Oxidative Stress and Importance of Antioxidants
- Banu Akgul
- May 12, 2024
- 4 min read
Oxidative stress is a condition in which there is an imbalance between the production of free radicals and the body's ability to neutralize them with antioxidants, leading to certain illnesses and conditions like diabetes.. These levels can be measured through your blood plasma.
What are Free Radicals?
Free radicals are highly reactive and unstable molecules that contain one or more unpaired electrons in their outer shell. They are produced internally from sources like mitochondria, xanthine oxidase, peroxisomes, inflammation, and exercise. External sources include cigarette smoke, radiation, air pollutants, and industrial chemicals.
Free radicals can contribute to the development of various illnesses and diseases due to their ability to damage important biomolecules like DNA, proteins, and lipids in cells. Here are some key ways free radicals can lead to illness:
Cancer - Free radicals can cause mutations in DNA by altering its genetic code, which can lead to uncontrolled cell growth and cancer development.
Cardiovascular diseases - Oxidative damage from free radicals can lead to the oxidation of LDL cholesterol, contributing to plaque buildup in arteries (atherosclerosis) and increasing the risk of heart attacks and strokes.
Neurodegenerative diseases - Oxidative stress caused by free radicals is implicated in the pathogenesis of Alzheimer's, Parkinson's, and other neurodegenerative disorders by damaging neurons in the brain.
Diabetes complications - Free radicals can disrupt insulin signaling pathways and damage pancreatic beta cells, contributing to the development of diabetes and its associated complications like neuropathy and retinopathy.
Inflammatory conditions - Free radicals can trigger inflammatory responses and worsen conditions like rheumatoid arthritis, asthma, and inflammatory bowel diseases by damaging cells and tissues.
Age-related diseases - The accumulation of oxidative damage from free radicals over time is thought to contribute to the aging process and age-related diseases like cataracts, macular degeneration, and osteoporosis. They are formed naturally in the body during normal metabolic processes, as well as from external sources like cigarette smoke, radiation, and environmental pollutants. Free radicals can damage important biological molecules like DNA, proteins, lipids, and cell membranes, leading to cell injury and disruption of normal functions.
The following foods can contribute to increased production of free radicals and oxidative stress in the body:
I. Refined carbohydrates and sugary foods: Pancakes, soft pretzels, bread products, ice cream, milkshakes, popcorn, spaghetti, soft drinks, candy. These foods are high in sugars and starches that the body breaks down, generating free radicals as a byproduct.
II. Processed meat: Sausages, bacon, ham, pepperoni, hot dogs, salami, corned beef, deli meats. Processed meats contain preservatives that can lead to the production of free radicals.
III. Alcohol: Alcohol increases reactive oxygen species, reduces antioxidant levels in cells, and enhances oxidative stress, especially in the liver.
IV. Foods high in polyunsaturated fatty acids: Polyunsaturated fatty acids are susceptible to oxidation by free radicals during storage, cooking, and frying of foods. Fried foods, foods cooked in reused oils/fats.
V. Red meat: Red meat is particularly vulnerable to oxidation due to its high iron content, which can promote free radical formation.
Antioxidants as Protective Agents
Antioxidants are compounds that can neutralize free radicals by donating an electron, preventing or repairing the damage caused by oxidation.They act as "free radical scavengers" and help maintain a balance between free radicals and antioxidant defenses in the body.
Dietary antioxidants like vitamins C and E, carotenoids, flavonoids, and phenolic compounds are found in plant-based foods such as fruits, vegetables, whole grains, nuts, and seeds.
Health Benefits of Antioxidants
Antioxidants are believed to reduce the risk of various chronic diseases, including cancer, cardiovascular diseases, neurodegenerative disorders, diabetes complications, and age-related diseases.
They may help prevent or slow down the progression of these diseases by mitigating oxidative stress and inflammation.A diet rich in antioxidant-rich foods is associated with better overall health and a reduced risk of chronic diseases.
While excessive intake of isolated antioxidant supplements may not be beneficial and could potentially be harmful, obtaining antioxidants from a balanced diet with a variety of plant-based foods is recommended for optimal health and disease prevention
top foods that are rich sources of antioxidants:
Berries (blueberries, raspberries, strawberries, goji berries) Berries are packed with antioxidants like anthocyanins, vitamin C, and other beneficial plant compounds.
Nuts and seeds (pecans, walnuts, almonds, sunflower seeds) Nuts and seeds contain antioxidants like vitamin E, as well as healthy fats and plant sterols with antioxidant properties.
Leafy greens (spinach, kale) Green leafy vegetables are excellent sources of antioxidants like lutein, zeaxanthin, and vitamin C
Vegetables (artichokes, beets, red cabbage) Deeply colored vegetables like artichokes, beets, and red cabbage are rich in antioxidant compounds like betalains and anthocyanins.
Beans and legumes Beans and legumes provide antioxidants like kaempferol and other polyphenols.
Herbs and spices (turmeric, cinnamon, oregano) Many herbs and spices are concentrated sources of antioxidants that can reduce oxidative stress.
Dark chocolate and cocoa Dark chocolate and cocoa contain flavanols and other antioxidants that provide health benefits.
Fruits (pomegranates, acai berries, citrus fruits) Deeply colored fruits like pomegranates and acai are rich in antioxidant vitamins and plant compounds.
Evaluate your health using these four important criteria set by researchers:
Do you smoke?
Do you keep a healthy weight (a BMI of 18-25), or are you actively losing weight to achieve it?
Do you consume at least five servings of fruits and vegetables every day?
Do you engage in physical activity for 30 minutes or more, at least five days a week?
By embracing a diet rich in fruits, vegetables, nuts, seeds, and legumes, we not only nourish our bodies with essential nutrients but also fortify our defenses against oxidative stress. In doing so, we take a proactive stance in safeguarding our health and vitality, one wholesome meal at a time.
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