Antioxidants For Men
Posted by Kelsey Shaw
Men! Let’s have a real conversation about your diet. This should not induce stress, and if it does… Then good! This means you know you can do better! Let’s talk about antioxidants in relation to your diet.
What Exactly Are Antioxidants?
We hear this buzz word used constantly, but do we actually understand the science of it?
An antioxidant is a molecule that inhibits the oxidation of other molecules. Oxidation is a chemical reaction that can produce free radicals, which leads to chain reactions that damage cells. In short, antioxidants prevent cellular damage.
When our bodies can’t keep up with the number of free radicals that are accumulating, it enters a state of oxidative stress. Over time, this can cause a lot of harm and eventually lead to things like cancer, heart disease, cataracts and even autoimmune disorders.(1) Some Factors that can contribute to oxidation include, stress, smoking, alcohol, pollution and poor diet.
What Can We Do To Combat Oxidative Stress?
Well for starters we can eat more antioxidant foods that will kick butt against free radicals. They say to eat the rainbow, because the phytochemicals that are responsible for the pigmentation in colourful plants are also highly antioxidant. Some examples of foods high in antioxidants include: (2)
- Green Tea
- Dark Chocolate
- Goji Berries
The Tomato & Its Super-Antioxidant Powers
I love Italian Cuisine and want to touch more on tomatoes. They are versatile, they have amazing flavour and they have the potential to help prevent cancer.
Tomatoes are part of the carotenoid family and contain lycopene, which is what gives the tomato its red pigmentation. Research shows that this colour molecule is what also gives the tomato its cancer fighting properties.
Tomatoes are specifically beneficial for addressing prostate cancer (3) and recent reviews correlate 9-21mg/day of lycopene to a 9% increase in prostate cancer prevention.(5) Another recent study links high levels of beta carotene in tomatoes with tumor supressing effects in prostate cancer.(4)
What more incentive to include these juicy red balls of joy into your life?
It’s empowering to think that we can have a direct affect on our bodies and boost our bodies’ abilities to fight diseases like cancer. Although more and more research is always needed, it’s definitely exciting that current studies are finding positive results with this red fruit. Tomatoes are very accessible and easy to incorporate into salads and sauces.
Empower Yourself with Colourful Veggies
The take home here is that we want to include antioxidant rich foods. I have outlined the tomato, but variety is the spice of life to your health. Remember to eat the rainbow, as all colourful vegetables are highly antioxidant.
November is Men’s health awareness month. The more we continue to talk about cancer, diabetes, infertility, depression and other common men’s health diseases, the more awareness we bring to these issues and the more we can advocate for their prevention.
We can positively lower our risk of disease through increasing our intake of antioxidant foods. So eat your tomats and talk to your peeps. Keep eating all those healthy colourful antioxidants!
Join us for our Mindful Eating for Men Cooking Class on Dec 1st with Chef Blair Lebsack from RGE RD. All proceeds go to Movember!
Check out our Events Page for more info or Call to Register today.
- Pham-Huy LA1, He H, Pham-Huy C, 2008 Jun;4(2):89-96, Int J Biomed Sci. Free Radicals, antioxidants in disease and health. https://www.ncbi.nlm.nih.gov/pubmed/23675073
- Monica H Carlsen, et al. 2010; 9: 3. Published online 2010 Jan 22. doi: 10.1186/1475-2891-9-3.The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/
- Graff RE et al. 2016 Mar;103(3):851-60. doi: 10.3945/ajcn.115.118703. Epub 2016 Jan 27.Dietary lycopene intake and risk of prostate cancer defined by ERG protein expression. https://www.ncbi.nlm.nih.gov/pubmed/26817504
- Gong X1 et al. 2016 Oct;14(10):966-975. Epub 2016 Jul 12.Mitochondrial β-Carotene 9′,10′ Oxygenase Modulates Prostate Cancer Growth via NF-κB Inhibition: A Lycopene-Independent Function. https://www.ncbi.nlm.nih.gov/pubmed/27406826
- Chen P, et al. 2015, Medicine Baltimore. Lycopene and risk of Prostate Cancer: A Systemic Review and Meta- Analysis. https://www.ncbi.nlm.nih.gov/pubmed/26287411