Antioxidants & Winter Defense

by Rachael Martin, MS, RD

Temperatures are cooler and the stress of the Holidays is over.

Now is when we face an increased susceptibility to illness. We relax a bit, maybe we have been sleep deprived for the past few weeks, busy with activities at church or with the kids, perhaps doing some traveling. All these things lead to a decreased immune defense. You might feel run-down, or perhaps not, but it is a good time to focus a bit on foods and supplements that can bolster immunity and general health.

First to mention quickly, adequate sleep and water are essential to promoting good immunity. Lack of sleep will increase the appetite and lead us to choose more sugary foods, which are highly pro-oxidant, as will be discussed. Many studies point to weight gain related to lack of sleep. Water keeps cells pure to fight off illness.

Antioxidants, a special category of foods and supplements, have a strong role in maintaining health. They are important all year long, but when your body is fighting off "winter bugs" they are especially important.

Our bodies naturally create what is known as oxidative stress by breathing, eating, moving, and living in general. The process takes place by a chemical process in the body involving glucose (sugars) from food and oxygen from metabolism. The ultimate result of the chemical reaction is the production of Free Radicals, electrons floating around basically "homeless." This process happens more quickly when pro-oxidative foods are eaten. These include highly refined foods, and sugary foods. Free radicals promote disease and contribute to aging.

Adding anti-oxidant foods to the diet fights this process because they have within them the ability to take up the free radical, so it will not harm the body. This can fight serious disease, as well as the common cold.

What foods contain anti-oxidants? Some very common ones, you might already be eating, and maybe some foods you'd like to try. Antioxidants are primarily found foods and supplements that contain the vitamins D, E, C, and carotenoids (especially beta carotene).

Antioxidants are found in fruits and vegetables. Choosing bright colors and a selecting a wide variety will be the easiest way to promote adequate intake of antioxidants.

Some vegetable foods to choose include red, yellow, and orange peppers, tomatoes (though really a fruit), carrots, and dark green leafy vegetables. Fruits to choose include berries, especially blueberries, citrus, red grapes, and pineapple. Any vegetable or fruit is good to choose, but those listed are the highest in antioxidant. In addition to these foods, drinking green tea, and taking supplements containing antioxidant vitamins are also good choices.

The key to diet changes may include some green tea as a beverage, and adding a greater variety of the listed fruits and vegetables to your diet. Aim for five to seven servings of vegetables and fruits a day-through meals and snacks, and you'll be on your way to greater protection in our winter season. Enjoy the cooler weather while we have it!