WHY DO YOU NEED ANTIOXIDANTS AND WHAT ARE FREE RADICALS?
You must be aware that your body is
in a constant battle everyday against threats like infection, diseases, and the
formation of free radicals.
Viruses and infections attack while free radicals cause damage to your cells and DNA.
Some cells can heal from the
damage, while others cannot free radicals can also contribute to the aging process
and also play a part in diseases, like cancer, diabetes, and heart disease.
However, there's a secret weapon that can help you fight against these things, yes it is none other than Antioxidants!
In today’s article, we’ll tell you all about Antioxidants, what
they really are, and how they are good for your body.
What Exactly Are Antioxidants?
In order to understand what an
antioxidant is, we must remember some basics from science class.
- Atoms are made up of protons, electrons, and neutrons.
- Molecules are made of two or more atoms.
- In order for a molecule to remain stable, it must contain the right number of electrons; otherwise it will turn into a “free radical.”
Free radicals are dangerous
molecules which attack good molecules that promote essential body functions these
“pro-oxidants” are produced by
internal and external exposures.
Antioxidants combat these free
radicals that cause various diseases such as cancer, diabetes, and heart
disease.
Free radicals are a natural part of
human metabolism, but problems happen when the balance of free radicals and antioxidants
is thrown off this imbalance is called oxidative
stress are considered free radical
scavengers.
Exposure to air pollution, heavy
metals, and cigarette smoke can cause free radical damage, increasing the risk
of autoimmune diseases, diabetes, heart disease, Parkinson’s disease,
Alzheimer’s, and cancer.
The use of the term “Antioxidant” to refer to substances is
rather misleading it’s really a chemical property, namely, the ability to act
as an electron donor.
Some substances that act as
antioxidants in one situation may be pro-oxidants or electron grabbers in a
different situation.
What Are The Different Types Of Antioxidants?
There are three primary types of
antioxidants found in nature these include phytochemicals, vitamins, and
enzymes.
1. Antioxidant Enzymes
Enzymes are types of antioxidants
that come from the proteins and minerals you eat as part of your daily diet.
In order for antioxidant enzymes to
provide optimum antioxidant activity, they require cofactors such as iron,
copper, selenium, magnesium, and zinc.
The quality of the protein source
also has an impact on the quality of the antioxidant enzymes.
2. Antioxidant Vitamins
Your body does not produce
antioxidant vitamins naturally, so it is essential to include dietary sources
of them in your daily intake of food common antioxidant vitamins include
vitamin A, C, E, folic acid, and beta-carotene.
- Vitamin
A is particularly important for
improving the immune system, eye health, tissue repair, and cholesterol levels.
- Vitamin
C helps to protect your skin from UV
damage, promotes better iron absorption, provides greater resistance to
infections, and helps to regulate blood cholesterol.
- Vitamin
E is important for maintaining
healthy blood vessels, improving skin conditions, and protecting your body's
membrane.
Meanwhile, folic acid is important
to women of childbearing years, particularly in preventing the development of
neural tube defects in the fetus.
Beta-carotene is also a powerful carotenoid, which is a type of phytochemical
that is considered to offer the best protection against free radicals this
vitamin is most commonly found in orange-colored vegetables like carrots,
pumpkins, and sweet potatoes, and dark green vegetables like spinach, kale, and
collards.
3. Antioxidant Phytochemicals
Phytochemicals are the antioxidants
that are naturally used by plants to protect themselves against free radicals.
Studies show that humans who eat
sources of phytochemicals also benefit from the antioxidant properties of the
plant.
Phytochemicals are broken down in
four categories which are Carotenoids, Flavonoids, Allyl sulfide and
Polyphenols.
Most natural whole foods, such as
whole grains, fruits, and vegetables, contain phytochemicals, whereas processed
or refined foods contain little to no phytochemicals.
Sources Of Antioxidants
You can get Antioxidants from many
sources some are naturally produced in your body and some naturally occur in
foods that you eat you can also add natural or synthetic Antioxidants to foods
that don’t normally contain them, either for their health value or to preserve the
food from oxidation.
A healthy diet is the most effective
way to get the antioxidants your body needs, fruits, vegetables, green tea,
grains, eggs and nuts are all useful sources of antioxidants. Despite the
marketing hype, antioxidants found in so-called super foods are no more
effective than those in regular fruit and vegetables, so you’re better off
saving your money but it’s a different story when it comes to antioxidant
supplements.
Research has found antioxidant
supplements may cause more harm than good.
A trial had found that antioxidant supplements
are ineffective or even detrimental to health the reasons are unclear, but the added
nutritional benefits from consuming antioxidants in a healthy diet is likely to
contribute to this also, the high concentrations of antioxidants associated
with supplement use can lead to problems.
Antioxidant Health Benefits
Now that we have told you all about
antioxidants, it is time we talk about their tremendous health benefits.
1. Boosts Heart Health
Antioxidants like vitamin C, E,
selenium, copper, and zinc have powerful cardio protective activity it’s been
found that adequate vitamin C intake can cut the risk of stroke by as much as
50 percent.
There are hundreds of other studies
that state that intake of plant-based diets loaded with fresh fruits and
vegetables can protect the heart and prevent cardiovascular issues.
Fruits and veggies are loaded with
antioxidants, and this proves the point.
2. Improves Brain Health
Antioxidants have been found to
improve memory and cut the risk of dementia. Antioxidant vitamins and minerals
such as vitamin C and E, selenium, and zinc have been shown to function as
natural antidepressants.
Antioxidants also work as mediators
in your central nervous system, thereby preventing inflammation and boosting
cognitive health.
Most brain diseases are associated
with oxidative damage or oxidative stress, which can be prevented and often
improved with a higher intake of antioxidants.
Greater consumption of carotenoids
which is another branch of antioxidants from foods such as sweet potatoes,
yams, and carrots has been linked to cognitive benefits in adults.
3. Increases Immunity
Free radicals are naturally formed
by the body during exercise and through various energy processes in the body at
the same time, your body releases enzymes to keep these free radicals under
control.
Many antioxidants work by quenching
free radicals’ need for an extra electron, thereby neutralizing these
potentially harmful particles so, by eating antioxidant-rich food, you add an
extra layer of protection to your body’s natural defenses, helping to ensure
that the usual enzyme defenses don’t get overwhelmed.
4. Good For Your Skin
Antioxidants, such as alpha lipoic
acid produce valuable anti-inflammatory results by increasing circulation and
cell metabolism.
Reducing inflammation promotes more
even skin tone and helps keep acne and wrinkles at bay.
Your skin is exposed to ultraviolet
rays from the sun throughout the day this produces free radicals and reactive
oxygen species that cause damage to cells as well as skin tissues.
This can make your skin appear tough
and wrinkly Antioxidants that stimulate blood flow in your skin can help
encourage the growth of new cells and make sun-damaged skin appear younger.
5. Improves Your Eyesight
High dose antioxidant vitamins can
prevent the progression and even reverse age-related macular degeneration and
other vision issues.
Studies have shown that antioxidant
supplements like vitamins C and E can reduce cataract progression in less than
three years.
Other important antioxidants for
vision health are lutein and zeaxanthin, which can also prevent age, related
macular degeneration and then, we have vitamin A, which nourishes and protects
your retina and other eye structures, and is important in preventing night
blindness.
6. Limits Outward signs of Aging
By neutralizing free radicals,
antioxidants may help limit not just the internal deterioration caused by
aging, but also the outward physical effects.
Some studies have shown that antioxidants
may reduce the signs of aging by minimizing wrinkles, preserving the texture of
the skin, and even reducing your susceptibility to sun damage.
7. Helps Prevent Cancer
Antioxidants prevent free radical
damage, which has been found to cause cancer. Studies have shown that even
dietary antioxidant supplements can aid cancer treatment, given their ability
to fight oxidative stress and inflammation.
Another study states how total
antioxidant status can decline during cancer treatment meaning that antioxidant
supplementation can help the treatment process.
8. Strengthens Your Hair
Antioxidant supplements can improve
your hair health and treat nutritional deficiencies that can compromise the
health of your hair and since your hair is regularly exposed to sunlight and
pollution, it is constantly being bombarded with free-radicals.
Antioxidants can combat this,
protecting your delicate hair follicles, and preventing hair fall caused by
oxidative stress.
Is There Anything As Too Much Antioxidants?
Too much of anything is bad and the
same goes for antioxidants there are a number of reasons why high
concentrations of antioxidants may be harmful At high concentrations,
antioxidants may act as pro-oxidants, increasing oxidation and causing damage.
They can also protect dangerous
cells such as cancer cells as well as healthy cells.
In large amounts, they can also
reduce the health benefits of exercise and have unwanted side effects, such as
nausea and headaches, or even reach toxic levels.
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