Antioxidants and Minerals in The Mediterranean Diet

Antioxidants are substances that combat the negative ef­fects of oxygen in cells. When the body uses oxygen for en­ergy, it produces by-products called free radicals that have a potentially damaging effect on cells. Antioxidants neutralize this effect, essentially shuttling free radicals and even car­cinogenic substances out of the body before they can do damage.

Three of the most potent antioxidants are the vitamins C, E, and the substance beta-carotene, which the body converts to vitamin A.

These vitamins have been a long-time research focus in disease prevention, and have been repeatedly linked to decreased risk of many chronic conditions, including heart disease, cancer, cataracts, and more. Research with the AIDS virus suggests that vitamin E and beta-carotene may slow the progression of HIV to AIDS. Vitamin E may pro­tect from heart disease in a number of ways, by slowing or preventing oxidation of “bad” (LDL) cholesterol, and possi­bly by reducing the tendency of blood to clot.

The protective antioxidant power of vitamin E has also been shown to increase dramatically when vitamin C and beta-carotene are consumed. Shown to work in concert to modify the risk of many chronic diseases and age-related degenerative conditions, a balance of these three antioxi­dants seems to be most effective in the body, and the ab­sence of one seems to negatively impact the effectiveness of the others. For example, vitamin C flushes out free radicals in the body’s fluids, while beta-carotene and vitamin E neu­tralize free radicals in fat tissue.

Beta-carotene was once a star in the world of cancer pre­vention, and supplementation with this nutrient became popular. It seemed to make sense, given its antioxidant capa­bilities. However, research using beta-carotene supplements brought about some surprising results. In one famous study, beta-carotene supplementation was linked with an increase (not a decrease) in lung cancer among smokers. (This is an example of the possible dangers of supplementation.) Study subjects who did not smoke, however, were not negatively affected by the supplementation. Smokers typically have de­pleted stores of vitamins C as well as E.

Significantly, no such toxicity has been shown to exist when beta-carotene is consumed via vegetables. On the con­trary, studies suggest that vitamins from food sources have a positive effect on a number of chronic conditions. One study linked increased vitamin C and beta-carotene consumption primarily from food (as opposed to supplements) to better old-age memory in a long-term Swiss study begun in 1971 and published in 1997.

However, the results of studies seek­ing to determine the value of vitamin supplements are, in general, hazy. Some research seems to suggest supplements can have a positive effect on health (especially with vitamin E). Other studies suggest supplements have no effect. Still others indicate that vitamin supplements, especially in mega-doses, can actually be injurious to health. However, vitamins in their natural form—potently supplied in vegetables— appear to be beneficial to health in countless, complex ways, as yet only minimally understood.

Just about every vegetable is packed with vitamins, and the traditional Mediterranean diet supplies vitamin-rich veg­etables in abundance, and in far higher proportion than is typical in the American diet. Eating more vegetables, and a wider variety of vegetables, is an excellent first step toward eating in a Mediterranean-inspired fashion. It is also the safest and probably most effective way to reap the benefits of the many vitamins—antioxidants and others—your body requires.

Minerals work with vitamins in many bodily processes, and regulate a few essential functions, such as muscle con­tractions and nerve impulses. They are also part of our bod­ies: bones, teeth, and nails all contain minerals. The major minerals, including calcium, magnesium, and potassium, can all be found in certain vegetables. Many vegetables con­tain trace minerals as well, such as iron, selenium, and zinc.

Selenium has been the subject of much research. Another antioxidant, selenium appears to boost the action of certain anticancer enzymes in the body, and may even prevent pre­mature aging. Plants incorporate selenium from the soil in which they are grown. Garlic is a good source of selenium.

Calcium is essential for bone strength and to slow the rate of bone loss associated with aging. Calcium also assists muscle contractions, including the heart muscle; facilitates proper nerve functioning; and helps the blood to clot. Calcium deficiencies can result in osteoporosis and may con-tribute to high blood pressure and possibly colon cancer. While most people think of dairy products as the best sources of calcium (they are indeed good sources), many vegetables supply calcium as well. In fact, the calcium in some vegetables (such as kale) is even more available to the body than the calcium in dairy products. Other calcium-rich vegetables include dark leafy greens such as mustard greens, turnip greens, and broccoli.

Magnesium is another mineral essential to bone strength and growth, as well as to nerve and muscle cells. It warrants a mention here because magnesium and calcium work together in the body to perform many important functions, and a magnesium deficiency also hinders the body’s ability to use calcium (as well as potassium and sodium). Rich sources include dark green vegetables like spinach, as well as other foods common to the Mediterranean diet such as whole grains, nuts, and legumes.