INTRODUCTION TO MY KOMBUCHA ANTIOXIDANTS ARTICLE!

So as you’re already aware, kombucha is known for being the healthy beverage option in comparison to traditional sodas or beers. When it’s drunk as part of an overall healthy diet, a quality fermented kombucha can offer a variety of health benefits – and it always helps when it tastes delicious as well, right? Now, kombucha antioxidants are a hot topic of discussion because although yes, our fave probiotic drink is full of antioxidants, what is quite common is that you might not fully-understand what kombucha antioxidants are, how they work and where they come from. Let’s get stuck in and find out not only what kombucha antioxidants are, but where antioxidants are also found in other foods and drinks we consume!

WHAT ARE ANTIOXIDANTS?

Simply put: Antioxidants are microscopic molecules that travel around the human body, and when they come across a free radical molecule, they neutralise it.

WHAT ARE FREE RADICALS? WHY DOES YOUR BODY NEED ANTIOXIDANTS TO KEEP THEM UNDER CONTROL?

First off, free radicals are unstable molecules that travel around the human body. They’re highly reactive and unstable, as they’re missing all their own chemical parts, and seek to pair up with other molecule to leech those good parts from the good molecule. When free radicals interact with other molecules, they can cause damage to human cells, leading to a range of health problems which can escalate to chronic health diseases from the inflammation and a compromised immune system.

Fun times.

Free radicals are created naturally in everyone’s body as a normal byproduct of the body’s standard metabolism. They can also be produced in greater numbers by exposure to environmental factors such as:

• Smoking (people still smoke in 2023? Weird but ok)
• Pollution (most commonly from environmental pollution such as being in a city packed full of diesel vehicles, you know the drill)
• Radiation (there’s a reason Pilots and Cabin Crew get health checked more than normal, as they’re exposed to 10x the radiation levels from regularly flying at high altitudes, where protection from solar radiation is less than when on the ground. Now you know!)

In addition, certain foods and lifestyle habits such as high-fat diets, alcohol consumption, and excessive sun exposure can also lead to the production of excess free radicals.

Now for the surprising part: While free radicals are often associated with negative health effects, they also play an important role in the immune system’s response to infections. When the body is infected with a pathogen such as a virus or bacteria, immune cells such as macrophages and neutrophils release free radicals as part of the immune response.

These free radicals, particularly reactive oxygen species (ROS), can help to kill the pathogen by damaging its DNA, proteins, and cell membranes. ROS can also stimulate the immune system to produce cytokines, which are signalling molecules that help to recruit other immune cells to the site of infection. You know when your nose is running? Feeling terrible and under the weather? Unsurprisingly, mostly cytokines in action again.

In addition to killing pathogens, free radicals can also help to regulate the immune response by signalling to other immune cells. For example, free radicals can activate dendritic cells, which are specialised immune cells that help to initiate and coordinate the immune response.

However, it is important to note that excessive production of free radicals can also have negative effects on the immune system. Overproduction of ROS can lead to oxidative stress, which then takes us back to free radicals being the molecular wrecking balls in our body.

As usual with anything health related, it’s all about keeping a nice balance. In this case, it’s a balance of antioxidants and free radicals within your body. In order to keep the balance healthy though, you need to have more antioxidants than free radicals. If free radicals outnumber the antioxidants in your body, it leads to a condition known as oxidative stress. Kombucha antioxidants (well, honestly ANY antioxidants to be fair) neutralise free radicals through a process where they “donate” some of themselves, to the free radical molecule to make it stable so it won’t carry on trying to leech off other cells causing damage. (For the scientific-minded, this is actually where an electron is donated from the kombucha antioxidant molecule to the free radical molecule, in a process known as “redox”, so the free radical isn’t looking to get it’s missing electron from healthy human cells)

CAN I GET ANTIOXIDANTS FROM OTHER SOURCES?

Yes, you sure can! It’s not only kombucha antioxidants that you should be consuming. A diet that’s rich in vitamins and minerals from eating quality food (preferably mostly organic if you can), is going to be your absolute number one defence against those illnesses and chronic diseases such as cancer.

If you’re eating a varied diet that’s mainly made up from natural fruit and vegetables (and unprocessed meats if you’re not vegetarian or vegan), then you’ll get all the antioxidants you need. As a general rule of thumb, the more darker the fruit or vegetable, the higher antioxidant content it has. Consider eating more things like:

BLUEBERRIES

• Blueberries

DARK CHOCOLATE

• Dark Chocolate (at least 80%, and sparingly too – I actually fail at this “sparingly” part..)

NUTS

• Nuts (careful though, those suckers are high in fat if you’re watching your weight!)

ARTICHOKES

• Artichokes

• Green Tea (and because kombuchaWOW is made from a blend of black and green tea, there’s those kombucha antioxidants right there in high levels. Drink up!)

While your body does have its own natural antioxidants, it’s still important to make sure you’re getting some from a different source. Many foods contain antioxidants such as vitamins C and E, which are present in kombucha too – but the levels found in a single bottle, require you to use the kombucha antioxidants in conjunction with the ones you get in your diet too. Don’t rely purely on kombucha to be your one healthy drink – get varied with your water choices, and add some cut up fruit to your sparkling or still filtered water for example.

Fermented foods and drinks are a great source of antioxidants for protection against free radicals damage. From a busy city-based lifestyle, kombucha antioxidants are easily consumed by drinking a 250ml bottle per day, so kombucha antioxidants are convenient. Obviously where you’re preparing and eating whole foods that are full of essential antioxidants that help combat illness and disease, well this is going to be needing preparation and cooking. Balance your time with convenience, but never compromise on a good varied diet.

If our cells become damaged, it can lead to a lot of issues, such as cancer, diabetes, and heart disease. So eat and drink mostly whole foods and save the treats for special occasions rather than everyday ok?

One last important thing for the ladies reading this – amongst your diet being proved time and time again to help with everything from depression and anxiety, through to mental health – it’s your vaginal health that’s also going to benefit, by the fact that your vagina is home to a complex ecosystem of microorganisms, known as the vaginal microbiome. This microbiome is dominated by Lactobacillus bacteria, which produce lactic acid and other substances that maintain an acidic pH in the vagina. This acidic environment helps to prevent the growth of harmful bacteria and fungi, which can cause infections such as bacterial vaginosis and yeast infections.

Probiotics can help to maintain a healthy vaginal microbiome by promoting the growth of beneficial bacteria, particularly Lactobacillus species. When consumed, probiotics can colonise the vagina and compete with harmful bacteria for resources, reducing their ability to grow and cause infections.

Phew! We went from free radicals to blueberries to ladies’ parts in one section. Go us!

WHAT MAKES ANTIOXIDANTS BENEFICIAL?

Antioxidants are found in many of the whole foods we eat. Typically, the antioxidants in foods are a magnitude higher in bioavailability, meaning they’re absorbed more easily than antioxidant supplements). Supplements should be just that: They supplement a part of your diet that you maybe lacking for whatever reason.

Here’s a list of some common antioxidants (kombucha antioxidants don’t make the list this time!):

• Selenium – This nutrient can be found in Brazil nuts, fish, poultry, brown rice, and barley. Not only is it an antioxidant, but it can also help improve cognitive function and fertility.
• Vitamin C – This can be found in many fruits and vegetables, including oranges, broccoli, kale, strawberries, and tomatoes.
• Vitamin E – Almonds, spinach, capsicum, and peanuts are all great sources of vitamin E. Vitamin E is full of antioxidants and helps with scalp health and hair growth.
• Zinc – Found in red meat, poultry, pumpkin seeds, and shellfish, zinc is necessary for 100 enzymes to carry out important chemical reactions.
• Carotenoids – Carotenoids can be found in broccoli, apricots, oranges, peaches, and many more fruits and vegetables. Some of them can be converted into vitamin A, which is essential for cell growth.
• Phenolic compounds – Phenolic compounds include quercetin, catechins (found massively in green tea – so drink those kombucha antioxidants!), resveratrol (you will have heard of this from red wine having a lot of it!), coumaric acid, and anthocyanins.

WHAT HAPPENS IF FREE RADICALS ARE LEFT UNCHECKED?

If free radicals are left unchecked, they act as molecular wrecking balls and can potentially wreak havoc on your body. When your body has excess free radicals and too few antioxidants, it goes into oxidative stress mode. Bad things happen to our health at this point, as the prolonged stress can cause damage to your DNA and may even kill cells.

There are a lot of things that can lead to an excessive amount of free radicals too, so it’s important to know exactly what to avoid when trying to maintain a healthy balance of antioxidants and free radicals.

That said, you don’t want to have too few free radicals either, as they play an important role in fighting off infections. However, it’s hard to consume too many antioxidants. In most cases, you won’t be able to do this if the antioxidants in your body are absorbed from food and drinks. Taking an overabundance of supplements is typically the only way to have an excessive antioxidant count in your body. Too much of a good thing makes it a bad thing, and the dose is the difference between good health and bad health. And trust me on this one, as an ex-personal trainer before I started KombuchaWOW!, I always made sure I told clients that a supplement was just that: It supplemented their diet, it didn’t replace it. When we’re talking about kombucha, then even drinking too much kombucha antioxidants can introduce issues too. (but you’ll be running to the toilet well before that happens..)

Main causes of oxidative stress

• Excessive alcohol consumption (yes, even “healthy” red wine with it’s high levels of resveratrol aren’t going to help you if you’re drinking too much of it!)
• Infections
• Smoking
• Air pollution
• Antioxidant deficiency, or excessive antioxidant intake (it’s all about balance! Too much of a good thing is often just as bad as too little of the good thing)
• Too much or too little oxygen – breathing shallow in your office all day as you sit there stressed? Make sure you try some deep breathing exercises that take seconds or only a few minutes to do)
• Excessive exercise – the absolute cytokine storm that occurs as a result of a hardcore weight training session is enough to throw out some blood tests – I know this as I have experienced this exact thing!)
• Radiation (frequent flyers should especially take note of this one as I explained earlier in the article)
• Excessive intake of iron, zinc, copper, and/or magnesium
• High blood sugar – type 2 diabetes is up everywhere, and it’s preventable. Eat better. Sleep better. Exercise daily.
• Too many polyunsaturated fatty acids in the body – too much seed oils on your fast food that’s been deep fried in them..delicious..but ultimately going to help increase your inflammation levels and lead to a bad time health-wise.

SO WHAT MAKES ANTIOXIDANTS SO HELPFUL?

Antioxidants come from several essential vitamins. Some of these antioxidants are in foods we may not even realise. For example, you already know vitamin C is in fresh orange juice, but what does it do?

Well, apart from preventing scurvy in sailors hundreds of years ago, here in 2023 we use vitamin C to form cartilage, muscles, blood vessels, and collagen. You can get vitamin C in trace amounts from fermented foods like kombucha, citrus fruits, berries, potatoes and tomatoes, capsicum (one cup gives you 130% of your recommended daily allowance!), and a few green vegetables (but I’m not going to eat kale even if it is packed full of vitamins C. Nope).

But if your kombucha has 100% pure fruit in there, then you can drink your mixed berry kombucha to not only get some vitamin C, but you’ll be able drinking your kombucha antioxidants too! Result!

Other sources of dietary antioxidants can be nuts (careful of those additional fat calories though!) – and as always, our Mums were always right: Eat your vegetables which are also great sources of antioxidants. I didn’t actually know Brussel sprouts were an amazing source, until I started researching for this article! That said, unless the brussels are covered in balsamic vinegar and butter, then I’d rather, you know, be drinking a bottle of KombuchaWOW and getting my kombucha antioxidants that way. I’m human the same as you, after all!

So to sum up: Your body needs antioxidants to fight disease and produce essential cells and metabolic actions throughout your entire amazing human body.

DOES KOMBUCHA HAVE ANTIOXIDANTS?

Yes, and the kombucha antioxidants come mainly from the tea. Remember kombucha is made from fermenting a mix of sugar, water, a SCOBY…and tea! At KombuchaWOW, we use a mix of black and green tea – and it’s especially the green tea that contains the beneficial bioactive antioxidant compounds.

Kombucha is a drink that has a lot of benefits, including probiotics and those all-imporant kombucha antioxidants. It can help keep your immune system in good shape, promoting a healthy balance of free radicals, antioxidants, and probiotics. In the fermentation process, a range of organic acids such as acetic acid (gives the tartness) and gluconic acid are also formed. It’s these organic acids along with the probiotics such as Lactobacillus and Bifidobacterium, that we think helps balance the gut-brain axis. You may have heard that scientists consider the stomach the “second brain”. If your gut is healthy, chances are extremely high that health issues such as anxiety, depression and mental health aren’t affecting you. It’s such a fascinating part of research, and drinking kombucha antioxidants isn’t a magic bullet for sure; But vary your diet, drink kombucha as part of that diet, and your likelihood of suffering chronic diseases will go down.

DOES THAT MEAN KOMBUCHA IS A GOOD ANTIOXIDANT?

Yes! Kombucha antioxidants are especially powerful when green tea has been used in the mixed teas the Brewer might use.

Green tea is the best for higher antioxidants levels. Due to the inclusion of these antioxidants, kombucha may even play a role in helping fight a variety of health issues – from simply boosting up your immune system, through to helping manage diabetes – and even reproductive health.

Now I can’t stress how so few HUMAN studies have been done on the benefits of kombucha. We do have considerable data on how the health effects of kombucha are positive when testing with mice (kombucha reduced liver toxicity in some poor rats by 70%!), so until we can take those results and apply them to controlled human trials, then you must try kombucha, understand the kombucha antioxidants are there to supplement rather than replace your regular diet – and ultimately make your own decision as to whether it helps you or not.

That said, Alice Thongchoodum is my Co-Founder here at KombuchaWOW, and one of the reasons we setup the company originally, is because she had a lifetime of health issues with her digestion and stomach. Being born and raised in Southern Thailand, Alice fell ill one day after eating contaminated shellfish as a child. While she recovered from the initial sickness, her gut never really recovered. In fact, before to setting up KombuchaWOW, Alice would have gut issues at least a few times a month – despite always being careful with her food choices.

I brewed her some kombucha and she tried it. It wasn’t anything fancy at the time – just a mix of green and black tea, with no flavouring or second ferment (2f) to give bubble. She had 250ml per day for 3 days and told me she “just felt better”. To date, her gut issues have disappeared and we put this totally 100% down to the kombucha probiotics and kombucha antioxidants.

Now while you should never rely on anecdotal stories to help make important health decisions, most of us do. My suggestions is try drinking 250ml (8oz) daily for a week and just see how you feel about your own body; You’re better placed to make that call than anyone else!

So to summarise this section: Even though some of the health claims haven’t been proven, the powerful combination of the kombucha antioxidants and kombucha probiotics in this delicious natural fermented drink make it an extremely healthy beverage to integrate into your overall diet – especially if you know it’s been made with quality organic ingredients.

KOMBUCHA’S MAIN BENEFIT: PROBIOTICS

Probiotics are live microorganisms that provide health benefits to us, when consumed in adequate amounts. They’re commonly found in fermented foods such as yoghurt, kefir, sauerkraut, and kimchi – and of course, kombucha! (kombucha antioxidants are easier to consume though – you crack open a bottle and you’re done, know what I mean?) Probiotics have been extensively researched for their potential health benefits, including improving digestive health, boosting immunity, and reducing inflammation.

The human gut is home to a complex ecosystem of microorganisms called the gut “microbiome”.

This microbiome is a collection of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in and on the human body. The gut microbiome specifically refers to the microorganisms that live in the gastrointestinal tract, which includes the stomach, small intestine, and large intestine (colon) – when we talk about “gut health”, it’s often this collection of organs we’re referring to.

The gut microbiome plays a crucial role in maintaining our overall health and well-being. It helps to digest food, produce essential nutrients, and regulate the immune system. The gut microbiome also plays a role in mental health, with recent research suggesting that it may be linked to conditions such as anxiety and depression (this is a human trial, by the way!)

The gut microbiome is influenced by a variety of factors, including diet, lifestyle, and genetics. A diet rich in fibre and plant-based foods can help to promote a healthy gut microbiome, while a diet high in processed foods, red meat, alcohol and refined sugar and oils can disrupt the balance of bacteria in the gut.

Now, crucially when the gut microbiome is disrupted, it can lead to a range of health issues, including digestive problems, autoimmune disorders, and even mental health issues. Probiotics can help to restore the balance of bacteria in the gut microbiome and promote optimal gut health.

In recent years, there has been growing interest in the gut microbiome and its potential role in various health conditions. Researchers are investigating the use of probiotics and other therapies to target specific bacteria in the gut microbiome and improve health outcomes.

Studies (don’t get too excited – they’re mouse-based again!), have shown that certain strains of probiotics in the gut microbiome, such as Lactobacillus and Bifidobacterium, can exhibit antioxidant activity in the body. These probiotics can scavenge free radicals and prevent oxidative damage to cells ( we talked about that earlier in the article). They can also increase the activity of antioxidant enzymes in the body, such as superoxide dismutase and catalase.

In addition to their antioxidant properties, probiotics can also inhibit the growth of harmful bacteria in the gut. This is important because an overgrowth of harmful bacteria can lead to various digestive problems, such as:

• Digestive problems
  Harmful bacteria in the gut can disrupt the balance of bacteria in the gut, leading to digestive problems such as bloating, gas, and diarrhoea.
• Inflammation
  Some types of harmful bacteria can cause inflammation in the gut, which can contribute to the development of various diseases, including inflammatory bowel disease (IBD).
• Infections
  Harmful bacteria in the gut can cause infections, such as bacterial gastroenteritis, which can lead to symptoms such as vomiting, diarrhoea, and fever.
• Nutrient deficiencies
  Harmful bacteria in the gut can interfere with the absorption of nutrients, leading to deficiencies in essential vitamins and minerals.

Probiotics can help to inhibit the growth of harmful bacteria in the gut by competing for resources and space. By introducing “good” bacteria into the gut, probiotics can help to restore the balance of bacteria and prevent the overgrowth of harmful bacteria. This can help to improve digestive health and reduce the risk of various health issues associated with harmful bacteria in the gut.

For me to TL;DR (too long, didn’t read!) this section: I’d go with the fact that together, the kombucha antioxidants and kombucha probiotics found in our favourite delicious and natural beverage, should mean you consider incorporating at least one serve of kombucha in your daily overall diet. Don’t rely on it, but make it a supplement to your healthy dietary choices throughout the day.

DRINK KOMBUCHA (AND OTHER ANTIOXIDANT-RICH FOODS)!

Well, you made it almost to the end of my article – thanks for that!

Despite all the science stuff, keeping a healthy balance of antioxidants and free radicals in our bodies isn’t a scientific experiment: It always comes back to your diet, to be honest.

Just make sure you’re eating more fruits and vegetables you had to prepare yourself, and less ones from a can or packet. You don’t need to be cautious about counting how many antioxidant-rich foods or drinks you’re consuming, but you do need to be aware of whether this is better for a healthy outcome or not.

Treats are fine. Eat treats! But not too many. Moderation is key, as most things in life and health.

Now while yes, our bodies needs a continual supply of antioxidants, drinking a kombucha with all those kombucha antioxidants is going to help keep balance of the body’s gut microbiome microbes, along with the eternal balancing act of the free radicals Vs antioxidants.

Obviously though, if your body has a harder time absorbing antioxidants – including drinking kombucha antioxidants – then your Doctor will better advise you.

For example, individuals with inflammatory bowel disease (IBD) or celiac disease may have difficulty absorbing nutrients, including antioxidants. The Doctor is your friend here, and they may recommend dietary changes or supplements to help improve nutrient absorption. They may also recommend tests to assess nutrient levels and identify any underlying conditions that may be affecting nutrient absorption.

More ways to keep a healthy balance of antioxidants and free radicals:

Cut down and limit eating red meats

Red meat is a common source of protein in many diets, but it is also high in iron. While iron is an essential nutrient that the body needs to produce red blood cells, excess iron can lead to oxidative stress, which can damage cells and contribute to the development of various diseases.

When red meat is cooked, it can form compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which can also contribute to oxidative stress and increase the risk of certain cancers. Human trials have confirmed this. Pay attention to this one!

Now obviously eating red meat in moderation is generally considered safe and can provide important nutrients, such as protein, iron, and vitamin B12. However, it is important to be cautious about how often you consume red meat, particularly if you are not anaemic. Kombucha antioxidants can do a lot of the heavy lifting to combat the effect of eating excess red meat, but it’s up to you to help yourself. Limit read meat intake and absolutely reduce any processed meats consumption to an absolute minimum too.

Avoid foods that contain refined sugars

A sugary dessert every now and then isn’t likely to lead to hazardous oxidation levels, but it’s not something you should consume on a regular basis. This includes limiting a large swathe of the delicious but sugar-laden breakfast cereals too! Fruit and food made from unrefined sugar and carbs is a better option. I like to actually drink a bottle of our mango passionfruit kombucha when I get a sugar craving: The acetic acid and the sweetness of the passionfruit takes that “edge” off my cravings. I say try it too, and see what you experience if it’s the same as me.

Stop smoking and reduce drinking

Look, this one is super-obvious but quit smoking and limit your alcohol intake to one or two drinks in a day – or less. There’s literally no safe levels of alcohol that Scientists recommend, and this also extends to kombucha alcohol levels too: Don’t think because you’re drinking a hard kombucha that’s 5.5% ABV that this is a healthy beverage! It’s a treat, nothing more.

Don’t reuse cooking oil

When cooking oil is heated, it can undergo a process called oxidation, which can lead to the formation of harmful compounds. Oxidation occurs when the oil is exposed to heat and oxygen, causing the oil molecules to break down and react with oxygen in the air. This can lead to the formation of free radicals, which we’ve previously learnt are unstable molecules that can cause damage to cells and contribute to the development of various diseases.

In addition to free radicals, oxidation of cooking oil can also lead to the formation of other harmful compounds, such as acrolein, aldehydes, and ketones. These compounds can have negative effects on health, including respiratory problems, inflammation, and oxidative stress.

When cooking oil is reused, the risk of oxidation and the formation of harmful compounds is increased, as the oil has already been exposed to heat and oxygen. This can lead to the formation of even higher levels of harmful compounds, which can be particularly concerning for individuals with pre-existing health conditions or who are at risk for certain diseases.

To minimise the formation of harmful compounds when cooking with oil, it is important to use fresh oil for each use and avoid overheating the oil. It is also recommended to choose oils that are high in monounsaturated and polyunsaturated fats, such as olive oil and canola oil, as these oils are less prone to oxidation than oils high in saturated fats, such as coconut oil and palm oil.

Drink kombucha!

You now understand from all the content in this article as to why kombucha antioxidants should be part of your overall diet. Drink up!