Winning against free radicals: antioxidants have your back—and your brain and your heart and your liver

A war is being waged inside your body, and only good nutrition and a healthy lifestyle can bring the reinforcements.

The bad guys are called free radicals--highly reactive chemicals that damage tissues and DNA by pilfering electrons in a relentless quest to enhance their own stability. The good guys, referred to as antioxidants, are chemical structures that either prevent or halt interior damage, often by "donating" electrons to free radicals.

Free radicals are most commonly produced as a by-product of your body's processing of plain old oxygen. Unless you can find a way to stop breathing (which we don't advise), a certain amount of "oxidative stress" is inevitable. Other sources of free radicals include the residual effects of your body's interaction with herbicides and pesticides, alcohol, air pollutants such as cigarette smoke, ultraviolet light, and stress.

Over time, free-radical accumulation can bear major health problems. "There is evidence that free radicals are a predominant factor in the etiology of a wide range of diseases and conditions such as cancer, diabetes, atherosclerosis, Alzheimer's disease and rheumatoid arthritis," says Li Li Ji, Ph.D., an expert on free radicals and antioxidants who teaches at the University of Wisconsin in Madison. Many scientists believe even aging itself is primarily an effect of free-radical damage.

Some antioxidants are enzymes produced by the body, while others are nutrients that come from the diet. "Each antioxidant is specialized in one job," says Ii. "They're good at one thing." Fortunately, you can call upon literally dozens of different antioxidants to neutralize, or at least diminish, the potency of these chemical upstarts. Here's how to shore up your defenses and protect the areas where you may be weakest.

BRAIN

Derived from the leaves of the world's oldest known tree species, ginkgo biloba has antioxidant properties that are believed to combat oxidative stress in the brain and the conditions associated with it, such as Alzheimer's disease. While you can't get ginkgo from food--it must be supplemented--some foods can protect your brain. A study published in the Journal of American Medical Association showed that foods rich in vitamin E, such as walnuts and almonds, help prevent Alzheimer's.

Recommended intake: 120 milligrams of ginkgo biloba per day appears to be safe and effective.

EYES

Lutein belongs to the carotenoid class of plant nutrients known as phytochemicals. Broccoli, oranges and green, leafy vegetables such as spinach and collard greens are rich in lutein, which is also the antioxidant found in the highest concentration in the eyes. There's a strong correlation between optic lutein deficiency and age-related macular degeneration.

Recommended intake: Eating a balance of five fruits and vegetables a day will provide you with plenty of lutein. If you think you need some extra lutein, find an antioxidant combination that includes at least five milligrams.

HEART

Coenzyme [Q.sub.10] is produced within the body and helps turn food into energy. It exists in every cell, but is most concentrated in the heart, which it protects from free radicals. Co[Q.sub.10] has been shown to lower blood pressure and lessen the risk of heart disease, so taking a Co[Q.sub.10] supplement is not a bad idea for those with high blood pressure or other cardiovascular red flags, but ask your doctor first. Your body's natural production of Co[Q.sub.10] is boosted when exposed to B vitamins, especially [B.sub.6]. To keep up your B levels, make sure you get plenty of whole-wheat products while avoiding heavily processed carbs.

Recommended intake: Most commercial supplements recommend doses of 30 to 90 milligrams daily.

MUSCLES

Some of the muscle soreness you feel after a hard workout is due to free-radical damage, a by-product of the inflammation you suffer after lifting weights. Several studies have shown that vitamin E helps reduce exercise-induced free-radical damage to muscle cells. Good sources include vegetable oils, nuts, dark-green vegetables, and whole grains.

Recommended intake: A common dose of vitamin E is 400 IU a day, but if you work out intensely you'll probably get more benefit from 800 IU. The upper limit of safety is thought to be 3,200 IU a day.

LUNGS

The primary antioxidant for your lungs is vitamin C. People who consume higher levels of vitamin C, abundant in citrus fruits and many vegetables, have a lower risk of pulmonary disease.

Recommended intake: At least 90 milligrams a day and up to 2,000 per day. One eight-ounce glass of fresh orange juice: 24 mg of vitamin C.

LIVER

The compound silymarin, marketed as milk thistle extract, appears to defend the liver, the body's main detoxifying organ, against free radicals and associated diseases such as cirrhosis. A silymarin supplement, in pill form, is a good idea for anyone whose diet is high in toxins--such as alcohol, hormones (from beef and chicken consumption) and preservatives--as well as for those diagnosed with conditions such as "fatty" liver and hepatitis.