Antioxidants: Our Protection Against Aging and Disease
Antioxidants: Our Protection Against Aging and Disease
So, what are they? In short, they are the GOOD GUYS, tiny but powerful compounds hard at work 24/7 that protect our bodies from damage and prevent us from getting sick, basically they inhibit oxidation, which is a natural chemical reaction that can produce “Free Radicals”, the BAD GUYS.
While you may have heard of them, you might not know a lot about their benefits, and with more and more studies showing how incredibly important they are, you need to know just how it is that you can get more of them.
"Antioxidant", is a general term for any compound that can counteract unstable molecules called free radicals that damage DNA, cell membranes, and other parts of cells. Because free radicals lack a full complement of electrons, they steal electrons from other molecules and damage those molecules in the process. Antioxidants neutralize free radicals by giving up some of their own electrons. In making this sacrifice, they act as a natural "off" switch for the free radicals. This helps break a chain reaction that can affect other molecules in the cell and other cells in the body. But it is important to recognize that the term "antioxidant" reflects a chemical property rather than a specific nutritional property.
Like so many things its quite simply about BALANCE, think of a compound as a plate, if it has 2 electrons, it stays nice and balanced, and therefore stable, remove an electron, and immediately it becomes unbalanced and unstable, potentially causing all manner of damage, think of a motorcycle driving down the highway if you all of a sudden took one wheel away?
Because free radicals are so pervasive, you need an adequate supply of antioxidants to disarm them. Your body's cells naturally produce some powerful antioxidants, such as alpha lipoic acid and glutathione. The foods you eat supply other antioxidants, such as vitamins A, C and E. Plants are full of compounds known as phytochemicals—literally, "plant chemicals"—many of which seem to have antioxidant properties as well. For example, after vitamin C has "quenched" a free radical by donating electrons to it, a phytochemical called hesperetin (found in oranges and other citrus fruits) restores the vitamin C to its active antioxidant form. Carotenoids (such as lycopene in tomatoes and lutein in kale) and flavonoids (such as flavanols in cocoa, anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea) are also antioxidants.
While free radicals are damaging by their very nature, they are an inescapable part of life. The body generates free radicals in response to environmental insults, such as tobacco smoke, ultraviolet rays, and air pollution, but they are also a natural byproduct of normal processes in cells. When the immune system musters to fight intruders, for example, the oxygen it uses spins off an army of free radicals that destroy viruses, bacteria, and damaged body cells. Some normal production of free radicals also occurs during exercise. This appears to be necessary in order to induce some of the beneficial effects of regular physical activity, such as sensitizing your muscle cells to insulin.
Okay, so now you know what they are, let’s get on to how you can ingest more of them, firstly…a small word of warning…. news articles, advertisements, and food labels often tout antioxidant benefits such as slowing aging, fending off heart disease, improving flagging vision, and curbing cancer no less. And laboratory studies and many large-scale observational studies (those that query people about their eating habits and supplement use and then track their disease patterns) have noted antioxidant benefits from diets rich in them, particularly those coming from a broad range of colourful vegetables and fruits. But results from randomized controlled trials of antioxidant supplements (in which people are assigned to take specific nutrient supplements or a placebo) have not supported many of these claims. Indeed, too much of these antioxidant supplements won't help you and may even harm you.
It is 100% better to supply your antioxidants from REAL FOOD, fruits, vegetables, wholegrains, legumes, beans, nuts, seeds, seafood, and lean meats.
Big picture the best approach is to have a varied diet with lots of natural food sources that will help ensure you get a wide spectrum of antioxidants. Getting more antioxidants into your diet can be as simple as eating more colourful fruits and vegetables, diversifying your diet with a range of whole foods, and being mindful of your overall nutritional balance.
Here’s a good sample list:
Green Vegetables – (Examples like - Spinach, Artichokes, Kale, Chard [Silver-beet], Broccoli, asparagus, lettuce, green and red cabbage) Beetroot, Carrots, Sweet Potatoes, Pumpkin, Tomatoes, Avocado’s, Berries (Blueberries, Strawberries, Raspberries, Goji Berries, Cranberries and Grapes), Fruits (Kiwifruit, Apples, Oranges, Lemons, Pineapple, Guava, Mango and Apricots) Beans, Legumes, Nuts (Pecans are an excellent source),Seeds, Dark Chocolate, Peppers, Onions, Spices (like Garlic\Turmeric) & Herbs, Mushrooms, Honey, Green Tea, and yes Coffee.
Antioxidants have quite the list of health benefits.
Antioxidants aren’t a single entity, but a group of compounds, including vitamins C and E, selenium, and flavonoids, found abundantly in fruits and vegetables.
These compounds offer a wide range of health benefits including:
• Cellular Protection and Longevity: By combating oxidative stress, antioxidants help protect cells from damage, supporting the body's natural repair systems and contributing to longer cell life.
• Chronic Disease Mitigation: Evidence suggests a diet high in antioxidants is associated with a reduced risk of chronic diseases such as heart disease, stroke, cancers, and neurodegenerative diseases like Alzheimer's.
• Enhanced Physical Recovery and Performance: For active individuals, antioxidants can reduce muscle fatigue and enhance recovery by minimizing oxidative damage during physical exertion.
• Skin Health and Aesthetic Benefits: Antioxidants like beta-carotene and vitamins C and E can protect the skin from harmful UV radiation and environmental pollutants, reducing signs of aging and promoting skin health.
In conclusion…
Antioxidants are indispensable for promoting health, longevity, and disease prevention.
With a wide range of foods to choose from, there are multiple ways to boost your intake without having to radically change your diet.
HOORAH!! to antioxidants and all they do for us!
You owe it to yourself to consume as many as safely possible, take care :o)