Creating the wellness diet (2)

LET food be thy medicine and medicine be thy food

– Hippocrates (c. 460 BC – 370 BC)
In the concluding part of the article, “Creating the wellness diet – Part 1,” last week, I began to write about the antioxidant defence system. I promised to write about the types and sources of free radicals, this week. However, before I do so, I would like to explain what this series, “Creating the wellness diet,” is all about.

As I mentioned in the Part 1 of the series last Thursday, over the years I have written about the individual components of the diet that GOD prescribed for man, “The Genesis 1, 29 Diet.”

In this present series, I want to put together these different components, to create, as it were, different diets that would be suitable for different purposes in the body. For example, there are different diets, carefully combined together that would be of benefit to the heart. In other words, heart-healthy diets will be created. Not only that, diets that would be suitable in preventing specific diseases and those that can boost the immune system, would be presented.

Components of the antioxidant defence system

The antioxidant defence system is made up of,
1. Vitamins E, C, A and the carotenoids.
Vitamin E being a fat soluble vitamin is found predominantly in the lipid membranes of cells and organelles. In these membranes, Vitamin E neutralizes fatty acid hydroperoxide free radicals. It prevents lipid oxidation in cell membranes and protects them against damage.
Vitamin C is the predominant antioxidant in the extracellular fluid compartment. It neutralizes free radicals by ‘donating’ electrons to them. Vitamin C also donates electrons to Vitamin E antioxidants that have lost their electrons to free radicals. In other words, Vitamin C helps to regenerate Vitamin E and prolongs its ability to prevent lipid damage in the cell membrane.
Carotenoids stabilize singlet oxygen and prevent lipid oxidation.

2. Enzymes. These are protein compounds produced in the body that catalyze chemical reactions. The main enzymes in this group of antioxidants are:
Superoxide dismutase. Both superoxide dismutase and catalase (one of the three enzymes in this group), acting one after the other, convert the superoxide radical to oxygen and water preventing hydrogen peroxide from being attached to iron to form the highly reactive and destructive hydroxyl free radical.

Glutathione peroxidase. This is a group of enzymes made up of about 8 sub-groups and selenium is the trace element that acts as a co-factor to these group of enzymes. All these peroxidase enzymes catalyze the conversion of hydrogen peroxide to water and oxygen. They are also involved in the conversion of lipid hydroperoxide to their corresponding alcohol. In all of these reactions, they protect the tissues in the parts of the body where they are found, against oxidative damage.

3. Trace minerals
Certain minerals required in very minute amounts take part in the enzymatic reactions involving the antioxidant enzyme system. Zinc and copper (magnesium) are co-factors in the reactions that the superoxide dismutase enzyme catalyses. Selenium is a co-factor in glutathione peroxidase enzyme reactions, while iron is involved with catalase.
Sources of common antioxidants and mineral co-factors:

1. Vitamin C (Ascorbic acid)
Sources: Citrus fruits, tomatoes, strawberries, pawpaw and mangoes. Brussels sprouts, lettuce, spinach, potatoes and cruciferous vegetables such as cabbage, cauliflower and broccoli. Red and green peppers also contain vitamin c.

2. Vitamin E
Sources: Leafy green vegetables. Nuts such as hazel nuts and almonds. Canola and sunflower vegetable oils also contain Vitamin E.
Vitamin A
Sources: Carrots, sweet potatoes, green leafy vegetables and cod liver oil.