Free Radicals and Antioxidants

FREE RADICALS AND ANTIOXIDANTS

We have heard about antioxidants and free radicals, but we really know little about what free radicals are. Free radicals damage our body, causing, at best, aging, and at worst, serious diseases. However, there are various ways to protect oneself from this process. How do free radicals act? They are formed in many processes in the body, for example, through metabolism or by the immune system to attack viruses and bacteria. However, there are environmental factors – pollution, tobacco, poor diet – that increase the levels of these in our body. The body manages the free radicals that are produced naturally, but if their production is excessive, damage occurs. What diseases can they cause? Free radicals are responsible for aging. People less exposed to excess free radicals will age later. Moreover, free radicals can cause cardiovascular diseases by significantly increasing levels of bad cholesterol, as well as increasing the risk of cancer, particularly of the mouth, pharynx, and esophagus. Free radicals are also involved in Parkinson’s disease, Alzheimer’s, arteriosclerosis, and diabetes. How to combat excess free radicals? It is the antioxidants that help slow down the process of free radicals. A good way to consume antioxidants is through diet. Maintaining an adequate intake of foods with vitamins like C and E and beta-carotene, as they are responsible for neutralizing free radicals by donating one of their electrons, thus ending the chain of thefts. Now we know what free radicals are and the enormous damage they can cause to our body. Therefore, not only is diet important, but also taking care of the lifestyle we lead. What are antioxidants? Antioxidants are molecules that prevent the oxidation of other molecules, especially when they are exposed to free radicals. Thanks to this function, antioxidants have the ability to delay the wear and tear of the skin, organs, tissues, and more. Consuming antioxidants in the diet is key to enjoying good health and beauty. When consumed frequently, the body has the ability to regenerate, prevent premature aging, and, above all, combat free radicals that, if left untreated, can make the body sick and cause serious problems like cancer. There are about 8,000 types of antioxidants, although not all act in the same way in the body. Some directly combat free radicals, others only act in specific parts of a cell, and others respond only under certain conditions. Setting this aside, the most important thing is to provide the body with a significant amount of antioxidants daily, so that it can strengthen itself to perform its functions. What are the foods richest in antioxidants? If you are not yet familiar with the best antioxidant-rich foods, here is a list of the 9 most important Berries Blueberries, raspberries, and blackberries contain an antioxidant called proanthocyanidins that, according to several studies, could prevent cancer and heart diseases. Broccoli Broccoli is one of the most nutritious vegetables we can include in our diet. It contains more vitamin C than an orange and has more calcium than a glass of milk. In addition to that, it is rich in vitamins and minerals that provide great benefits to our body. Broccoli contains phytonutrients, which are substances that can help prevent and combat diseases. Sulforaphane, a phytonutrient found in broccoli, is associated with the reduction of different types of cancers. Nuts Nuts contain essential fatty acids and a large amount of antioxidants that contribute to controlling cellular oxidative stress, in addition to providing a protective action against conditions such as cancer, cardiovascular diseases, and cognitive decline. Green tea It is characterized by having high concentrations of polyphenols, compounds that, in conjunction with other chemical substances, increase the levels of fat oxidation and thermogenesis. Regular consumption of green tea helps with weight loss, in addition to reducing high cholesterol levels, preventing cancer, and heart diseases. Tomato Tomatoes are the quintessential source of the antioxidant known as lycopene. Lycopene could combat different diseases more effectively than vitamin E and beta-carotene. Lycopene needs to be accompanied by a healthy fat to be effectively absorbed. Therefore, it is recommended to pair tomatoes with olive oil to obtain all their benefits. Garlic Although often used to season food, garlic is a highly medicinal food rich in antioxidants. One clove of garlic contains vitamins A, B, and C, selenium, iodine, potassium, iron, calcium, zinc, and magnesium. Additionally, garlic is considered a natural antibiotic capable of eliminating some strains of harmful bacteria. Consuming raw garlic could help prevent cancer, eliminate heavy metals from the body, and lower blood pressure and cholesterol. Dark chocolate Dark chocolate contains a large amount of antioxidants, which positively affect the body by improving cardiovascular health and skin, as well as emotional states. In any case, chocolate should be consumed in moderation, not exceeding 30 grams per day. Carrots Carrots contain beta-carotene and other important antioxidants that help the body produce vitamin A. Vitamin A is good for visual health, in addition to being key in cancer prevention. Grapes Grapes, as well as the red wine made from them, are a rich source of polyphenols and flavonoids, which help control bad cholesterol, reduce blood pressure, and protect the heart. In the case of red wine, its benefits are obtained as long as it is consumed in moderation.