Abstract: Free-radical stress and its effects on our health and longevity are of justifiable concern to many people. Because free-radicals are created as part of normal biological processes, our bodies have built-in methods for neutralizing or 'scavenging' them. However, today's toxic environment and life styles have enormously increased the free-radical stress our bodies must now balance or deactivate to maintain good health. Fortunately, nature has provided an abundance of natural antioxidant food nutrients and botanicals that actually scavenge free-radicals in the body as well as enhance the body's own production of antioxidant enzymes. These nutrients and botanicals may be further enhanced through the use of culturing, a technique people have used for thousands of years to preserve and improve the health benefits of foods.
Many medical researchers and health practitioners agree that the single biggest challenge to long-term vibrant health is excessive free-radical damage or oxidative stress. Hundreds upon hundreds of studies document the role free-radical stress plays in degenerative diseases such as cardiovascular problems, cancer, arthritis, diabetes, cataracts and poor immunity. Additionally, scientists believe our bodies age because, over time, cumulative free-radical damage destroys an ever increasing number of healthy cells. If we could simply avoid free-radicals, the stress would be easily relieved. However, contrary to all the negative press, free-radical 'stress' is not always a bad thing. In fact, it is an inescapable and necessary part of life.
Free radical creation is part of our bodies' natural metabolic process and, for this reason, we have built-in mechanisms to neutralize or 'scavenge' free-radicals. Our bodies produce enzymes such as glutathione peroxidase, SOD and catalase that bind to free-radicals and inactivate them. However, modern life has enormously increased the number of toxic free-radicals introduced into our bodies every day from the surrounding environment. It is these outside free-radicals that are particularly harmful and our bodies are now struggling to cope with their relentless onslaught. The most significant sources of excess free-radicals are dietary or environmental. Dietary sources are usually fats, either rancid or hydrogenated fats, and fats that have been heated to high temperatures during cooking. Environmental pollutants include automobile exhaust, cigarette smoke and numerous other chemicals, physical exercise, stress, and radiation (both natural and man-made).
Fortunately nature has a plan. Many foods and herbs we regularly consume contain nutrients that will scavenge excess free-radicals in our bodies. As a group, these substances are known as antioxidants, and include the familiar vitamins C and E, beta carotene and selenium. These nutrients both scavenge different kinds of free-radicals in various parts of the body and provide raw materials necessary for the body to produce antioxidant enzymes. For example, vitamin C scavenges free-radicals before they enter cell membranes and is the first line of antioxidant defense. Vitamin E works within the cell membrane to protect against lipid or fat oxidation. Beta-carotene, which converts to vitamin A in the body, also works within the cell membrane and tissue linings where it helps to protect it from singlet (free-radical) oxygen. Selenium is specifically needed to produce antioxidant enzymes within the body. This trace mineral also helps to prevent the oxidation of LDL (low density lipoprotein cholesterol). This is of special importance because when LDL oxidizes, it binds with calcium to form plaque that deposits on artery walls. It is also crucial to recognize that antioxidant nutrients actually work together as a team. When an antioxidant neutralizes a free-radical, it is often damaged in the process. The nutrients protect each other while increasing one another's activity. Both vitamin C and E work together and many studies have confirmed that the combination of selenium and vitamin E greatly increases their individual effectiveness.
This information has led many people to add antioxidant supplements to their diets. However, when adding supplements to our diets, it is wise to remember that isolated nutrients do not appear in nature. One does not find ascorbic acid (vitamin C) alone, anywhere. Every nutrient travels with a symphony of co-nutrients and phytonutrients that enhance both its effectiveness and safety. It is a team effort. Researchers, nutritionists and doctors agree that the nutrients in whole foods, whether on the table or in a tablet, provide the greatest benefit. For instance, vitamin E is actually a family of nutrients known as tocopherols. Isolated chemical supplements consist almost entirely of only one of these tocopherols; alpha. However, some studies have suggested that the tocopherol predominating in food, gamma, is actually the tocopherol offering the greatest protection from free radicals. There have been numerous similar studies and findings on carotenes and vitamin C. The American Journal of Clinical Nutrition recently reported a study that found the vitamin C co-factors in food actually offer more antioxidant protection than the ascorbic acid itself! Moreover recent research on beta carotene, vitamin C, and vitamin E has revealed numerous possible negative consequences when using these nutrients in their isolated, chemical forms.
Although antioxidant nutrients are certainly valuable, even more exciting are the botanicals that millions of people have used for thousands of years to protect and detoxify their systems. These plants develop antioxidant activity for the same reasons we do; to help protect them from harmful outside influences and they do it so efficiently that the free-radical protection they offer is often significantly higher than that provided by individual nutrients. The reason for this is simple: an herb or botanical, such as tomato, contains a multitude of active compounds, so while a tomato does, in fact, contain the antioxidant vitamin C, it also contains numerous other beneficial antioxidant phytonutrients that may or may not be related to vitamin C. Medical databases exist that tabulate and document the amount of antioxidant activity an herb or botanical offers. Those herbs and botanicals having the highest number of compounds that act as free-radical scavengers in our bodies are rated as having the highest antioxidant activity.
The beauty of botanical sources is that nature is inherently multi-task. In the fundamental design of life, everything our bodies need to sustain health is provided in the natural world that surrounds us. To provide nourishment efficiently and effectively, nature loads these plants with as many different beneficial nutrients and phytonutrients as possible. When discussing these botanicals, it is helpful to organize them based on their principal function i.e., digestive, immune support, cardiovascular protection, adaptogenic and nutritive; however; it is essential to recognize that nature does not generally tie things up in nice, neat little packages. Most of these botanicals' benefits overlap from category to category and they could just as easily be in one category as another; yet one more example of nature's multi-tasking. That being said, all of the following foods and herbs offer extraordinary antioxidant activity while also offering many other health-enhancing benefits; it is truly an example of elegant proficiency:
Immune Antioxidants:
Green Tea
With at least 30 exceptional antioxidant compounds, green tea is one of the most potent botanical antioxidants we know. Its uniquely broad range of antioxidants scavenge numerous types of free-radicals in various sites of the body. Its actions are so effective that scientists at the University of Kansas have determined it offers 100 times more antioxidant activity than vitamin C and 25 times more than vitamin E. The flavonoids found in green tea are believed to be one of the reasons Japanese smokers have such a small incidence of lung cancer. Although they live with high levels of stress and pollution, urban, tea-drinking Japanese enjoy one of the lowest rates of heart disease. The significance of this becomes clear if we recall that free-radical damage is one of the principal causes of heart disease. Moreover, large epidemiological studies have found that green tea drinkers experience far less liver, pancreatic, breast, lung, stomach, esophageal and skin cancers than non-tea drinkers.
Reishi and Shiitake Mushrooms
Extensively used in Japan for a variety of health concerns, these two powerful antioxidant mushrooms offer substantial immune system support. A multitude of studies, both here and in Japan, have documented reishi and shiitake's considerable ability to stimulate an immune system response to viruses and cancer. They also offer support and protection to the liver and help to reduce serum cholesterol and blood pressure.
Licorice and Burdock Root
Pleasant tasting licorice root has been used for centuries by both Western and Eastern healers to soothe irritated mucous membranes. However, recent research has confirmed that licorice possesses anti-viral properties making it a useful herb in conditions ranging from peptic ulcers to hepatitis and Chronic Fatigue. As an added benefit, it is also a wonderful tonic for the endocrine system, particularly the adrenals. Burdock is an ultra-nourishing botanical commonly eaten as a vegetable in many parts of the world. Rich in inulin and lignans, burdock offers anti-cancer, immunostimulant benefits as well as purifying kidney and liver support.
Nutritive Antioxidants:
Soy
Soy is another botanical powerhouse. Rich in phytonutrients, including isoflavones, protease inhibitors, phytates and beneficial lectins, soy offers substantial relief from free-radical stress while simultaneously helping to inhibit or halt the growth of cancerous cells and tumors. Like green tea, research confirms that soy's antioxidant activities also protect the cardiovascular system, and many researchers believe the phytoestrogens in soy assist the body in maintaining healthy hormonal balance.
Carrots and Tomatoes
Carrots and tomatoes offer a bounty of antioxidant carotenoids, including lycopene, alpha carotene and beta carotene, known to provide substantial free-radical scavenging. These foods offer significant anti-cancer activity and are important shields against peroxidative damage. Studies have also indicated that lycopene helps inhibit the oxidation of LDL cholesterol thus reducing the risk of heart disease. Carotenoids are only some of the thousands of phytochemicals found in tomatoes and other botanicals. Other phytonutrients such as P-courmaric and chlorogenic acid are believed to neutralize cancer-causing nitrosamines in the stomach.
Broccoli
Broccoli, another common vegetable, has startled scientists and researchers alike with its remarkable antioxidant and cancer-protective phytonutrients. Broccoli contains myriad vital phytonutrients that help protect us from free-radical stress. In particular, these phytonutrients stimulate the production of our body's own detoxification enzymes in the liver thus helping to shield us from a variety of chemically-induced cancers.
Chlorella, Wheat Grass, and Laminaria digitata
Not quite as commonly known but equally as powerful are the antioxidant-rich superfoods chlorella, wheat grass and Laminaria digitata. All three are also abundant sources of detoxifying chlorophyll and other potent compounds so useful in purifying toxins and chemicals from the body, and wheat grass is a source of SOD, one of the body's detoxification enzymes. Moreover, they are an extremely rich source of trace nutrients that nurture the body's natural defenses. All three are used extensively in alternative cancer therapies.
Digestive Antioxidants:
Alfalfa and Rose Hips
Alfalfa and rose hips are two commonly used nourishing antioxidant herbs. Rose hips are a plentiful source of antioxidant compounds like vitamin C and bioflavonoids while alfalfa offers vitamins A, D and K and a plethora of minerals.
Ginger, Cloves and Cinnamon
Amazingly, spices in our kitchens pack a powerful antioxidant punch while improving digestion and soothing digestive distress. Ginger, cloves and cinnamon are among the top 20 of all studied antioxidant botanicals. Ginger alone contains up to 12 compounds providing as much as 40 times more antioxidant activity than vitamin E. The National Cancer Institute has identified ginger as one of the top ten anti-cancer foods. As with other botanicals and herbs, ginger also offers numerous other benefits and could easily be placed in the cardiovascular category. This amazing spice has been found to be as effective as aspirin in reducing inflammation, platelet stickiness and cholesterol and, unlike aspirin, it actually helps to heal ulcers instead of causing them.
Oregano, Thyme, Fennel and Sage
Oregano, thyme, fennel and sage are also all among the world's top antioxidant botanicals. These common cooking herbs, along with the above spices, have been used for centuries to preserve and protect foods from spoilage and rancidity and improve digestion. The properties that make them useful food preservatives are the same properties that offer us free-radical protection. Two other underutilized antioxidant digestive herbs both belong to the mint family, peppermint and melissa. While not often used for cooking in this country, they offer soothing digestive support and are an abundant source of vitamins and minerals.
Rosemary and Turmeric
Scientists have found that these two important cooking herbs offer potentially life-saving relief from free-radical stress. Turmeric has two distinct antioxidant properties; it prevents the formation of free-radicals due to environmental stress and neutralizes those that have already formed. In extensive studies both rosemary and turmeric have been found to possess substantial anti-cancer activity. Studies have shown that rosemary can prevent cancer-causing substances from binding to the DNA of healthy cells and turmeric is known to inhibit the progression of chemically-induced colon and skin cancers. Both rosemary and turmeric possess the added benefit of supporting and purifying our overworked livers, the organ so critical to clearing carcinogenic substances from our bodies and promoting healthy digestive action.
Cardiovascular Antioxidants:
Garlic and Onions
Two other stellar foods, onions and garlic, are a plentiful source of free-radical scavenging sulfur compounds and flavonoids, and a multitude of studies have linked these two foods to other wonderful health benefits. Study after study has documented the positive effect of garlic and onions on cardiovascular health. Garlic lowers cholesterol by reducing LDL while also helping to lower high blood pressure and triglycerides. Many studies have also reported that consumption of these foods seems to be associated with the reduced risk of cancer. This is believed to be the result of their antioxidant effect as well as their ability to stimulate the immune system and directly inhibit cell mutation and early cancer growth. Their immune system effects also make them useful as an "antimicrobial" against bacteria.
Fenugreek
This important antioxidant spice, commonly used in Middle Eastern and Indian cooking, contains saponins which, research has found help lower serum cholesterol and triglycerides while raising HDL levels. Numerous studies have also found the same compounds useful in managing healthy blood sugar levels.
Adaptogenic Antioxidants:
Siberian Ginseng, Astragalus and Schizandra
The medicinal herbs schizandra, Siberian ginseng and astragalus fall into a category of superior herbs that nourish and normalize numerous systems. In addition to free-radical scavenging, these invaluable botanicals offer a potent variety of other life-enhancing benefits. Although their specific actions vary, all three of these herbs provide substantial support to the immune system. Moreover, they all help the body balance the effects of stress primarily through strengthening the endocrine system and promoting healthy hormone levels. Additionally, schizandra offers valuable protection to our overworked, unsupported livers.
Beyond Antioxidants
We have known for a long time that certain processes optimize the benefits of botanicals and nutrients. For centuries different societies have cultured their food to enhance its nutritive value. In fact, many societies renowned for their overall vitality and longevity, have one thing in common; the abundant use of cultured foods such as yogurt, miso, tamari, tempeh, sauerkraut, and wine. Every food, whether milk, beans (soy), grains, cabbage or grapes, is made better through culturing. All by itself, Saccharomyces cerevisiae (SC, the nutritional yeast often used in culturing) is an amazingly rich source of protein and essential vitamins and minerals including vital phytonutrients such as immune-stimulating Beta-1,3/1,6-glucan, lipoic acid, GTF factors, glutathione and SOD.
When live cultures of SC are added to a food, nutrient or plant mixture, they begin to replicate and feast on the sugars in the food or plant material. As they do this, chemical bonds in the botanical or food are broken and nutrients are taken up by the yeast cells. The foods, nutrients and herbs are integrated into the SC cell and the whole mixture is transformed into a highly bioavailable, complex, whole superfood. Moreover, the process of breaking the bonds increases the digestibility of the botanical by "predigesting" the long-chain starches and some of the hard-to-digest proteins found in grains and milk. As a result, the food or plant's biologically active compounds are released. For example, the phytoestrogen genistin found in uncultured soy, such as tofu or soy milk, is biologically unavailable to the body. To be useful, it must be converted by the friendly bacteria in the intestines to its usable form, genistein. However, if soy is cultured, that conversion happens during the culturing process and the valuable phytoestrogen is then fully available to the body upon consumption. The same is also true of the health protective glucosinolates in broccoli and cabbage; friendly bacteria enhance their conversion to their biologically available form, isothiocyanates. Another wonderful example of this are the health benefits of red wine compared to those of grapes or grape juice. Research has clearly demonstrated that the antioxidant and cardiovascular benefits of red wine (grape juice cultured with Saccharomyces and allowed to age) are superior to those of grapes or grape juice. Scientists believe this is because structural changes occur in the flavonoids (the antioxidant components) during culturing with Saccharomyces. These structural changes make the flavonoids easier to absorb in the intestines. It is also interesting to note that red wine is high in catechins, one of the same active ingredients found in green tea. It is probably reasonable to surmise that culturing green tea would also enhance its beneficial effects.
Clearly, culturing nutrient-dense SC with other foods, nutrients and herbs greatly enhances the individual effects of both the SC and the nutrient or herb. The synergy created through culturing heightens the healing benefits of every active constituent and makes it possible to transcend or go beyond the individual nutrient contributions of the separate ingredients. The outcome is a form of nutrition and source of potent free-radical scavenging antioxidants that is easily digested and highly bioavailable in the body.
To avoid confusion, it is important to note that although it is common to see black tea described as green tea that has been "fermented", this is not technically accurate. Black tea is actually oxidized, not fermented or cultured.
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