. Some antioxidants are produced during metabolism (e.g., glutathione, ubiquinol, and uric acid), while many others are obtained from foods in the diet. In children, it appears that the body’s arsenal of antioxidants is a most satisfactory defense process. However, this stockpile of defense
mechanisms appears to weaken considerably with aging.

The best known antioxidants are vitamin E, vitamin C and carotenoids. Vitamin E is an important fat soluable antioxidant in cell membranes. Vitamin C is a water soluble antioxidant and beta carotene, the major carotenoid precursor of vitamin A, is also a very specialized antioxidant. Essentially the body attempts to maintain a balance between the production of free radicals and the antioxidants that combat them. Too many ROS produced leads to a condition referred to as ‘oxidative stress,’ which is a precursor to cell, tissue andorgan damage. Exercise and Antioxidants: A Mystery is Unraveling

During cardiovascular exercise, oxygen consumption increases dramatically.This leads to a corresponding increase in free radical production. So, does free radical production during regular exercise exceed the protective capacity of the body’s antioxidant defense system? According to Gomez Cabrera et al. (2005), it appears that ROS will only cause damage when the aerobic exercise is too exhaustive. More intriguing, new research suggests that exercise induced free radical production actually promotes insulin sensitivity in humans (Ristow et al. 2009), and thus a catalyst in the prevention of type 2 diabetes.

Insulin, which is released from the pancreas, triggers muscle and liver tissues in the body to consume glucose from the blood, and store it for fuel (the liver and muscle tissues store glucose in the form of glycogen). This process lowers blood sugar to stable levels. Thus,in someone with improved insulin sensitivity (as a result from exercise), the liver and the muscles respond very effectively in absorbing the blood glucose, keeping blood glucose at preferred levels, potentially managing or preventing insulin resistance and type 2 diabetes. Ristow and colleagues (2009) state that antioxidant supplementation may actually block the many beneficial effects of exercise on improved insulin sensitivity.

The authors continue that as an adaptive response to moderate intensity exercise, muscle antioxidant defense systems are up regulated (a process in the regulation of gene expression, in which the number, or activity of gene receptors increases in order to increase sensitivity of a response). This stimulates specialized signaling message pathways to activate a number of enzymes and proteins that play important roles in maintenance of intracellular oxidant antioxidant homeostasis (See Figure 1).Figure 1. Physical Exercise and Antioxidant Health Promotion (adapted from Ristow etal. 2009).

Does Antioxidant Supplementation Improve Exercise Performance?
The supplement industry is booming with supplement manufacturers proclaiming that athletes can perform better, recover quicker, and exercise more rigorously with their antioxidant supplements. However, Clarkson and Thompson (2000) summarize that further long term research is needed to assess the efficacy and safety of long term antioxidant supplementation. The authors conclude that there is insufficient data suggesting that athletes and those who exercise regularly would benefit from supplementation. Indeed, Ristow and colleagues claim from their research that the additional supplemental doses of antioxidants some people are taking are more harmful than beneficial.

What is the Verdict? Is Exercise the Best Antioxidant Supplement?
While the controversy about the benefits and/or harmful effects of antioxidant supplementation continues, most recent research indicates the importance of regular, moderate intensity cardiovascular exercise in conjunction with a eating a diet rich in foods high in antioxidants. Food choices such as fruits (cranberries, blueberries, and blackberries),vegetables (beans, artichokes and Russet potatoes) and nuts (pecans, walnuts and hazelnuts) and spices (ground cloves, ground cinnamon and oregano) are high in natural antioxidants. Make sure the exercise isn’t too exhaustive, as it seems there is an intensity threshold for the body in building and developing its optimal antioxidant defenses. Encourage clients to be creative with their antioxidant food choices and be committed to their exercise programs...their long term health may be counting on it.

Source: http://www.unm.edu/~lkravitz/Article%20folder/Antioxidants.pdf

Health Benefits of Maca

 

 Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.” Maca’s benefits have been long valued, and has recently been popularized as a supplement and food ingredient. 

There are no serious known side effects of maca, but like any other supplement it should not be taken in large amounts. When you first start using maca, it’s best to begin by taking smaller amounts and building up; even 1/2 teaspoon is a good place to start. And at the other end, 1 tablespoons (of the powder) is an average daily dose. Rotating a few days on and a few days off is often recommended. Taking too much can lead to adverse effects and throw your hormones out of whack. If you experience this, you should take less or wean yourself off completely.

Maca is good in smoothies, salads, drinks, cooked foods, and juices. Don’t add it to anything that’s very hot because it will lose all its benefits. The taste can be a bit odd at first but it gets more tolerable and it depends on what you mix it with. Its flavor has been described as “malted” or like toasted oats. Smoothies, puddings, raw sweets, and juices seem to be the best ways to use maca powder. Capsules are best to get past the taste.

Please be aware that other than the nutritional benefits provided by the vitamins and minerals, the other benefits are anecdotal, as maca has not been formally studied. A great resource that includes a lot of information on maca, as well as how to incorporate it into recipes, is Superfood Kitchen by Julie Morris. This beautiful book also includes lots of others superfoods in addition to maca, including berries, seeds, grasses, green leafy veggies, and more.

1. Vitamins
Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.

2. Sexual function
Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.

3. Women’s health and mood
Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking maca.

4. Energy

Within days of using maca your energy level may increase. It is also known for increasing stamina. Many athletes take maca for peak performance. If you find yourself tired most of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost!

5. General health
Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.
But be very cautious if you have a cancer related to hormones like testicular and ovarian, among others. If you have liver issues or high blood pressure you should ask your doctor before taking maca.

6. Skin
Many people take maca for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.

7. Mood balance
If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.

Read more at http://www.vegkitchen.com/nutrition/7-top-health-benefits-of-maca/#BysQSE0YQXfwpmM1.99

 

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Red Palm Oil - Ancient Healing Power

 
The Guardian | For generations, red palm oil has been revered as both a nutritious food and a valuable medicine. Even now, scientists are beginning to recognize the value of the prized plant in the treatment and prevention of several diseases. Ben Ukwuoma writes on the latest scientific work presented at the International Biomedical Science Congress held in Birminghan United Kingdom by a Nigerian scientist, based in Cape Town South Africa on the nutritional and healing properties inherent in the plant. 

It was prized by the Pharaohs of ancient Egypt as a sacred food. The oil was so highly valued that it was entombed with the Pharaohs so that they would have access to it in the afterlife.
Indeed, throughout history, palm oil has served as the primary source of dietary fat for countless people. Its nutritional and healing properties have been recognized for generations.
Until modern medicine arrived, red palm oil was the remedy of choice for nearly every illness in many parts of Africa. 

When someone was sick, downing a cup full of palm oil was common. Even today, many people in the villages rely on this age-old method of treatment. Palm oil is regarded among many as essential in the diet for pregnant and nursing women in order to assure good health for the mother and child.
Today, scientists are recognising the value of red palm oil in the treatment and prevention of many diseases. There is array of scientific presentation in this direction. For instance, recently at the International Conference Centre Birmingham at the Biomedical Science Congress, Dr. Oluwafemi O. Oguntibeju, Department of Biomedical Sciences, Faculty of Health & Wellness Sciences, Cape Peninsula University of Technology,  Belleville Campus, South Africa further elucidated the potential of the red palm oil in the healing process.
Scientifically known as Elaeis Guineensis, palm oil is believed to originate from West Africa. However, archaeological evidence on palm oil consumption was found in Egypt over 5000 years ago. 

Essentially, it contains rich, balanced mixture of saturated, monounsaturated and polyunsaturated fats, providing a higher level of bioavaliable nutrients than any other vegetable source.
Like coconut oil, palm oil is also rich in medium chain triglycerides (MCTs), which mobilizes body fat, increases the metabolic rate and are  a great source of energy. 

Palm oil is a rich source of antioxidants, especially Vitamin E. While the health benefits of Vitamin E are widely known, less widely known is the fact that Vitamin E is a complex of many constituents broken into two groups: tocopherols (alpha, beta, gamma and delta) and tocotrienols (alpha, beta, gamma and delta). And while alpha tocopherol is the form most commonly marketed as Vitamin E, the full spectrum of both tocoperols and tocotrienols are required for optimal assimilation. 

The super-antioxidant tocotrienols are particularly important for optimal health. These natural antioxidants act as free radical scavengers and are believed to play a protective role in cellular aging, atherosclerosis, cancer, arthritis and Alzheimer's disease.
Researchers now believe that the tocopherols and tocotrienols together provide constituents that help limit damage during a heart attack. 

Red palm oil not only supplies fatty acids essential for proper growth and development, but it is packed with an assortment of vitamins, antioxidants and other phytonutrients important for good health. For instance, the red colour comes from carotene such as beta-carotene and lycopene - the same nutrients that give tomatoes and carrots and other fruits and vegetables their rich red and orange colors. 

Carotene is a valuable nutrient and powerful antioxidant. They are also important because the body can convert them into Vitamin A, an essential nutrient. Vitamin A deficiency can cause blindness, weaken bones, lower immunity and adversely affect learning ability and mental function.
"Vitamin A is only found in animal foods. Such foods are too expensive for many people. Carotene in fruits and vegetables can supply the needed Vitamin A if an adequate amount of fat is also consumed. Carotene require fat for conversion into Vitamin A. Unfortunately those who can not afford animal products often do not eat much fat either.

Populations with ample carotene-rich foods available often suffer from vitamin A deficiency because they don't get enough fat in their diet," Dr. Albert Egbuehi of the Department of Biochemistry, College of Medicine University of Lagos said: "Red palm oil is the richest dietary source of pro vitamin A carotene (beta-carotene and alpha-carotene). It has 15 times more pro vitamin A carotene than carrots and 300 times more than tomatoes. This has made it a valued resource in the treatment of Vitamin A deficiency." "Just one teaspoon a day of red palm oil supplies children with the daily recommend amount of Vitamin A. Nursing mothers are encouraged to supplement their diet with palm oil to enrich their milk with the vitamin," he stressed. 

Studies, however, show that adding red palm oil into the diet can double or triple the amount of Vitamin A in mother's milk. The children are not only getting the Vitamin A they need but other important nutrients as well. Red palm oil is a virtual powerhouse of nutrition. It contains by far, more nutrients than any other dietary oil. In addition to beta-carotene, alpha-carotene, and lycopene it contains at least 20 other carotenes along with Vitamin E, Vitamin K, CoQ10, squalene, phytosterols, flavonoids, phenolic acids, and glycolipids.

Red palm oil is loaded with so many nutrients and antioxidants, it's like a natural dietary supplement. In fact, it is currently being encapsulated and sold as a vitamin supplement.
The depletion of antioxidants including antioxidant enzymes is known to increase the risk of complications in conditions such as CVD, diabetes and cancer. "This study was performed to examine the influence of red palm oil (RPO) supplementation on antioxidant enzymes in a rodent model," Oguntibeju said "Results showed that RPO caused a significant increase in the activities of antioxidant enzymes: Superoxide dismutase (SOD), Glutathione reductase (GR) Catalase (CAT), but showed no observable effect on GSH.

He concluded that the oil could minimise oxidative damage through its potential ability to increase antioxidant enzymes. "RPO may therefore play a role in the prevention and treatment of oxidative injuries to explore and support this hypothesis," he stated. Antioxidant enzymes are the main defense components of the biological systems in both humans and animals. Endogenous antioxidants as intracellular defense systems protect cells from free radical damage and extensive lysis but are not 100 per cent. "Therefore the intake of dietary-derived antioxidants (such as those present in RPO) could be of significant importance in curtailing the cumulative oxidative damage to macromolecules," he said. 

Over the past two decades, researchers have painstakingly studied palm oil's effect on cardiovascular health. The results have been surprising to researchers. Although high in saturated fat, it protects against heart disease. Studies show that adding palm oil into the diet can remove plaque build up in arteries and therefore, reverse the process of atherosclerosis. This has been demonstrated in both animal and human studies. In one study, for instance, 50 subjects were divided into two equal groups. 

All the participants had been diagnosed with atherosclerosis and had suffered at least one stroke.
At the beginning of the study the degree of blockage of their carotid arteries ranged from 15 to 79 per cent. Without any other changes to their diets or medications, half of the subjects began taking a daily palm oil supplement. The other half received placebos and served as the control. The degree of atherosclerosis was monitored using ultrasound scans over an 18-month period. In the group receiving palm oil, atherosclerosis was halted in 23 of the 25 subjects. In seven of these subjects atherosclerosis was not only stopped, but also regressed. In comparison, none of those in the control group showed any improvement, in fact, the condition in 10 of them worsened This study demonstrated that palm oil can not only stop, but even reverse atherosclerosis. 

Removing plaque is not the only way, palm oil protects against strokes and heart attacks. Palm oil can also improve cholesterol values. In a study at the University of Illinois College of Medicine researchers demonstrated a 10 per cent decrease in total cholesterol in 36 hypercholesterolemic (high cholesterol) subjects given palm oil capsules for four weeks. A follow-up study of 16 subjects resulted in a 13 per cent lowering of total cholesterol. 

Palm oil helps maintain proper blood pressure. The high antioxidant content of the oil quenches free radicals and keeps inflammation under control. Tocotrienols also strengthen the heart so that it can better withstand stress. Researchers can purposely induce heart attacks in lab animals by cutting off blood flow to the heart. This causes severe injury and death. However, if the animals are fed palm oil the survival rate is greatly increased, injury is minimised, and recovery is quicker. 

After looking at studies like this it becomes obvious that palm oil protects against heart disease. This is confirmed in populations where palm oil consumption is particularly high. Heart disease in Malaysia, Indonesia, Papua New Guinea, and Nigeria-where palm oil is a major if not the sole source of visible fat in the daily diet-are among the lowest in the world. 

Studies show palm tocotrienols inhibit the growth of skin, stomach, pancreas, liver, lung, colon, prostate, breast and other cancers. Most of the research to date has been done with breast cancer where tocotrienols show great promise. They not only prevent cancer from taking hold, but also actively block its growth and initiate apoptosis- a process where diseased cells commit suicide. This is a normal process that is programmed into all of our cells in order to remove old and diseased cells. However, in cancer cells this process is blocked and affected cells continue to multiply and grow without restraint. Ordinary Vitamin E does not induce programmed cell death in cancer cells. Only tocotrienols have this effect. 

The antioxidant power of red palm oil has also shown to be of benefit in protecting against neurological degeneration. Two of the most significant factors that affect brain function are oxidative stress and poor circulation. Oxidative stress generates free radicals that damage brain and nerve tissue. Poor circulation affects the brain by restricting oxygen and glucose, which are vital for proper brain function. Researchers have found correlations between oxidative stress and reduced blood flow to the brain to senile dementia, Alzheimer's disease, Parkinson's disease, Huntington's disease, and even schizophrenia. All of these conditions involve brain cell death. Tocotrienols aid the brain by reducing oxidative stress and improving blood flow. 

Source:
http://uhurutimes.com/ancient-but-potent-healing-power-of-palm-oil/
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