ANTIOXIDANTS TUTORIAL, PART 3: Sources and dietary intakes

Antioxidants can be vitamins, minerals, enzymes, or plant-derived nutrients called phytonutrients. The major vitamin antioxidants are vitamin C, vitamin E and beta-carotene, while selenium is the major mineral antioxidant. Unfortunately, many researchers and nutritionists discuss and report on these as if they are the only sources of antioxidants. However, a thorough examination of antioxidants and their importance to human health must include a much larger list of compounds potentially present in a healthy, varied diet. The following list is an example of the wide variety of phytonutrient antioxidants present in a healthy diet:

Phytochemical /Food source
Allyl Sulfides: Onions, garlic, leeks, chives
Carotenoids (e.g. lycopene, lutein, zeaxanthin): Tomatoes, carrots, watermelon, kale, spinach
Curcumin: Turmeric
Flavonoids (e.g. anthocyanadins, resveratrol, quercitin,): Grapes, blueberries, strawberries,
cherries, apples, grapefruit, cranberries, raspberries, blackberries

Glutathione: Green leafy vegetables
Indoles: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy
Isoflavones: Legumes (peas, soybeans)

Isothiocyanates (e.g. sulforaphane): Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy
Lignans: Seeds (flax seeds, sunflower seeds)
Monoterpenes: Citrus fruit peels, cherries, nuts
Phytic Acid: Whole grains, legumes
Phenols, polyphenols, phenolic compounds (e.g. ellagic acid, ferrulic acid, tannins): Grapes, blueberries, strawberries, cherries, grapefruit, cranberries, raspberries, blackberries, tea
Saponins: Beans, legumes

The recommendation from the National Cancer Institute, the U.S.D.A., and nutrition experts is to eat a minimum of 5-13 servings of fruits and vegetables per day depending on your individual caloric needs. Based on these recommendations, a typical varied diet would provide approximately 200-600 mg of vitamin C and 10-20 mg (16,000-32,000 IU) of carotenoids. Additionally, polyphenols " the most abundant antioxidant in the diet " could have a daily dietary intake as high as 1 gram/day in a mixed, varied diet of fruits, vegetables, grains, and beverages. Possible intakes of other phytonutrient antioxidants could include:
Anthocyandins:1,500 mg in two oz. of black grapes
Proanthocyanidins: 100-300 mg/day from red wine
Catechins: 50 mg/day from tea (one cup brewed green tea " 240-320 mg catechins), chocolate, apples, pears, grapes, red wine
Isoflavones: 50 mg/day from soy foods
Chlorogenic acid: as high as 800 mg/day in coffee drinkers.Although it may seem reasonable that a consistently healthy and varied diet could provide high doses of antioxidants, the average American gets a total of just three servings of fruits and vegetables each day. As previously mentioned, dietary guidelines call for five to thirteen servings. For a person who needs 2,000 calories a day, this translates into a recommendation of nine servings, or 4½ cups of fruits and vegetables each day.


The 2001-2002 NHANES survey of dietary intakes shows that 93% of Americans fail to get even the Estimated Average Requirement (EAR) for vitamin E, let alone the RDA. More than half of adults fail to get even the average requirement for vitamin A. About one-third of non-smokers and two-thirds of smokers fall short on minimum vitamin C requirements. Obviously, since the average intake of 3 servings or less of fruits and vegetables fails to provide minimum levels of even basic vitamins, intakes of numerous other antioxidants are sure to be well under optimal and beneficial levels. It is well-established that a good multivitamin can fill gaps in vitamin and mineral requirements unmet by a poor diet, but broad-spectrum supplemental availability of antioxidants has lagged. Although there is much to be learned about the individual characteristics of the hundreds of potential dietary antioxidants, it seems reasonable that providing supplements of various antioxidant classes may also fill nutritional gaps and provide health benefits potentially missing from the typical western diet.

USANA’s BiOmega™ Fish Oil Supplement Approved by ConsumerLab.com

SALT LAKE CITY—(BUSINESS WIRE)—June 18, 2008—June 17, 2008—USANA Health Sciences, Inc.
(NASDAQ: USNA), today announced that its BiOmega™ fish oil supplement was evaluated and approved byConsumerLab.com, LLC. A leading provider of independent product test results and information, ConsumerLab.com helps consumers and healthcare professionals evaluate health and wellness products.
ConsumerLab.com reviewed BiOmega as part of a larger evaluation of dietary supplements sold in the United States that claim to contain omega-3 fatty acids (EPA and DHA). Products were tested for their omega-3 levels; mercury, lead and PCB contamination; and signs of decomposition. BiOmega received an approved rating in all three testing categories. The review can be found on the company’s Web site at www.consumerlab.com.President Dave Wentz commented on Mr. Fuller’s win saying, “Gil has truly been an asset to USANA over the past 12 years. He has been instrumental in the growth of our company and I’m excited to see him receive thisprestigious recognition. It is well deserved.”
ConsumberLab.com stated in its product review that the quality of fish oil and other omega-3 supplements is animportant issue because supplement levels vary depending on the source and method of processing. Fish alsocan have accumulated toxins that could potentially contaminate a supplement. USANA uses a double molecular distillation process to manufacture its BiOmega supplement, ensuring the highest possible purity from mercury, PCBs, pesticides and other heavy metals.
“We are happy to see the results from the ConsumerLab.com trial, but we are not surprised,” said Dr. Tim Wood, USANA executive vice president of research and development. “These results confirm our extensive in-house testing. USANA is committed to only the highest quality manufacturing and analytical testing systems and practices. We are very pleased to receive independent confirmation of the quality and purity of BiOmega from this test.”
For more information about USANA’s high-quality products, visit www.usana.com.
About USANA USANA Health Sciences develops and manufactures high-quality nutritional, personal-care and weight-management products that are sold directly to Preferred Customers and Associates throughout the United States, Canada, Australia, New Zealand, Hong Kong, Japan, Taiwan, South Korea, Singapore, Malaysia, Mexico, the Netherlands and the United Kingdom.
USANA Health Sciences3838 West Parkway Boulevard, Salt Lake City, UT 84120