You may have heard the terms ‘antioxidant ‘ and ‘free radical’ before , however you may not know exactly what they are and how they relate to your overall health and wellbeing. In simple terms, free radicals are majorly reactive, unstable molecules that are roaming around your body. These molecules are unstable because they are missing an electon and they want to “steal” electrons from other healthy cells in your body. When a free radical steals an electron from a healthy cell, that healthy cell then becomes a free radical, and a chain reaction occurs. This chain reaction, called oxidation, can result in destruction to the cells of the body.
Free radicals can result in health problems such as premature ageing, cancer and heart disease. The output of free radicals is increased if you receive frequent vulnerability to UV rays, pollution and cigarette smoke. Antioxidants can help protect your health from free radicals and their adverse effects, giving you strong immunity from disease.
Thankfully, our bodies have a defense system to keep our cells from oxidative damage. Antioxidants, which are built in our body or extracted from the food we eat, helps to neutralize the free radicals in our bodies. The term antioxidant means “against oxidation.” Antioxidants work by donating one of their electrons to free radicals, but different from free radicals, antioxidants do not turn harmful and reactive when they lose an electron. Antioxidants are substances found in foods that help your cells destroy free radicals. They are found in vitamins, minerals and plant chemicals.
As such, it is important to get as many antioxidants as you are able to from the foods you digest by choosing a well-balanced diet including whole grains, lean meats and 5 to 10 servings of fruits and vegetables everyday. In order to protect and fix the cells in your body, it is essential to make sure you are getting enough antioxidants through the food you eat and/or nutritional supplements.
The most studied antioxidants are vitamin C, vitamin E, beta-carotene and selenium. Here are some examples of how to incorporate these groups of antioxidants into your diet.
1. VITAMIN C – Vitamin C, which is a water-soluble vitamin. It cannot be stored in the body, so it is essential to have some regularly in your diet. Sources of vitamin C include citrus fruits, raspberries, green peppers, broccoli, green leafy vegetables and strawberries. You don’t always simply have to eat the raw fruits or vegetables either. For example, there are many great raspberry recipes that you can make.
2. VITAMIN E is a fat-soluble vitamin, which means that it can be stored in the liver and other tissues of the body. Sources of vitamin E include wheat germ, nuts, seeds, whole grains and green leafy vegetables.
3. BETA-CAROTENE – Beta-carotene, which is converted to vitamin A in the body, is a destroyer of a particular type of free radical. Food sources of beta-carotene include green leafy vegetables, carrots and other yellow and orange fruits and vegetables.
4. SELENIUM – Selenium is a trace element with antioxidant properties. A selenium deficiency is associated with immune dysfunction and decreased CD4+ counts. Food sources of selenium include seafood, brazil nuts, eggs, meats and whole grains.
Try to incorporate some of these groups of food into your regular diet. Your body will thank you!