Dr. Conway McLean, Journal columnist

The food we eat, our diet, is taking a prominent role in health and wellness of late. Although modern medicine has much to learn about the consequences and benefits of nutrition, we at least know it’s important. Many headlines on the subject of healthy nutrition are related in some way to antioxidants, those magical mysterious elements. Naturally, it’s a complex topic. Antioxidants are a general term for any compound that can counteract unstable molecules in the body, often referred to as free radicals.

Antioxidants are essential to the functioning of the immune system, which plays an integral role in fighting off sickness and infection. A critical job of this essential component of the human body is to attack invading infectious agents, acting as the human body’s defense system. In addition, the immune system identifies and removes toxins, a vital task. It is a complex system, but a critically important part of your body that’s constantly working to keep you in optimum health.

Those free radicals just mentioned are a strange assortment, a group of substances with many benefits and dangers. And a really hot topic in medicine. These are substances generated by many natural processes in the human body, from muscle action to killing invading bacteria. But (as is so often the case in nature), too much of anything is a bad thing, and too many free radicals are dangerous and unhealthy

Most natural processes in the body produce waste as a by-product, and many of them are free radicals. These substances are highly reactive and, if not neutralized, they can cause damage and inflammation. Free radicals have been implicated in cancer, heart disease, stroke, and other diseases of aging. And yet, they are a crucial part of the immune system, circulating through our blood vessels, employed to attack foreign invaders when encountered.

Antioxidants inhibit oxidation, a chemical reaction found throughout nature, and implicated in many medical conditions. Oxidation can produce free radicals that may damage the cells of organisms, humans included. Antioxidants, like vitamin C, are able to inhibit these reactions and remove potentially damaging oxidizing agents in a living organism.

As you probably know, antioxidants are found in many foods. Certain vitamins are well known for having antioxidant properties. These include vitamins A and E, as well as the just mentioned C. Also, the minerals copper, zinc and selenium have demonstrated antioxidant properties. These substances, in some form, are used in many foods to retard spoilage and prolong shelf life. 

The ability of antioxidants to destroy free radicals protects the structural integrity of cells and tissues. Supplementation, the regular consumption of vitamins and minerals, typically in pill form, has been demonstrated to improve certain immune responses. Specifically, vitamins C, E, and A increased tumor immunity in the elderly. Supplementation with the antioxidant vitamins also protected immune responses in individuals exposed to certain environmental sources of free radicals.

A healthy diet includes a variety of natural foodstuffs providing important antioxidants. As mentioned, the best researched are vitamin C, E and beta-carotene. You’ll find them in colorful fruits and vegetables, especially those with purple, blue, red, orange, and yellow hues. The carotenoids as a class are particularly beneficial antioxidants and are plentiful in apricots, asparagus, broccoli, carrots, green peppers, pumpkin, spinach, sweet potato, and tomatoes. Good sources of vitamin E include broccoli, avocado, mangoes, nuts, red peppers, spinach, and sunflower seeds.

Research reveals those who eat antioxidant-rich foods obtain important health benefits, more so than supplements. This is due to the tremendous variety of antioxidant substances which foods contain. A vitamin supplement may contain a single type of antioxidant or even several, while foods contain thousands. And we don’t know which of these substances provides specific benefits.

Studies on the long term consequences of diet are rare due to the challenges inherent in performing them. Perhaps one day we will better understand the health and medicinal aspect of the foods we eat. The term “targeted nutrition” has been applied to the idea that we can treat some imbalance in health with specific nutritional changes, possibly allowing us to prevent or minimize certain diseases.

There has been progress in elucidating the potential benefit of dietary antioxidants in the treatment of chronic diseases. We do know that what we eat provides the fuel and building blocks for our bodies. Think carefully about what you put into your mouth.Vegetables should be the foundation of your diet. Look for colorful one’s like the examples provided earlier. A poor diet leads to obesity and many chronic diseases traced to lifestyle. Eat smart and obtain the benefits of a stronger immune system and better health.

Editor’s note: Dr. Conway McLean is a physician practicing foot and ankle medicine in the Upper Peninsula, with a move of his Marquette office to the downtown area. McLean has lectured internationally on wound care and surgery, being double board certified in surgery, and also in wound care. He has a sub-specialty in foot-ankle orthotics. Dr. McLean welcomes questions or comments at drcmclean@outlook.com.