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Antioxidants

• What are antioxidants?
• How do antioxidants contribute to our health and wellbeing?
• How can you increase your intake of antioxidants?
• Want to know more?

What are antioxidants?

Antioxidants are substances that help fight free radicals which cause oxidative damage to DNA in the body².

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Free radicals are considered harmful to our health as they can cause damage to the cells in our bodies and may hasten the processes of ageing^{3, 4}.

Some free radicals arise normally during metabolism. Sometimes the body’s immune system’s cells purposefully create them to neutralise viruses and bacteria. However, environmental factors such as pollution, radiation, cigarette smoke, fatty fast foods and herbicides can also spawn free radicals. To prevent free radical damage, the body has a defence system of antioxidants².

Bürgen® Rye Bread contains nutritious cereal grains such as wheat and rye which contribute to your antioxidant intake. Bürgen® Fruit & Muesli Bread contains dried fruits that also supply antioxidants that help fight free radicals.

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How do antioxidants contribute to our health and wellbeing?

Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Antioxidants act as scavengers, helping to fight free radicals and prevent cell and tissue damage that could lead to cellular damage and disease². Antioxidants therefore help to maintain our general health and wellbeing.

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How can you increase your intake of antioxidants?

There are many kinds of antioxidants. Some are produced by the body and others are derived from the foods we eat. When the body’s natural antioxidant defences are lowered, or greater amounts of free radicals are being produced, for example, when fighting infection, the body becomes more dependent upon food sources of antioxidants.

The best sources of antioxidants are fruit, vegetables and whole grains⁵. At this stage there is no agreed daily requirement for antioxidants. Therefore a healthy varied diet is recommended.

Effects of processing on antioxidants
Processes like cooking, baking, canning and preserving do not affect antioxidant activity. In fact in some cases, it is enhanced.

Simple steps towards increasing your antioxidant intake:

1. Snack on fruit (fresh and dried) and vegetables rather than cakes and chips;
2. Try to consume five vegetables and two varieties of fruit per day;
3. Eat more salads and vegetable soups;
4. Don’t peel fruit and vegetables unnecessarily, the skin may contain antioxidants;
5. Eat more berry fruits – blueberries, boysenberries and blackcurrants;
6. Use olive oil for dressing and cooking rather than butter or margarine;
7. Eat unrefined grains – wholemeal, grain and fruit breads are best;
8. Use plenty of fresh herbs and add nuts, seeds and dried fruits to salads or other dishes.

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¹ Flight & Clifton 2006. Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature. European Journal of Clinical Nutrition 60:1145-1159.
² Ferguson L et al 2006. Oxidative DNA damage and repair: significance and biomarkers. The Journal of Nutrition 136 (10):2687S-2689S.
³ Wengreen et al 2007. Antioxidant intake and cognitive function of elderly men and women: the cache county study. The Journal of Nutrition, Health and Aging 11 (3):230-237.
⁴ Wang et al 2006. Dual effects of antioxidants in neurodegeneration: direct neuroprotection against oxidative stress and indirect protection via suppression of gliamediated inflammation. Current Pharmaceutical Design 12:3521-3533.
⁵ Astley 2005. Antioxidants and 21st century nutrition. Food Science and Technology Bulletin: Functional Foods 2 (2):19-29.