antioxidant Archives - Longevity Wellness World Wide

In his critical book entitled “Why We Age-and Why We Don´t Have To”, a genetics professor at Harvard Medical School Dr. David Sinclair defines telomeres as a cap that protects the end of the chromosome from attrition, analogous to the aglet at the end of a shoelace or a burned end of a rope to stop it fraying.[1] It is well established that as we age, telomere length shortens. After telomeres shorten to a certain length, a cell stops dividing and becomes senescent. Consequently, telomere length is a key biomarker of ageing.

Indeed, according to Dr. Sinclair, the attrition of telomeres is one of the hallmarks of ageing and the diseases that arise as a result of it. Many research papers have pointed to lifestyle factors that can accelerate the pace at which telomeres shorten. This is good news: it means that by modifying specific aspects of lifestyles for the better, we can significantly alter the rate of telomere shortening and thus increase lifespan.

Many lifestyle factors are strongly associated with an increased pace at which telomeres shorten. One of these major factors is smoking. According to Shammas, the dose of cigarettes smoked is positively correlated with accelerated telomere shortening. The mechanism behind why smoking has this detrimental effect on telomeres is via an increase in oxidative stress. Another lifestyle factor associated with an increased rate of telomere shortening is obesity. Obesity accelerates the ageing process; indeed, the telomeres in obese women have been shown to be significantly shorter than those in lean women of the same age group.[2] Other factors which speed up the rate of telomere shortening include exposure to pollution and stress (associated with the continuous release of glucocorticoid hormones, like cortisol).

On the other hand and on a different note, several lifestyle factors seem to have protective effects on the rate of telomere shortening. For example, diet (including what, how much and when we eat) appears to have a major effect on our telomeres and therefore on our longevity and vitality. Dietary restriction in general increases lifespan and is associated with longer telomeres. Indeed, the so-called “longevity hot spots” are all places where there is a strong fasting behaviour, which triggers an increased expression of your longevity genes (i.e. increased expression of sirtuins and down-regulation of the mTOR pathway). Intake of antioxidants (e.g. vitamin C, vitamin E, beta-carotene) can prevent accelerated telomere attrition. Also, dietary intake of fibre is positively correlated with telomere length. Another major lifestyle factor which prevents telomere attrition is exercise. To put it simply, and as stated in Dr. Sinclair´s book, those who exercised more had longer telomeres.[3]

Overall, caloric restriction, exercise, ingestion of antioxidants and fibre all slow down the rate of telomere shortening. Contrastingly, smoking, obesity, exposure to pollution and stress accelerate telomere shortening and hence the ageing process.

[1] Lifespan: Why We Age – and Why We Don’t Have To. Book by David A. Sinclair PhD.

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370421/

Sesame seeds are tiny, flat oval shaped seeds with a nutty taste and a subtle crunch. They come in different colors, including white, yellow, black and brown. They are used in bagels, breads, cookies, salads, and snacks and are commonly incorporated in many Asian and Middle Eastern dishes. Sesame oil and tahini (sesame paste) are examples of other uses of sesame seed. They can be consumed raw, dried or roasted.

Sesame seeds are small but they hold incredible nutrition and healing power. They are packed with antioxidants and are rich in vitamins and minerals, such as copper, manganese, magnesium, phosphorus, iron, zinc, omega 6, calcium, selenium and vitamin B1, providing a wide range of health benefits:

Sesame seeds offer a great source of high quality protein as they are made of 20% protein;
Natural anti-inflammatory qualities help chronic diseases (e.g., rheumatoid arthritis);
The antioxidants in sesame seeds detoxify the skin, heal sunburn, combat premature aging, promote glowing skin and may help prevent skin cancer;
Its antibacterial, antifungal, and anti-inflammatory properties help treat hair and scalp infections, irritations and other issues like head lice, dandruff and hair loss;
The iron in the seeds help address fatigue and anemia;
Copper promotes nerve, bone and metabolic health;
The healthy fats in sesame seeds reduce cravings and stimulate fat-burning action;
Its fat contact also facilitate nutrient absorption in the body, like vitamin A, D and E;
Sesame seeds seem promising in anti-cancer effects;
Sesame oil helps improve blood pressure;
The fibre (lignans) in sesame seeds are known for their cholesterol lowering properties;
Ingredients in sesame seeds (magnesium, tryptophan and thiamin) help regulate nerve functioning and transmission, improving pain,mood and sleep;
Sesame seeds support good digestion, colon health and removal of waste.

Vitamin E represents a powerful antioxidant category that protects and repairs cells from oxidative stress. It is a fat-soluble vitamin that is critical for the function of the human body and, fortunately, it is easily found in many foods. Its antioxidant and anti-inflammatory benefits help promote health and treat disease, from inhibiting blood clot formation to enhancing immune response. Higher vitamin E intake has been associated with lower incidence of heart disease, cell protection against free radicals, and potential prevention of age-related macular degeneration and cognitive decline. It also balances hormones, promotes good circulation, repairs damaged skin, stimulates hair growth and helps alleviate fatigue.

Since vitamin E can be found in many foods it is not a commonly found deficiency in people. However, malabsorption caused by certain conditions (e.g., liver disease) may lead to low levels over time if not enough vitamin E is consumed, which can lead to impaired eyesight, infections, poor transmission of nerve impulses and loss of muscle coordination, among other things. Some nuts and cooking oils represent superior food sources of this nutrient and they can easily be included in any diet. No adverse effects have been found from consuming high amounts of vitamin E from food sources, but there are risks associated from excessive doses of supplements. Vitamin E supplements can also interact with several medications.

The following list provides vitamin E rich foods and their Percent Daily Value nutrient information for each serving:

Animal sources:

Abalone — 23% DV per serving
- 3 ounces: 3.4 mg (23% DV)
- 100 grams: 4.0 mg (27% DV)

Goose Meat — 16% DV per serving
- 1 cup: 2.4 mg (16% DV)
- 100 grams: 1.7 mg (12% DV)
Atlantic Salmon — 14% DV per serving
- Half a fillet: 2.0 mg (14% DV)
- 100 grams: 1.1 mg (8% DV)
Rainbow Trout — 13% DV per serving
- 1 fillet: 2.0 mg (13% DV)
- 100 grams: 2.8 mg (19% DV)
Snails — 9% DV per serving
- 1 ounce: 1.4 mg (9% DV)
- 100 grams: 5.0 mg (33% DV)
Crayfish — 8% DV per serving
- 3 ounces: 1.3 mg (8% DV)
- 100 grams: 1.5 mg (10% DV)
Octopus — 7% DV per serving
- 3 ounces: 1.0 mg (7% DV)
- 100 grams: 1.2 mg (8% DV)
Lobster — 6% DV per serving
- 3 ounces: 0.9 mg (6% DV)
- 100 grams: 1.0 mg (7% DV)
Cod (dried) — 5% DV per serving
- 1 ounce: 0.8 mg (5% DV)
- 100 grams: 2.8 mg (19% DV)

Seeds and Nuts:

Sunflower Seeds — 66% DV per serving
- 1 ounce: 10 mg (66% DV)
- 100 grams: 35 mg (234% DV)
Almonds — 48% DV per serving
- 1 ounce: 7.3 mg (48% DV)
- 100 grams: 26 mg (171% DV)
Hazelnuts — 28% DV per serving
- 1 ounce: 4.3 mg (28% DV)
- 100 grams: 15 mg (100% DV)
Pine Nuts — 18% DV per serving
- 1 ounce: 2.7 mg (18% DV)
- 100 grams: 9.3 mg (62% DV)
Peanuts — 16% DV per serving
- 1 ounce: 2.4 mg (16% DV)
- 100 grams: 8.3 mg (56% DV)
Brazil Nuts — 11% DV per serving
- 1 ounce: 1.6 mg (11% DV)
- 100 grams: 5.7 mg (38% DV)
Pistachios — 5% DV per serving
- 1 ounce: 0.8 mg (5% DV)
- 100 grams: 2.9 mg (19% DV)
Pumpkin Seeds — 4% DV per serving
- 1 ounce: 0.6 mg (4% DV)
- 100 grams: 2.2 mg (15% DV)
Pecans — 3% DV per serving
- 1 ounce: 0.4 mg (3% DV)
- 100 grams: 1.4 mg (9% DV)
Cashew Nuts — 2% DV per serving
- 1 ounce: 0.3 mg (2% DV)
- 100 grams: 0.9 mg (6% DV)

Fruits:

Avocado — 14% DV per serving
- Half a fruit: 2.1 mg (14% DV)
- 100 grams: 2.1 mg (14% DV)
Mango — 10% DV per serving
- Half a fruit: 1.5 mg (10% DV)
- 100 grams: 0.9 mg (6% DV)
Kiwifruit — 7% DV per serving
- 1 medium fruit: 1.0 mg (7% DV)
- 100 grams: 1.5 mg (10% DV)
Blackberries — 6% DV per serving
- Half a cup: 0.8 mg (6% DV)
- 100 grams: 1.2 mg (8% DV)
Black Currants — 4% DV per serving
- Half a cup: 0.6 mg (4% DV)
- 100 grams: 1.0 mg (7% DV)
Cranberries (dried) — 4% DV per serving
- 1 ounce: 0.6 mg (4% DV)
- 100 grams: 2.1 mg (14% DV)
Olives (pickled) — 3% DV per serving
- 5 pieces: 0.5 mg (3% DV)
- 100 grams: 3.8 mg (25% DV)
Apricots — 2% DV per serving
- 1 medium fruit: 0.3 mg (2% DV)
- 100 grams: 0.9 mg (6% DV)
Raspberries — 1% DV per serving
- 10 pieces: 0.2 mg (1% DV)
- 100 grams: 0.9 mg (6% DV)

Vegetables:

Red Sweet Pepper (raw) — 13% DV per serving
- 1 medium pepper: 1.9 mg (13% DV)
- 100 grams: 1.6 mg (11% DV)
Turnip Greens (raw) — 10% DV per serving
- 1 cup: 1.6 mg (10% DV)
- 100 grams: 2.9 mg (19% DV)
Beet Greens (cooked) — 9% DV per serving
- Half a cup: 1.3 mg (9% DV)
- 100 grams: 1.8 mg (12% DV)
Butternut Squash (cooked) — 9% DV per serving
- Half a cup: 1.3 mg (9% DV)
- 100 grams: 1.3 mg (9% DV)
Broccoli (cooked) — 8% DV per serving
- Half a cup: 1.1 mg (8% DV)
- 100 grams: 1.5 mg (10% DV)
Asparagus (cooked) — 6% DV per serving
- 4 spears: 0.9 mg (6% DV)
- 100 grams: 1.5 mg (10% DV)
Collards (raw) — 5% DV per serving
- 1 cup: 0.8 mg (5% DV)
- 100 grams: 2.3 mg (15% DV)
Spinach (raw) — 4% DV per serving
- 1 cup: 0.6 mg (4% DV)
- 100 grams: 2.0 mg (14% DV)

Cooking Oils:

Wheat Germ Oil — 135% DV per serving
- 1 tablespoon: 20 mg (135% DV)
- 100 grams: 149 mg (996% DV)
Hazelnut Oil — 43% DV per serving
- 1 tablespoon: 6.4 mg (43% DV)
- 100 grams: 47 mg (315% DV)
Sunflower Oil — 37% DV per serving
- 1 tablespoon: 5.6 mg (37% DV)
- 100 grams: 41 mg (274% DV)
Almond Oil — 36% DV per serving
- 1 tablespoon: 5.3 mg (36% DV)
- 100 grams: 39 mg (261% DV)
Cottonseed Oil — 32% DV per serving
- 1 tablespoon: 4.8 mg (32% DV)
- 100 grams: 35 mg (235% DV)
Safflower Oil — 31% DV per serving
- 1 tablespoon: 4.6 mg (31% DV)
- 100 grams: 34 mg (227% DV)
Rice Bran Oil — 29% DV per serving
- 1 tablespoon: 4.4 mg (29% DV)
- 100 grams: 32 mg (215% DV)
Grapeseed Oil — 26% DV per serving
- 1 tablespoon: 3.9 mg (26% DV)
- 100 grams: 29 mg (192% DV)
Palm Oil — 14% DV per serving
- 1 tablespoon: 2.2 mg (14% DV)
- 100 grams: 16 mg (106% DV)