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Free radicals vs. antioxidants
You’ve probably heard a lot about free radicals and antioxidants. But what are they? And what do they do? It boils down to this...
Free radicals are basically molecules in your body. Your body naturally produces free radicals during normal cellular processes.
But that’s not the only way free radicals are produced. Excess pollution, overexposure to UV rays and exposure to cigarette smoke can also cause free radicals to be formed.
These free radicals attack other molecules in the body, potentially leading to cell damage and triggering more free radicals to form, which in turn can lead to more cell damage. Free radicals have been associated with:
- Increased risk of heart disease and stroke
- Cell DNA damage, which has been linked to cancer
- Impaired immune system function
How do antioxidants fit in?
In order to combat the effects of free radicals, the body’s own cells make antioxidants. These antioxidants work against free radicals to help delay or prevent the free radical damage to the cells and tissues. The diet can also provide several compounds that have been shown to have this antioxidant function.
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When it comes to antioxidant levels, all of these are equal:
2 cups of tea
1 glass of red wine
7 glasses of orange juice
20 glasses of apple juice
Source: The Polyphenolic Content of Fruit and Vegetables and Their Antioxidant Activities: What Does a Serving Contain? Paganga et al. Free Radical Research, Volume 30, February 1999.
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A bit about flavonoids
There are two basic categories of antioxidants: Those which are produced by your body and those which are supplied by your diet.
All black teas and green teas, as well as many fruits and vegetables, contain a group of phytochemicals or plant compounds called flavonoids. There is a lot of recent research on the antioxidant function of these compounds. Flavonoids can contribute to the healthful properties of fruits and vegetables and black and green teas.
Recent research is also looking into the antioxidant function of flavonoids in tea compared to fruits and vegetables.
To follow a healthy diet, remember to eat a variety of foods from all of the food groups including 5–10 servings of fruits and vegetables a day. And consider adding a cup of tea or two to your everyday diet to help top up your flavonoid intake in an overall healthy eating pattern.
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| Apple, raw with skin | 8.14 mg |
| Chocolate bar, dark | 53.49 mg |
| Pears, raw with skin | 4.15 mg |
| Peppermint, fresh | 60.48 mg |
| Raspberries, fresh | 47.6 mg |
| Spinach, raw | 5.99 mg |
| Tea, black (brewed) | 117.65 mg |
| Tea, green (brewed) | 138.83 mg |
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For more information, or to see the complete list of foods, visit the USDA Nutrient Data Library site.
Growing body of evidence
The proceedings of The Third International Scientific Symposium on Tea and Human Health: Role of Flavonoids in the Diet provides the latest scientific update from key researchers from Europe and the United States on their clinical and epidemiological studies in the areas of cardiovascular health and cancer. The ongoing scientific exploration of tea flavonoids and drinking tea has led to a growing body of research on tea as an important contributor to a healthy diet and the scientific community continues to explore this exciting topic.
Since tea is the second most consumed beverage in the world, tea's contribution to a healthy diet could have important implications on human health. To this end, researchers plan to probe deeper into the various mechanisms by which tea flavonoids function in the body, including their antioxidant function, and their implications. Clinical trials now underway and those planned for the future will provide further important information about the role of tea in our health.
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