Down with radicals! - Ask Our Experts

I keep hearing that I need to take antioxidants for good health. What are they and what do they do?

--F.S., CLEARWATER, FL

"Antioxidants are nutritional chemicals such as flavanoids, bioflavanoids and polyphenols that help your body combat oxygenated damage from free radicals," says R. Steven Davidson, Ph.D.

"Increasing antioxidant intake will help protect your body against the waste material from cellular function. In doing so, antioxidants support your immune system, and also help repair exercise-induced damage. When you train, you stress muscle tissue, and this creates free radicals. Antioxidants help regenerate and rebuild the cellular level of the muscle. Whether you're training or not, they help your body stay within a good range of homeostasis, or balance."

Many common nutrients are antioxidants, Davidson explains, including vitamins C, E, betacarotene and quercetin.

Recommended daily doses:

* 400 IU of vitamin E
* 1,000 mg of vitamin C
* 500 to 1,000 mg of betacarotene
* 500 to 1,000 mg of quercetin

Look for a multivitamin that has most of these antioxidants at their recommended dosages, and individually supplement those that your multi lacks.

"It's best to take a range of antioxidants rather than overloading on one or two," says Davidson. "Each antioxidant may address certain parts of the body or organs better than others. While we don't necessarily know the full benefits for each antioxidant, we do know, for example, that vitamin E has been shown to increase the skin's elasticity and resilience against breakdown from sun damage."

In addition to advising you to supplement antioxidants, Davidson recommends eating a range of fruits and vegetables each day, as they are the primary dietary source for most antioxidants, and also help you reach your daily quota of fiber.

THE SMART WAY TO EAT BEEF

I know that beef has a lot of saturated fat, but it's also a great source of protein. Is this a food I should include in or cut out of my diet?

--N.R., ROMULUS, MI

As long as you steer clear of high-fat cuts, you can regularly include beef in your diet, says Larry Krug, who holds master's degrees in exercise physiology and nutrition and is also the chief executive officer of Eatwize.com. "Beef does contain saturated fat, which should be avoided as much as possible, as this is the type of fat that is associated with health problems."

However, consuming beef provides the active man with many benefits, Krug says. "The amino-acid value in beef is very high, as is its absorption and protein synthesis." In other words, it's a very efficient source of protein. Beef also contains lots of iron, which is essential for oxygen transport, another benefit that is particularly relevant to active men.

Beef often gets denounced for contributing to health problems, but much of this risk can be minimized by choosing such cuts as top sirloin and filet mignon.

"They're more expensive," says Krug, "but they're certainly worth it, from both a health and taste perspective." Krug adds that carefully trimming excess fat from these lean cuts can further reduce your intake of saturated fats. "The average person should try to keep beef consumption to three times per week or fewer; but if you are exercising regularly, and particularly if you are trying to add muscle mass, even four times per week is fine."

Krug recommends choosing organic beef whenever possible. "Regular beef can contain toxic hormones and additives, but organic beef is raised in a much healthier environment. You should always draw on personal experience in constructing your diet. When I eat red meat, I feel energized. I think it's a case of listening to your body. If you like beef and it makes you feel good, then chances are that it's a good food for you to regularly include in your diet."

BEEF CHART

3 OZ.                     FAT
SERVING      CALORIES    GRAMS

Rib eye        264        14
Top round      214         7
T-bone         247        12
Flank          246        12

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