Free radicals
There are many elements in our body that comprise molecules. An electron from the outer bonding shell of one element forms a bond with the outer bonding of the second element forming what is called a chemical bond. During oxidation an electron can be knocked out of the chemical bond, resulting in a highly reactive free radical where an unpaired electron occurs. In fact, free radicals are natural by-products of ongoing biochemical reactions in the body, pertaining ordinary metabolic processes and immune system responses.
In other word, free radicals are molecules that contain an unpaired electron in their outer shell, making them highly reactive and unstable. In order to achieve stability, free radicals will react with other molecules in the body, such as DNA, proteins, and lipids, causing damage to these molecules and disrupting their normal function. This damage can accumulate over time and contribute to various diseases and conditions, including cancer, heart disease, Alzheimer’s disease, and Parkinson’s disease.
The body naturally produces free radicals as a result of normal metabolic processes, such as the production of energy in cells through aerobic respiration. Free radicals can also be generated by exposure to environmental factors such as pollution, radiation, and cigarette smoke. In addition, certain lifestyle factors like a diet high in processed foods, excessive alcohol consumption, and lack of exercise can increase the production of free radicals in the body.
Fortunately, the body has a natural defense mechanism to counteract the harmful effects of free radicals. Antioxidants are molecules that can neutralize free radicals by donating an electron to the free radical, which stabilizes it and prevents it from reacting with other molecules in the body. A reservoir of antioxidant molecules is what our body constantly needs to prevent or reverse free radicals’ destructive processes.
Maintaining a balance between free radicals and antioxidants is important for optimal health. While some free radicals are necessary for normal cellular function, excessive production or insufficient levels of antioxidants can lead to oxidative stress, which can contribute to various diseases. To promote optimal health, it is important to eat a balanced diet rich in antioxidants, exercise regularly, avoid smoking and excessive alcohol consumption, and manage stress levels.
Antioxidants
Antioxidants are our important defense against free radical’s damage. A reservoir of antioxidant molecules is what our body constantly needs to prevent or reverse free radicals’ destructive processes.
Antioxidant molecules have extra electrons which can be supplied to neutralize free radicals. They work by donating an electron to the free radical, which stabilizes it and prevents it from reacting with other molecules in the body, such as DNA, proteins, and lipids. The extra electron in an antioxidant molecule travels through blood vessels to reach the damaged cells and supply the free radicals with an electron to stabilize the chemical bond. In supplying electrons, the antioxidant molecules do not themselves become free radicals.
Antioxidants can be found in a variety of foods, including fruits, vegetables, whole grains, nuts, and seeds.
Examples of antioxidants include:
- Vitamin C: Found in citrus fruits, strawberries, kiwi, mango, and papaya.
- Vitamin E: Found in nuts and seeds.
- Beta-carotene: Found in orange and yellow vegetables, such as carrots, sweet potatoes, and squash.
- Selenium: Found in Brazil nuts, seafood, and whole grains.
- Flavonoids: Found in tea, and dark chocolate.
- Lycopene: Found in tomatoes, watermelon, and pink grapefruit.
- Resveratrol: Found in grapes, and berries.
In addition to the above-mentioned examples, other common antioxidants include:
- Glutathione is a tripeptide that is produced in the body and can also be found in certain foods, such as asparagus, avocado, and spinach.
- Coenzyme Q10 is a compound that is found in the mitochondria of cells and is involved in the production of energy. It can be found in foods such as fatty fish, organ meats, and whole grains.
- Alpha-lipoic acid is a compound that is found in the body and can also be found in certain foods, such as broccoli, spinach, and organ meats.
Other good sources of antioxidants include berries, cherries, pomegranates, dark leafy greens, and beans.
Antioxidants are important for maintaining optimal health and preventing disease. They can help protect against cancer, heart disease, and other chronic diseases by reducing oxidative stress and inflammation in the body.
In addition to eating a diet rich in antioxidants, other ways to increase antioxidant levels in the body include taking supplements, such as vitamin C, vitamin E, and selenium, and avoiding exposure to environmental factors that can increase free radical production, such as pollution.
It is important to note that while taking antioxidant supplements can be beneficial, it’s best to get antioxidants from whole foods whenever possible, as they contain a variety of beneficial nutrients in addition to antioxidants.
In summary, antioxidants play a crucial role in protecting against disease by neutralizing free radicals in the body. To maintain a healthy balance between free radicals and antioxidants and prevent chronic disease, it is vital to consume a diet that is abundant in antioxidants, engage in regular exercise, manage stress, and minimize exposure to environmental toxins that trigger free radical production.
