Antioxidants: what are they really, and do they live up to the claims?

We know that antioxidants are good for us, but what exactly makes them so beneficial? While many are quick to grab anything labeled with the shining term, a good plenty of us have no idea what they actually are. Having an understanding of antioxidants can prove useful when trying to decipher between honest advertising and the hype that clutters the realm of health food (because there sure is a lot of it). So, let's get down to the bottom of it, shall we?

Antioxidants are benevolent, warrior-like chemical properties that aid the body in the fight against free radicals. Due to free radicals' wild craving for electrons, innocent cells fall victim to being robbed of theirs. This can result in damaged DNA, proteins, and cell membranes, so to quell the hunger of these greedy molecules, antioxidants offer up their own electrons.

Among the benefits promoted for antioxidant intake are slowing down the aging process (think cognitive decline and vision loss) and reduced risk of cancer, stroke, diabetes, and heart disease. Now, going back to the topic of hype, studies have shown that antioxidant supplements often receive more praise than is deserved. While antioxidants are necessary for keeping our bodies functioning properly and to protect us from infection, they've yet been proven to be a cure-all for chronic diseases. Furthermore, its been shown that taking antioxidants in huge quantities can do more harm than good. As stated by the Harvard School of Public Health,

"Often the claims have stretched and distorted the data: While it’s true that the package of antioxidants, minerals, fiber, and other substances found naturally in fruits, vegetables, and whole grains helps prevent a variety of chronic diseases, it is unlikely that high doses of antioxidants can accomplish the same feat."

More research is needed to determine antioxidants' potential to cure chronic illness since studies continue to be inconclusive. In the meantime, forget the supplements and stick to getting your antioxidants the all-natural way.

It's important to keep in mind that the work of one type of antioxidant will not do the work of another; they each have different behaviors and properties, giving good reason to consume a variety of antioxidant-bearing foods. Under the large umbrella of antioxidants, you'll find the vitamins C and E, beta-carotene, lycopene, selenium, and manganese.

To give you a brief idea of where antioxidants lurk, take a look at the list below:

Vitamin C: strawberries, broccoli, kiwi

Vitamin E: sunflower seeds, almonds, spinach

Beta-carotene: sweet potatoes, kale, carrots

Lycopene: watermelon, tomatoes, papaya

Selenium: eggs, fish, garlic

Manganese: pineapple, brown rice, pecans

This is but a short list of the incredible array of antioxidants and the foods that carry them out there. Look no further than fruits, veggies, nuts, and whole grains to get your daily dose!

Sourdough Bread: it's healthy?

I don't know about you, but this was news to me. That's right— sourdough, a variety of white bread, has proven to yield some substantial health benefits. How, you ask? The answer lays in the fermentation process from which it's made. 

Unlike other breads leavened within a couple of hours time via baker's yeast, traditional sourdough leavens naturally through a slow method of fermentation. It all begins with a mixture of flour and water. After sitting out in room temperature for a given amount of time, wild yeast (a type of yeast that floats around in the air) and bacteria come to accumulate on the dough. As the wild yeast and bacteria interact to break down the flour's carbohydrates, lactic and acetic acids are produced.

Besides giving the bread its distinctive taste, the lactic acid makes the bread easier to digest, lowers its glycemic index (and thus prevents spikes in blood sugar), and creates an environment in which its minerals can be more readily absorbed by the body. The acetic acid is responsible for giving sourdough a longer shelf life and also contributes to its flavor. Furthermore, the bread's gluten content is cut down during fermentation, so sourdough may even be tolerable for those with gluten sensitivities.

A study by the University of Guelph goes as far as to say that sourdough is more beneficial than whole wheat bread, but it's important to note that the researchers had been testing against refined whole wheat, not 100% whole wheat in which the grains' nutrient-bearing kernels are intact. Nonetheless, sourdough certainly makes for a wholesome vehicle in which to pile on your meats, veggies, and spreads. I've had my fair share of sourdough sandwiches since delving into this most appetizing topic; if you've yet to experience this moist bread for yourself, I give you forewarning: it's positively addicting.