Antioxidants are vital substances found in several foods, and they play a role in:
- Defending our cells from free radicals
- Neutralizing unstable molecules
- Reducing the risk of damage
In what foods are antioxidants found, and how do they act?
What Are Free Radicals?
Free radicals are molecules formed inside the body’s cells during oxidation when oxygen is used in metabolic processes to produce energy.
These molecules are particularly unstable because they possess only one electron instead of two. This characteristic naturally leads them to seek balance by appropriating the electrons of other molecules, which, in turn, become unstable and seek another electron. The result is that a chain reaction is created that, if not stopped, ends up damaging cellular structures.
To combat this phenomenon, there is something we can do: incorporating antioxidants into our diet. These compounds interact with the missing electrons in free radicals, enabling us to neutralize them effectively.
Free Radicals: What Are the Risks?
Free radicals can trigger a state of oxidative stress, which is a risk factor for several conditions, including:
- Vision loss due to the deterioration of the eye lens.
- Arthritis, or joint inflammation.
- Damage to nerve cells in the brain, possibly leading to conditions such as Parkinson’s disease or Alzheimer’s.
- Acceleration of the aging process.
- Coronary artery disease, as free radicals facilitate the attachment of LDL cholesterol to artery walls.
- Cancer triggered by damaged cellular DNA.
- Changes in appearance, such as loss of skin elasticity, wrinkles, and hair loss.
These risks are caused by a combination of internal factors, such as inflammation, as well as external factors like:
- Pollution
- Certain medications
- Cigarette smoking
- UV exposure
What Is the Purpose of Eating Antioxidant Foods?
The human body produces its antioxidants, but their levels depend on the food we eat. By consuming foods rich in antioxidants, we can protect against certain diseases by preventing cellular damage caused by free radicals.
Numerous studies have confirmed the fundamental role of a diet rich in antioxidants in treating:
- Dementia
- Alzheimer’s disease
Moreover, antioxidants are essential for:
- Liver, kidney, and digestive system functions
- Preventing cardiovascular disease
- Preventing cancer
In Which Foods Are Antioxidants Found?
The best sources of antioxidants are undoubtedly plant-based foods, particularly:
- Fruits
- Vegetables
Fresh fruits include:
- Cranberries
- Red grapes
- Peaches
- Raspberries
- Strawberries
- Redcurrants
- Figs
- Cherries
- Pears
- Oranges
- Apricots
- Mangoes
- Cantaloupe
- Watermelon
- Papaya
Dried fruits include:
- Pears
- Plums
- Apples
- Peaches
- Figs
- Dates
- Raisins
Vegetables encompass a variety of antioxidants. Examples of antioxidant-rich vegetables include:
- Broccoli
- Spinach
- Carrots
- Potatoes
- Artichokes
- Cabbage
- Asparagus
- Avocado
- Beets
- Radishes
- Lettuce
- Sweet potatoes
- Squash
- Kale
Spices and herbs also contain antioxidants. Examples of spices are:
- Cinnamon
- Oregano
- Turmeric
- Cumin
- Parsley
- Basil
- Curry powder
- Mustard seed
- Ginger
- Pepper
- Chili powder
- Paprika
- Garlic
- Coriander
- Onion
- Cardamom
Herbs include:
- Sage
- Thyme
- Marjoram
- Peppermint
- Oregano
- Basil
- Dill
Grains and nuts that contain antioxidants include:
- Corn flakes
- Oatmeal bars
- Muesli
- Walnuts
- Hazelnuts
- Pistachios
- Almonds
- Cashews
Beverages such as:
- Apple juice
- Cider
- Tomato juice
- Pomegranate juice
- Pink grapefruit juice
- Tea
- Coffee
- Red wine
- Beer (in moderation)
When Is It Important to Introduce Antioxidants into the Diet?
Antioxidants protect the body against the harmful effects of free radicals, defending both extracellular and intracellular levels.
A healthy diet rich in antioxidants promotes well-being and lowers the risk of developing various illnesses.
Free radicals primarily target:
- Cells
- The lipids composing their membranes
- Sugars
- Phosphates
- Proteins
- Enzymes
The effects of intense oxidative stress are responsible for developing chronic diseases associated with premature cellular aging.
In essence, antioxidants counteract cellular aging and support the immune system.
As a result, they are valuable in the prevention of:
- Cancer
- Cardiovascular
- Neurodegenerative
- Metabolic diseases
They slow down skin aging, alleviate inflammation, and protect the body against damage caused by:
- Ingesting carcinogenic molecules
- Inhaling toxic substances
- The side effects of certain medications
Free radicals can also form under certain personal and social conditions, including:
- Poor dietary habits
- Underlying health conditions
- Smoking
- Chronic inflammation
- Alcohol abuse
- Chronic stress
- Excessive drug use
- Environmental pollution
- Intense physical activity
All these factors necessitate an urgent need for antioxidants.
Antioxidant Supplements: When Are They Useful?
Antioxidant supplements aim to restore the chemical balance of free radicals by providing the electrons they lack.
The human body is capable of producing its own antioxidants to defend itself, such as:
- Superoxide dismutase
- Catalase
- Glutathione
However, when the oxidation level exceeds a certain threshold, external antioxidants may be needed. A healthcare professional should recommend the appropriate supplement and dosage.
Moreover, each antioxidant has a specific range of action against different molecules.
Therefore, considering a synergistic effect of multiple antioxidant agents through a combination of dietary sources and controlled supplementation is important.
