What are antioxidants and why should they be a part of any athlete's diet?

At the risk of stating the snoringly obvious, a diet with a healthy balance of carbohydrates, protein and fat is paramount to achieving optimal exercise performance. But to fight cancer, to keep your heart pumping strong, to make sure your mind stays sharp and to allow your fitness to stay at a high level, you better make sure your diet is chock full of foods that contain plenty of nutritional superheroes known as antioxidants.

All of which raises the question: what are antioxidants?

Antioxidants are substances found in food that can counteract the damaging effects that oxidation has on our cells and tissues. They perform this neat little trick by going to war with highly unstable molecules called free radicals that roam our bodies generating this detrimental oxidative stress. When these radicals steal away an electron from a normal, healthy cell in your body, oxidation can occur. It's the same type of process as when metal rusts…or a cut up apple turns brown. Why do you need to gobble them up?

It is impossible for us to avoid being exposed to free radicals. Normal respiration, metabolism, pollution, smoking and even strenuous exercise all result in the accumulation of these pesky compounds. And as we age, the amount of damage free radicals cause can accumulate and lead to poor health.

Now the good news. By mopping up free radicals that damage our cells, proteins and DNA, antioxidants are believed to play a role in preventing the onset of many chronic diseases such as cancer, heart disease, stroke, Alzheimer's disease, Rheumatoid arthritis, and cataracts.

For athletes, a diet plentiful in antioxidant-rich whole foods may result in specific benefits. Some research demonstrates that antioxidants can improve recovery from exercise by dampening some of the inflammation associated with a bout in the weight room or a day on the field. As we age, exercise recovery takes longer so the need for antioxidants might be even greater for older athletes.

Here are some important antioxidants:

Vitamin E
Vitamin E is actually a family of fat-soluble vitamins called tocopherols and tocotrienols. Because they are fat soluble, the different forms of vitamin E can be incorporated into cell membranes to safeguard them from free radicals corruption. Vitamin E also protects cholesterol from being oxidized. Once oxidized, cholesterol can be deposited in the arteries and contribute to heart disease. Vitamin E's role in reducing the damage to the skin by ultraviolet light should be of interest to athletes who spend a significant amount of time competing under direct sun. Vitamin E is present in mustard greens, almonds, sunflower seeds, olive oil, peanut butter, wheat germ, spinach, broccoli, kiwi, canola oil.

Vitamin C
Also known as ascorbic acid, vitamin C is the body's most vital water-soluble vitamin. This vitamin tackles free radicals that are in an aqueous environment, such as those inside your cells. It helps protect against various cancers, cardiovascular disease, poor gum health and joint diseases. Vitamin C also helps regenerate your vitamin E stores. Vitamin C is found in papaya, bell peppers, broccoli, Brussels sprouts, oranges, strawberries, kale, kiwi, cauliflower.

Selenium
Selenium is a mineral that we need to consume in only very small quantities, but without it we would be in big trouble. It helps form several antioxidant enzymes including the very powerful glutathione peroxidase that functions to detoxify a wide range of harmful compounds. Selenium helps fight cancer by helping to repair DNA, by inhibiting the spread of cancer cells, and also by destroying cancer cells. It's found in Brazil nuts, fish, barley, pork, eggs, turkey, oatmeal, chicken, tofu.

Beta-carotene
Like vitamin C, orange pigmented beta-carotene is also a water-soluble vitamin, and the most widely studied of the 600 carotenoids identified to date. Mounting evidence suggests that by acting as an antioxidant, beta-carotene can boost the immune system, protect our eyes and help keep certain cancers at bay such as prostate cancer. Beta-carotene is found in carrots, squash, cantaloupe, dark leafy greens, sweet potatoes, mango.

In addition to the above, there appear to be many other nutrients and compounds that have antioxidant properties. Recently, substances in plants called phytochemicals such as lycopene, lutein, and sulforaphane have been grabbing headlines for their health-promoting, performance enhancing potential. For the most part, these chemicals are found in whole foods such as fruits, vegetables and grains making a diet heavily skewed towards these food groups and away from the processed stuff a very smart game plan. gJ

Matthew Kadey is a Canadian-based dietitian, free-lance writer and photographer (mattkadey.com)