Boost Immune Health with Antioxidants - Lake Country Medical Group

By Grace Greenwald, RN for Lake Country Medical Concierge

There’s no denying that “Sick Season” is around the corner and no debate that antioxidants are good for Immune (and overall) Health. In addition to receiving your vaccinations to help prevent the spread or modulating the symptoms of Covid-19, Influenza, and Pneumonia, consider boosting your intake of antioxidants! Antioxidants have gained increasing attention since the 1990’s because of their powerful benefits to counteract oxidative stress within the body. In turn, this optimizes health and prevents sickness and disease. Antioxidant supplements and antioxidant-rich foods continue to be simple ways to add a powerful line of defense to the body, as they come in easy to consume forms such as matcha/green tea drinks, acai bowls, golden milk, or just good ol’ fashioned fresh fruits and vegetables. Supplements and injectable forms also exist for those who wish to elevate their health with a dietary boost or IV Hydration Therapy. Topical antioxidants also offer skin benefits to promote healthy cell regeneration and fight hyperpigmentation from sun damage, resulting in glowing, healthy skin. Antioxidants are here to stay, not only because they’re found in delicious foods, but they also play a vital role in health by protecting the body as a whole against oxidative stress.

What is oxidative stress?

Everyone’s heard of oxidative stress, but what exactly does that refer to? Oxidative stress occurs from damage caused by free radicals. Free radicals are unstable molecules that have lost an electron from either normal body processes like metabolism, reactions due to exercise, or from external sources like cigarette smoke, pollutants, or radiation. Simply put, electrons don’t like to be alone, they like to be in pairs! Unstable free radicals steal an electron from other healthy molecules, turning that molecule into another free radical and, if excessive, wreak havoc in the body and its defense system.

Immune cells are particularly vulnerable to oxidative stress because of the type of fat (polyunsaturated) that they have in their membrane. High amounts of oxidative stress over time can be especially detrimental to the immune system.

What are antioxidants?

Antioxidants are the heroes that can break this cycle. “Antioxidants” refer to a whole class of molecules (including certain vitamins, minerals, compounds found in plants, and some compounds formed in the body) that share the same goal of protecting the body and the immune system against oxidative stress. A variety of sources contain different antioxidants, and each antioxidant has its own unique way of supporting that goal.

6 Antioxidants for Oxidative Stress Protection + Immune Health

Vitamin C

Vitamin C is a powerful antioxidant that also contributes to immunity. It works by readily giving up one of its electrons to free radicals, thereby protecting important molecules like proteins, fats, and carbohydrates from damage. Vitamin C is a water-soluble vitamin, which means storage in the body is limited, and consistent intake of this nutrient is vital. Research shows that not getting enough Vitamin C can impact immunity by weakening the body’s defense system. Vitamin C is found in many fruits and vegetables, including strawberries, bell peppers, citrus, kiwi, and broccoli. The benefits of Vitamin C’s antioxidant capabilities are more than just internal. Benefits are also seen when a concentrated source of this antioxidant is applied to the skin. For example, topical Vitamin C serums are often recommended by dermatologists and estheticians to help protect the skin and address hyperpigmentation.

Epigallocatechin 3-gallate (EGCG)

Green tea is easily, and unofficially, considered one of the world’s healthiest foods, and the presence of EGCG is one reason for this drink’s reputation. EGCG is the most abundant, potent, and researched polyphenolic antioxidant found in green tea leaves. It has been shown to protect against damage caused by free radicals. Drinking green tea is a great way to reap the benefits of EGCG and other nutrients found in tea leaves, or it’s also available as an extract in nutritional supplements. If you choose to drink green tea, it’s important to remember that water preparation matters. Using hot water to steep green tea not only preserves, but it also encourages more antioxidant activity compared to using cold water, as hot water may be better at extracting polyphenols from the leaves. If you steep before you sleep, look for decaffeinated green tea!

Glutathione

Glutathione is a powerful antioxidant that the body makes internally from three amino acids (AKA building blocks of protein): Cysteine, Glutamate, and Glycine. Not only does this antioxidant protect the body against oxidative stress, it also supports healthy liver detoxification processes, and is a powerful topical agent used to diminish sun damage. Glutathione levels naturally decrease with age, and lower Glutathione levels in the body are associated with poorer overall health. Since it takes all three of those amino acids to form Glutathione, ensuring that the body has adequate levels of all three is vital. Cysteine is the difficult one. It’s considered the “rate-limiting” step in this equation, since it’s usually the one in short supply, and Glutathione can’t be formed without it. Cysteine contains sulfur, so foods like unprocessed meat, garlic, and asparagus are great choices to support Cysteine levels. Like Cysteine, the compound N-acetylcysteine (found in supplements and often labeled NAC) can also be used to support the body’s Glutathione levels. Glutathione is considered “The Fountain of Youth” among holistic medicine specialists because it acts like a Swiffer in the entire body, donating electrons to stabilize free radicals, and eliminating them completely in one big systemic sweep! Glutathione and NAC are available via intramuscular or IV injection which are optimal as Glutathione supplements tend to be destabilized by the gut when consumed orally.

Curcumin

Curcumin is the yellow pigment and considered the active ingredient in the spice turmeric. In the culinary world, turmeric is best known for playing the leading role in curries as well as in golden milk. Studies show that curcumin has been shown to improve markers of oxidative stress, act as a free radical scavenger, and assist with other antioxidant processes in the body. Curcumin isn’t very bioavailable, so your body isn’t able to fully capture the benefits when consumed on its own or just as turmeric. By adding other spices or herbs like black pepper or fenugreek one can significantly increase their body’s ability to utilize Curcumin.

Vitamin E

Vitamin E is a fat-soluble vitamin, meaning it’s best absorbed with fat. It acts as an antioxidant by stopping the production of free radicals from forming when fat is oxidized, or burned. Vitamin E is found in nuts and seeds (almonds, sunflower seeds, and hazelnuts) as well as green leafy vegetables. Vitamin E also plays a role in heart, eye, skin, and cognitive health.

Quercetin

Quercetin is one of the most well-studied flavonoids, or plant compounds, typically found in onions, kale, broccoli, apples, and tea. Quercetin acts as a free radical-scavenging antioxidant, helps inhibit oxidative stress, and supports a healthy immune response.

What’s the bottom line?

Antioxidants are a crucial part to any healthy diet. They help protect the body from damage caused by oxidative stress and support immune function. There are many more antioxidants that are beneficial to health than those listed here. The best way to ensure that you’re getting enough antioxidants from your diet and supporting the antioxidants the body makes on its own is to consume a diet high in plants like fruits, vegetables, nuts, seeds, and legumes. If you are interested in your blood levels of certain antioxidants being tested via Quest Lab, supplementation with Metagenics, IV Hydration Therapy, or a skin consultation with our Aesthetic Nurse, discuss with your provider at your next visit!