Antioxidants Help Protect the Brain, but Should Be Consumed in Moderation Only
They include vitamins C and E and carotenoids, a type of plant chemical that gives fruits and vegetables their bright colors and provides the body myriad health benefits.
Antioxidants help prevent cell damage caused by free radicals oxygen-containing molecules with an uneven number of electrons. Having an unpaired electron allows free radicals to react with other molecules in a process called oxidation. But antioxidants, for all the positive media attention they receive, aren’t nutrients you should consume too freely. As with everything good for you, antioxidant intake should be done with moderation, says Uma Naidoo, MD, director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital.
She explains that oxidation isn’t all bad, and neither are free radicals, which are part of a group of particles known as reactive oxygen species (ROS). At low or moderate levels, ROS play important roles in the healthy functioning of your cells. “However, at higher concentrations, ROS can damage brain cells, too,” Dr. Naidoo says, adding that when there are too many ROS in the body, the result is a state called oxidative stress.
“It can cause brain damage or even cell loss,” she says. “When our bodies are exposed to too much oxidative stress through cigarette smoke, ozone exposure, ionizing radiation, disease states, or heavy metal ions such as iron, mercury, lead or copper, we may need help from antioxidants. Therefore foods rich in antioxidants can be very helpful to us.”
Studies show, for example, that the antioxidants vitamin E, turmeric and saffron may confer some protection against Alzheimer’s disease. Research also suggests that greater consumption of carotenoids may help with cognition in older adults and that healthy vitamin E levels are associated with higher scores on tests of verbal memory and better language and verbal fluency performance.
Too Much of a Good Thing?
So if antioxidants are the first line of defense against rampaging free radicals, why should we limit them inÊour diet?
It turns out that these super-helpful nutrients can actually cause the same kind of damage as free radicals if you have too many of them. “Under certain conditions antioxidants behave like the opposites of themselvesÑthey become pro-oxidants,” Dr. Naidoo says. “β-carotene and vitamin C are notorious for these effects. In fact, two studies of highly dosed β-carotene supplementation found that β-carotene supplementation increased cancer risk.” High doses of β-carotene are linked to a higher risk of lung cancer, inÊparticular.
In the brain, ROS can cause blood vessel and tissue damage leading to cells being deprived of oxygen. “This can damage those cells,” Dr. Naidoo says. “But if antioxidants turn into pro-oxidants, this can make this situation worse.”
Finding a Balance
So how do you make sure you don’t overdo your antioxidant intake? The key may be in simply eating a diet rich in high-antioxidant foods, but being wary of getting your antioxidants in supplement form.
The following is a list of common foods that contain antioxidants:
- β-carotene: Carrots, sweet potatoes, squash, kale, apricots
- Vitamin C: Broccoli, Brussels sprouts, tomatoes, oranges, lemons
- Vitamin E: Spinach, avocado, almonds, broccoli, sunflower seeds, Atlantic salmon
If you’re interested in seeing if more antioxidants have an effect on your thinking or memory, Dr. Naidoo suggests trying antioxidant-rich foods and be on the lookout for cognitive changes. “Ask yourself, ‘Do I feel clear after eating cold blueberries?’ or ‘Do I feel more intellectually stimulated after eating carrots or broccoli?’ and then reflect on data like this to support or refute your findings,” she says. Try keeping a food diary to track what you eat and what changes you notice, if any.
“In general, I am a personal fan of antioxidants,” Dr. Naidoo says. “But I don’t use this randomly with my patients. If someone has a history of colon cancer or lung cancer, I will be more alert about β-carotene and vitamin E. If they have restricted financial means, I won’t recommend saffron, which is relatively expensive.”
A well-balanced, plant-based diet is likely to provide you all the antioxidants and other nutrients you need for good health, but specific health issues may mean that you need to avoid certain foods. If you have questions about your nutritional needs and any health concerns that may affect your diet or whether you should take supplements, talk with your doctor.
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