Antioxidants: What They Are, Why the Body Needs Them, and How to Get Them

Contents:

• Why do we need antioxidants
• What is oxidative stress
• How antioxidants work
• What oxidants can we get from food
• Why "live" antioxidants are better than dietary supplements
• How to help the body create more antioxidants

Why Antioxidants Are Important

Antioxidants are important molecules that regulate free radical levels in the body. To understand the role of antioxidants, it is necessary to understand the mechanism of free radical formation and their potential health risks. Free radicals are generated as a result of various processes, such as metabolism, exposure to ultraviolet light, pollution, and smoking. These unstable molecules can cause oxidative stress, which leads to damage to cells and DNA. This, in turn, is associated with the development of various diseases, including cancer, cardiovascular disease, and premature aging. Antioxidants help neutralize free radicals, reducing the risk of these diseases and maintaining the overall health of the body. Therefore, it is important to include antioxidant-rich foods such as fruits, vegetables, nuts, and leafy greens in your diet to maintain balance and protect cells from damage.

The body undergoes numerous processes involving oxygen daily. Some oxygen is used in the respiratory chain to produce energy, while the rest is expended to form reactive oxygen species such as superoxide anion, hydrogen peroxide, and the hydroxyl radical. These compounds are known as free radicals. They play an important role in metabolism, but in excess they can cause oxidative stress and cellular damage.

In a healthy body, free oxygen radicals are necessary for two key processes: the destruction of old cells and the accelerated creation of new ones. All cells in our body are capable of producing free oxygen radicals to meet their own needs. These molecules also play an important role in fighting infections by damaging the walls of bacteria and supporting immune cells in their anti-infective activity. After fulfilling their function, free radicals remove damaged molecules and replace them with new ones, which helps maintain health and restore cells.

Free radicals are unstable molecules that, when present in excess, begin to oxidize various cellular components, leading to their damage. Free radicals are unstable due to the presence of an unpaired electron in their orbit, making them highly reactive. A single free radical can oxidize fatty acids, leading to the formation of new free radicals. This process has an avalanche-like nature and can only be stopped by antioxidants, which neutralize free radicals and protect cells from oxidative stress. It is important to pay attention to antioxidant sources in the diet to maintain health and prevent cellular damage.

A lack of antioxidants can lead to rapid damage to the body by free radicals, which can ultimately cause serious illness and even death. Antioxidants play a key role in protecting cells from oxidative stress, which occurs as a result of free radicals. Including foods rich in antioxidants in your diet can help prevent negative health effects.

What is oxidative stress

When the number of free radicals exceeds the level of antioxidants, a condition known as oxidative stress occurs. This condition leads to an overload of cellular processes, which can damage DNA and slow down cellular repair. As a result, cells age faster and die. Currently, more than 200 diseases associated with oxidative stress have been identified. This process does not occur suddenly, but develops under the influence of various factors over a long period of time. Maintaining a balance between free radicals and antioxidants is essential for cellular health and disease prevention.

Reactive oxygen species are formed for several reasons. The main factors contributing to their formation are ultraviolet radiation, environmental pollution, and metabolic processes in the body. As a result of oxidative reactions and exposure to various toxins, free radicals can cause oxidative stress, which negatively impacts cells and tissues. Understanding the mechanisms of reactive oxygen species formation is important for developing methods for the prevention and treatment of diseases associated with oxidative stress.

• Ultraviolet radiation (therefore, SPF cream is needed in the sun);
• psychological stress;
• smoking;
• regular alcohol consumption;
• taking medications;
• physical overexertion;
• inflammatory processes;
• any infections;
• excess weight [3].

Under normal conditions, oxidative stress is absent due to the ability of antioxidants to effectively neutralize the harmful effects of oxidants. However, the antioxidant system has its limits. With an excess of free radicals, its reserves may not be sufficient to protect cells from damage. This emphasizes the importance of maintaining a balance between oxides and antioxidants to prevent oxidative stress and related diseases. Maintaining a healthy lifestyle, including a healthy diet and regular exercise, can help strengthen the body's antioxidant system.

E-cigarettes, vapes, and POD systems: are they really safe?

In recent years, electronic cigarettes and vapes have gained popularity as an alternative to traditional cigarettes. However, the question of their safety remains relevant. Many users believe that vaping is less harmful than smoking cigarettes, but scientific research shows this is not entirely true. E-cigarettes contain nicotine and other chemicals that can have negative health effects. Inhaling the vapor produced by vaping can lead to various respiratory and cardiovascular diseases. Furthermore, the long-term effects of e-cigarette use have not yet been fully studied, raising additional concerns. POD systems, which use pre-filled cartridges, are also not without risks. While they may be more convenient to use, the amount of nicotine and other additives in the cartridges can vary, making it difficult to monitor consumption. It is important to understand that while e-cigarettes may help some people quit smoking, they are not a harmless alternative. Awareness of the potential health effects should be a priority for users. Before deciding to switch to vaping or pod systems, it is important to thoroughly research all aspects and consult with a healthcare professional.

How Antioxidants Work

Living organisms could not survive in an atmosphere with high oxygen levels, ultraviolet radiation, and natural radiation without the development of protective systems over a long period of evolution, among which antioxidant protection plays a key role. Antioxidants help neutralize free radicals that can damage cells and DNA, thereby ensuring the survival and health of organisms in challenging environmental conditions.

Antioxidants play a key role in protecting the body from free radicals by neutralizing them through electron transfer. When an antioxidant transfers an electron to a free radical, the active form of the radical is converted to a neutral form, which interrupts the chain reaction and prevents the formation of new free radicals. This makes antioxidants important components for maintaining health and preventing oxidative stress. Eating foods rich in antioxidants can help improve the overall health of the body and slow down the aging process.

What oxidants can you get from food?

The body's antioxidant system is organized in such a way as to quickly replenish its reserves. When an antioxidant is used up, it is restored and ready to fight free radicals again. Two types of antioxidants function in the body: direct, which directly bind free radicals, and indirect, which promote the synthesis of new antioxidant molecules. To ensure the effective functioning of this system, it is necessary to consume foods rich in antioxidants, such as vitamin C, vitamin E, selenium, and polyphenols. Including these substances in your diet will help maintain health and protect cells from oxidative stress.

Vitamin E is a group of eight compounds, among which the most active is alpha-tocopherol. This vitamin plays an important role in preventing oxidative processes, interrupting chain reactions that can lead to the formation of free radicals. To maintain proper antioxidant function, adults need 15 mg of tocopherol per day, while children require 3 to 15 mg, depending on age. Including vitamin E in the diet helps improve overall health and protect cells from damage.

Vitamin C is a water-soluble vitamin with direct antioxidant properties. It not only protects the body's cells from oxidative stress but also promotes the restoration of other antioxidants, such as vitamin E. Vitamin C plays a key role in maintaining health, strengthening the immune system, and improving iron absorption. Its regular consumption is important for preventing various diseases and maintaining overall well-being.

Research confirms that vitamin C can accumulate in immune system cells, providing protection when interacting with oxidizing molecules. This vitamin plays a key role in maintaining immune function and can help strengthen the body's defense mechanisms. Maintaining adequate levels of vitamin C in the body is important for the effective functioning of the immune system and the prevention of free radical damage.

The human body cannot store vitamin C for long periods of time, making it essential to obtain it daily through diet. Adults should get approximately 100 mg of vitamin C per day, while children are recommended to consume 30 to 90 mg per day. It is important to remember that regularly consuming foods rich in vitamin C helps maintain health and strengthen the immune system.

Beta-carotene is a compound that is converted into vitamin A in the body. Scientific research has identified over 600 chemical compounds from the carotenoid group that have antioxidant properties. Beta-carotene is found in orange, red, and green foods. The recommended daily intake of beta-carotene for humans ranges from 2 to 7 mg. Including foods rich in beta-carotene in your diet improves health and strengthens the immune system.

Lycopene is a powerful fat-soluble antioxidant found in red and pink foods, such as tomatoes, watermelon, and grapefruit. The intensity of the color directly indicates the lycopene content: the brighter the shade, the more of this beneficial substance the product contains. Lycopene effectively neutralizes free radicals; its antioxidant activity is twice that of beta-carotene and ten times that of vitamin E. The body requires only 5 mg of lycopene per day to achieve maximum benefits. Including foods rich in lycopene in your diet may help improve health and prevent various diseases.

Selenium is an antioxidant mineral that plays an important role in the human body. It is present in soil and absorbed by plants, making it available in a variety of foods. Brazil nuts are one of the richest sources of selenium, but the mineral is also found in mushrooms, brown rice, and oats. Selenium is necessary for the synthesis of the enzyme glutathione peroxidase, which breaks down hydrogen peroxide in cells, protecting them from oxidative damage. To maintain normal glutathione levels in the body, a person is recommended to consume 20 to 100 mcg of selenium per day. Given its importance for health, including selenium-rich foods in the diet can help maintain the body's antioxidant defenses.

Interest in flavonoids arose in the 1990s due to the so-called "French paradox." Although the French may not have a healthy lifestyle—they consume a high-fat diet, are physically inactive, and smoke—they have a significantly lower incidence of cardiovascular disease and a higher life expectancy than other countries. This paradox is explained by the fact that the French consume large amounts of flavonoids from red wine. Flavonoids are a large group of compounds that give fruits and vegetables their vibrant colors, including orange, bright red, deep blue, green, and yellow. These compounds have antioxidant properties and may promote cardiovascular health, making them an important part of the diet.

The optimal daily intake of flavonoids for adults is 250 mg, while for children, the recommended dose ranges from 150 to 250 mg. Flavonoids play an important role in maintaining health due to their antioxidant properties and ability to improve overall well-being. Eating foods rich in flavonoids can help strengthen the immune system and prevent various diseases.

Omega-3 fatty acids play a key role in the normal functioning of the body. Of the three known omega-3 acids, one, alpha-linolenic acid (ALA), is essential, meaning that our bodies cannot produce it on their own and must obtain it from food. The other two omega-3 acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be synthesized from ALA, although in limited quantities. Therefore, it is important to include sources of omega-3 in the diet to maintain health and prevent various diseases.

The daily requirement for alpha-linolenic acid (ALA) varies depending on age and gender. For adult men, the recommended daily intake is 1.6 mg of ALA per day, while for women this figure is lower - 1.1 mg. In children, ALA intake can range from 0.5 to 1.6 mg depending on age. Adherence to these standards promotes health and proper functioning of the body.

Astaxanthin is a powerful fat-soluble pigment and carotenoid that is an important antioxidant. Its unique molecular structure allows astaxanthin to effectively interact both outside and inside cell membranes. This property provides it with excellent protection against free radicals, significantly exceeding the effectiveness of substances such as beta-carotene and vitamin C. The main sources of astaxanthin are seafood, making it an important element in the diet for maintaining health and strengthening the immune system.

The European Food Safety Authority (EFSA) strongly recommends astaxanthin intake of up to 8 mg per day. Astaxanthin is a powerful antioxidant that can support health and well-being. Including astaxanthin in the diet may help improve metabolism and protect cells from oxidative stress. EFSA recommendations should be followed to ensure optimal results and safety when taking astaxanthin supplements.

Coenzyme Q10, also known as ubiquinone, is a vitamin-like compound with unique properties. It is regenerated by the body's enzymatic systems, unlike other antioxidants, which lose their activity after neutralizing free radicals. For maximum health benefits, the optimal daily intake of coenzyme Q10 for adults is 30 mg. This coenzyme plays an important role in cellular energy metabolism and supports cardiovascular health, making it a valuable addition to the diet.

Why "live" antioxidants are better than supplements

Antioxidants are often available in supplement form, advertised as "ultra" or "high dose." While this marketing strategy may seem appealing, it is important to understand that excess antioxidants are not always beneficial. Megadoses can be toxic and, in some cases, even promote oxidative stress instead of preventing it. Therefore, it is recommended to consult a doctor or nutritionist before using such supplements to avoid negative health effects.

The benefits of antioxidants are often determined not only by their content, but also by their interactions with other substances present in whole foods. A study conducted by specialists from the University of Milan confirmed this hypothesis. Participants in the study were divided into two groups: one group consumed 300 ml of natural orange juice for two weeks, while the other group received the same volume of a sweetened drink with added vitamin C. Despite the identical vitamin content in both drinks, the results showed that natural orange juice demonstrated a more pronounced antioxidant effect. This study highlights the importance of choosing natural foods to achieve maximum health benefits.

The best way to get antioxidants safely and effectively is to eat antioxidant-rich foods. We get not only individual antioxidants from food, but also a whole range of beneficial substances that promote health and protect the body from free radicals. Including a variety of fruits, vegetables, nuts, and seeds in your diet will help provide the body with the antioxidants it needs to maintain overall well-being.

It is important to pay attention to the origin of foods. If fruits or vegetables were grown in poor soil, they most likely do not contain sufficient amounts of nutrients. Therefore, it is worth finding out about the growing conditions and the quality of the soil before purchasing. This will help you make more informed choices and provide your body with the vitamins and minerals it needs.

Discover additional resources:

Dietary supplements (DS) are products containing natural or synthetic ingredients that can complement the diet. They often include vitamins, minerals, amino acids, and plant extracts. Dietary supplements are designed to improve overall health, support the immune system, and prevent various diseases.

Taking dietary supplements has its pros and cons. On the one hand, they can be useful for people experiencing a deficiency of certain nutrients or wanting to improve their overall health. On the other hand, excessive or incorrect use of dietary supplements can lead to negative consequences. It is important to remember that dietary supplements are not a substitute for a proper diet and should not be perceived as a universal solution for all health problems.

Before starting to take dietary supplements, we recommend consulting a doctor or qualified specialist. This will help avoid possible contraindications and side effects. You should also pay attention to the quality of the products and choose supplements from trusted manufacturers. The safety of taking dietary supplements largely depends on the correct choice, dosage, and individual characteristics of the body.

How to help the body create more antioxidants

• Quit smoking. Tobacco smoke contains many toxic substances, including those that enhance oxidative stress. This means that a smoker's body must consume even more antioxidants to counteract the effects of cigarette smoking. For example, smokers need to consume 35 mg more vitamin C per day [13].
• Don't give up meat. Meat contains enough cysteine ​​- this amino acid is considered a fairly powerful antioxidant, since it is a precursor to glutathione [3].
• Limit unhealthy foods. "Sweet," "fatty," and "fried" - if a food fits one of these descriptions, then the body will need to use a decent amount of antioxidants after it [6].
• Get enough sleep. During sleep, the body produces the neurohormone melatonin. It is known as the sleep hormone, but, in addition, it has powerful antioxidant activity [3]. Melatonin can independently neutralize free radicals and help the glutathione peroxidase system. Melatonin production requires two conditions: absolute darkness and the amino acid tryptophan [35].