Antioxidants: protectors of your cells
Reading time: 6-8 min
Your body produces free radicals on a daily basis. This is a natural process, for example in energy production in the cells or in fighting unwanted invaders such as bacteria. But als your body ingests or creates too many free radicals can be harmful to your health. Free radicals are aggressive molecules that cause damage to cells, proteins and even your DNA. This process is called oxidative stress.
The cure? Antioxidants! In this blog we are going to talk about antioxidants and free radicals and how to rebalance them. One caveat, though: the tips are not for parents with a baby (sorry) or for people on the night shift. They don’t work as well for that. But anyone who is just “busy” can get more out of their energy than they do now.
A free radical is a particularly reactive substance that reacts rapidly with other substances causing a chemical reaction. This is basically good, but if it happens too much, there is oxidative stress and you need antioxidants to reduce these free radicals. It’s about – as with everything in life – finding the right balance.
Effects of oxidative stress
Oxidative stress has quite some consequences on your bodym and thus on your health. I list them for you below:
- Accelerated aging: free radicals accelerate the aging process of your skin and organs. Think wrinkles, dull skin and loss of elasticity, as well as aging of your connective tissue which can cause sagging of internal organs such as the bladder and bowels.
- Increased risk of chronic diseases: Long-term oxidative stress is associated with cardiovascular disease (such as arteriosclerosis and high blood pressure), cancer (damage to DNA increases the risk of malignant mutations), type 2 diabetes and neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
- Weakened immune system: Your immune system depletes faster or works less efficiently, making you more susceptible to infections and diseases.
- Fatigue and muscle problems: Free radicals can also damage muscle cells, leading to fatigue, muscle weakness and slower recovery processes after exercise.
But what is too much?
An excess of antioxidants is almost impossible, but an excess of free radicals is much more common. This is due to the conditions to which you expose your body, such as:
- Eating processed and ultra-processed foods
- Prolonged stress more than you can handle
- Exercising too intensely (for some, even going to the gym more than once a week)
- Not eating enough fruits and vegetables
- Air pollution and too much UV radiation
- Alcohol consumption and smoking
When too many free radicals are present in relation to antioxidants, we speak of so of oxidative stress. In fact, the free radicals keep reacting with their immediate environment, which can lead to oxidation (rust) and inflammations. As a result is your susceptibility to diseases such as diabetes, thrombosis and obesity (due to “rusting”) or rheumatism, allergies and thyroid–/bijnieruitputting due to the inflammations.
What are antioxidants?
Antioxidants clean up excess free radicals. They are substances that can neutralize or defuse free radicals. Thus, they help protect your body cells and tissues from oxidative damage.
Your body can produce certain antioxidants itself in the form of glutathione, NAC and certain enzymes. But that is usually not enough, better to get most of the antioxidants from your diet.
Below I give you a list of the most important antioxidants and the foods in which you can find them. It’s up to you to put these on your menu daily.
Vitamin C: This vitamin protectt the cells and supports the immune system for example in case of injury. Vitamin C is among others in onion, garlic, Brussels sprouts, broccoli, cauliflower, green leafy vegetables, parsley, potatoes, sea buckthorn, citrus fruits, rose hip, berries and kiwi.
Vitamin E: Protects cell membranes from oxidative damage. It is tfound in wheat germ oil, sunflower oil, sunflower seeds, pumpkin seeds, sesame seeds, whole grain products, sprouts, spinach, alfalfa, eggs, oily fish, meat, nuts and peanut butter.
Beta-carotene (the precursor to vitamin A): This substance wacts as an antioxidant and supports the skin and immune system. It is apresent in organ meats, oily fish, fish oil, seaweed, kale, carrots, broccoli, apricots, green and yellow vegetables, butter and butter oil.
Polyphenols: This is a grote group of plant substances with antioxidative action. These include compounds with names as ECGC, quercitin, anthocyanins, lutein, coumarin and lycopene. The main bronnen are: blueberries, strawberries, raspberries, grapes, pomegranate, green tea, dark chocolate, curcumin and tomato.
Flavonoids: This is a sub group of the polyphenols, which helps protect blood vessels and reduce oxidative stress.. Main bronnen: apples, onions, citrus fruit, green tea, berries, eggplant.
Zinc: Zinc is a mineral that the action of antioxidant enzymes in the body supportt. It is mainly found in wheat germ, hemp seeds, brewer’s yeast, eggs, organic meat, organ meats, oysters, sprouted seeds, soy germs, alfalfa, bean sprouts, sunflower and pumpkin seeds.
Selenium (mineral): Selenium is a trace element that is part of important antioxidant enzymes.. It is te found in Brazil nuts, whole grain cereals, sunflower seeds, lentils, provided the plants are in selenium-rich soil.
Fruits and vegetables
The easiest way to get antioxidants is by eat varied and multicolored foods. The more colors on your plate, the wider the spectrum of antioxidants.
- Green leafy vegetables: spinach, kale, endive.
- Cruciferous vegetables: broccoli, Brussels sprouts, cauliflower.
- Orange and yellow vegetables: carrots, squash, yellow bell bell pepper.
- Red and purple fruits and vegetables: tomatoes, eggplant, beet, blueberries, grapes, raspberries, strawberries.
- Tropical fruits: mango, papaya, pineapple.
Antioxidants for your skin and hair
Oxidative stress ages your skin: its elasticity decreases, you get wrinkles and pigment spots. Hair loss can also be a result of oxidative damage. Antioxidants help slow this process by neutralizing free radicals before they can cause damage to skin cells or hair follicles.
Practical tips for skin and hair:
- Eat a variety of fruits and vegetables every day.
- Avoid sunburn.
- Cleanse your skin daily to remove pollution.
- Consider a supplement if you are not getting enough from food.
Conclusion
Antioxidants are important for protecting our cells from oxidative stress. By eating a varied and colorful diet, you get enough different antioxidants to support your body. Therefore, a healthy diet with plenty of vegetables, fruits, nuts, seeds and whole grain products is the best way to get enough antioxidants daily.
Of course, the signs vary from person to person and sometimes certain symptoms persist. In that case, it is better to look further, for example at a complementary therapist who can help you with bioresonance, naturopathy, orthomolecular medicine or otherwise.
Have questions as a result of this blog? Comment here or email: info@vegaqura.com
Literature:
- Pizzino G, et al. (2017). Oxidative Stress: Harms and Benefits for Human Health. Oxidative Medicine and Cellular Longevity, 2017:8416763. https://doi.org/10.1155/2017/8416763
- Lobo V, et al. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews, 4(8):118-126. https://doi.org/10.4103/0973-7847.70902
- NutritionFacts.org. Antioxidants in Foods. https://nutritionfacts.org/topics/antioxidants/
