The Scoop on Antioxidants

You may have heard about the health benefits of antioxidants, but do you know what antioxidants are, and how they work? Antioxidants are substances that, among other things, help protect your cells against the effects of free radicals. The benefits and role of antioxidants are still not crystal-clear. Scientists still have many questions about antioxidants' effectiveness in preventing disease, and their potential harm.

Free Radicals: The Good, the Bad and the Ugly
Free radicals are unstable molecules that change the molecular balance of cells in your body. It's normal for your body to produce some free radicals through metabolism. Your immune system also produces some free radicals to fight bacteria and viruses. Exposure to pollution and other environmental or physiological factors can increase free radicals in your body. A build-up of too many free radicals causes cell damage.

Antioxidants to the Rescue
Antioxidants help neutralize free radicals and slow down or prevent cell damage. Antioxidant substances include beta-carotene, lycopene, selenium, and vitamins C and E. Antioxidants are found in many fruits, vegetables, whole grains, nuts and fish.

Too Much of a Good Thing?
While antioxidants do play a role in maintaining cellular health, taking antioxidant supplements may not be beneficial. Recent research suggests that some antioxidant supplements may actually do more harm than good. (See summary of the Journal of the American Medical Associaton (JAMA) published findings.) Always talk to your doctor or a registered dietitian (RD) about your specific nutritional needs and what is best for you.

Eat Your Fruits and Vegetables
Experts generally agree that food sources are still the best way to supply your body with the antioxidants it needs. A healthy diet should include three to five servings of vegetables and two to three servings of fruits each day.

Learn More:
Tips to Help You Eat Fruits
Tips to Help You Eat Vegetables
Antioxidants: MedlinePlus
Nutrition for Life

Gluten Intolerance & Celiac Disease

What do pizza, pasta, bread and cookies have in common? They are typically made with gluten-rich grains—which spell trouble for a growing number of people with gluten sensitivities.

Gluten is the sticky protein found in wheat, barley, rye, oats, and less common grains such as kamut, spelt and triticale. Wheat has the highest gluten content. Gluten may also be in other products like medicines, vitamins, food thickeners, and even the glue on stamps and envelopes.

For people with celiac disease, a severe form of gluten intolerance, it only takes a small amount of gluten to set off a reaction that damages the small intestine.

Some common symptoms of gluten intolerance or celiac disease include bloating or gas, diarrhea, fatigue, itchy skin rash (dermatitis herpetiformis), tingling in the mouth, pale mouth sores, joint pain, poor weight gain, delayed growth in children, thin bones, infertility, headaches, depression, irritability, and discolored teeth.

Unfortunately, these symptoms are similar to those of many other chronic illnesses. The symptoms also vary from person to person. Some may experience one or a few from a young age, while others may not have symptoms at all until much later on in life. This makes diagnosing gluten intolerance and celiac disease challenging, and may require a multi-step process that includes:
• A thorough examination by a primary care provider.
• Blood tests (although these are not always conclusive).
• Further examination by a gastroenterologist and tests which may include an endoscopy and biopsy of the small intestine.
• Following a strict gluten-free diet to assess symptom relief, with guidance from a registered dietitian (RD).

Learn More:
Dean Gastroenterology
Dean Nutrition Services
Dean & St. Mary's Digestive Health Center
Celiac Sprue Association
National Foundation for Celiac Awareness
Gluten-Free Diet Guide For Families (PDF)

Antioxidants, Gluten-Free, and More!

Get Recipes:
Avocado Tomato "Cowboy Caviar" Dip
Tomato & White Bean Soup
Carrot-Ginger Salad with Cranberries
Fall Festival Spinach & Fruit Salad
Pumpkin & Chicken Risotto

Our recipes this month offer many ways to eat your fruits and vegetables and get a boost of natural antioxidants. For example:
• Tomatoes are an excellent source of lycopene.
• Avocados are rich in the antioxidant glutathione.
• Carrots, cantaloupe and pumpkin are excellent sources of beta-carotene.

The added bonus is that these recipes are also gluten-free for those who do live with gluten sensitivities and celiac disease. Enjoy!

Contributed by Dean Dietitian Kim Petershack