Free Radicals
In this antioxidant guide, you will learn about Free Radicals and how they affect our body. You will also discover that substances called Antioxidants are charged with fighting the damage and turning back the biological clock to keep us healthy.
For hundreds of years, people have searched for the proverbial Fountain of Youth. How can you stay young as you get older? Many things have been tried and most of them involve Plastic Surgery or elixirs that leave a lot to be desired.
Getting older is a fact of life. How you age is up to you. Plastic surgery is the soup du jour for many people but it only works on the outside of your body. While you can get a facelift or a tummy tuck to lift and flatten the exterior, your inner workings are still aging and sometimes at a faster rate than the outside.
As much as you care about the outside of your body, it is the inside that tells the tale. Older people are living longer and some younger folks are dying. What gives? The answer could lie in how we treat our bodies inside and out. It is a package deal. Our bodies work as a whole machine.
There are reasons why our bodies’ age and how some people are truly growing older gracefully to the tune of 100 years or more. The tools to accomplish this have been in front of us all the time.
What Are Free Radicals?
The name sounds like a group of people at a peace rally. But, these little chemical elements are less than peaceful. They affect the inner environment and change our bodies for the worst.
We have two ages for our bodies. Have you ever seen those shows that ask people to guess someone’s age? Their appearance reflects the way they have been treating their bodies and makes them seem older to others. This is the biological age of your body.
How old you really are is your chronological age. Certain activities that we participate in can make us look a lot older than our chronological age. Age is truly just a number in these cases.
Free radicals are responsible for how rapidly we age. They are by-products of cellular Metabolism. On the smallest level, our cells replenish themselves and produce energy to run the processes of The Body.
When this happens, certain molecules are left behind. These radicals are missing an electron and therefore will go looking for another one somewhere in the body. A molecule in need of an electron is unstable and will latch onto anything that has an electron it can steal away.
Free Radical Damage
The missing electron is the key to what radicals are after. They roam around inside your body looking for another electron. Radicals steal electrons from cells, DNA, enzymes and cell membranes.
Removing these electrons changes the composition of the structure it was stolen from. Cells are damaged and therefore don’t function normally. Enzymes can’t do their jobs as catalysts for cellular reactions. Changing DNA is always a bad sign. Compromising the integrity of cellular membranes leaves them vulnerable to attack by viruses, bacteria and other invaders.
All of these results are caused by free radical damage. These are not just by-products of cellular processes. They can be introduced into our bodies from other places. Foreign substances like cigarette or cigar smoke, radiation, drinking alcohol, air and Water pollution or ingesting artificial products can lead to higher levels in the body. Certain gases and even sunlight can affect these levels in our bodies.
Scientists have investigated the idea that radicals are responsible for many diseases in the body that affect us as we get older. As such, the problems that plague us as we get older are a result of the damage done to our bodies. Diseases like cancer, Alzheimer’s, diabetes, Heart Disease and autoimmune diseases have some of their roots in this type of damage.
Aging Process
This leads to another question: Are we aging more quickly than before? The answer lies in the amount of radicals in our bodies. The body has a defense mechanism that helps defend it and certain levels of these radicals can be managed. Cellular damage is repaired by the body.
Sometimes, our bodies can be overcome with too many free radicals and things go a little haywire. This condition is called oxidative stress. At this point, we become sick while our bodies are being overtaken. This is not an invasion by the body snatchers. The balance can be reversed with a little antioxidant power.
Ever wonder why some people age more gracefully than others? They have more cellular protection than others so they don’t fit the preconceived appearance of someone their age. And, isn’t that what we all want?
Types of Antioxidants
When the inner body is in trouble from free radicals antioxidants come to our rescue. Their main job is to fight radicals and win. Antioxidants have been thrust to the forefront of the Health scene as a sort of “anti-aging super substance.”
They are quite amazing. The nature of antioxidants is to neutralize radicals in the body. Antioxidants are molecules that have an extra electron to share with the roaming radicals. In their presence, they latch onto free radicals so they won’t steal electrons from other vital places.
There are several different kinds of antioxidants. They are categorized by the area of the body where they work. Antioxidants our bodies use: water soluble and fat soluble. If you know anything about the body, it is 90 percent water. There is a significant water composition to our blood.
Our cellular membranes are protected by a double layer that is made of lipids. One side is hydrophobic (water hating) and the other side is hydrophilic (water loving). Cellular membranes need protection from free radical damage too.
Antioxidant Benefits
Antioxidants help the internal environment of our bodies to stay in great working shape. You can change the outside with surgery and chemicals but if the inside is a wreck, you won’t live as long as you’d like.
Antioxidants are vitamins, minerals and other substances that keep cells repaired and lower the levels of free radicals in the system. Our immune systems are given a boost when antioxidants are around. This prevents diseases.
Our skin is an organ. In fact, it is the largest organ of the body. Antioxidants improve the look and feel of the skin which promotes a youthful appearance without benefit of outside sources. You can slow the aging process and live longer with constant ingestion of antioxidants.
Antioxidants Found in Food
Antioxidants, as was stated earlier, do not originate in the body. They come from our food. Some people take supplements, but supplementation is not the natural form for these molecules. The natural form provides not only antioxidants but other health properties for the body.
Eating a daily diet rich in the foods that contain antioxidants will do wonders for your inner body. If you are someone who likes variety, antioxidants can be found in a number of different food groups. Besides, eating these foods more and more will also change your body composition. You’ll have more energy, lean muscle and lower disease incidence.
Antioxidants can be further divided into these categories: phytochemicals, anthocyanins, carotenoids and trace minerals. Each can be found in the foods we eat. When searching for antioxidants, try to choose foods that have no pollutants, pesticides or other compounds added to them before eating. This reduces the amount of free radicals you are introducing into your body along with the antioxidants.
What Are Phytochemicals
Phytochemicals are only found in plant substances. Two of the main antioxidants here are Vitamin C and Vitamin E. the recommended daily allowance (RDA) of each is 400IU. This entire amount can be obtained from food.
Vitamin C is commonly found in citrus fruits, green leafy vegetables, green peppers, cantaloupe, and strawberries. Broccoli, spinach, cabbage, collards and kale are a few of the leafy greens that contain Vitamin C. this vitamin is water soluble.
Water soluble antioxidants work primarily in the blood and other areas of the body where water is the primary substance to build up the body’s defenses against free radicals. They reduce the incidence of age-related diseases including lowering the risk of cancer.
Vitamin E is also an antioxidant. It can be found in legumes, nuts, seeds, cold water fish, whole grains, sweet potatoes, vegetable oil, nut butters, mangos, avocados and other vegetables. Vitamin E is fat soluble. This antioxidant works in and around cellular membranes that are composed of fats to fight free radical damage. Bad cholesterol is less likely to stick to arterial walls and form plaques when fat soluble antioxidants are in sufficient quantities.
What Are Trace Minerals?
Trace minerals like selenium and zinc help antioxidants do their job. They are not technically antioxidants but they help to boost immunity. These minerals are found in Brazil nuts, dairy products, fish, chicken, red meat, whole grains and seafood. In their presence the risk of Arthritis and skin cancers are reduced.
What Are Anthocyanins?
Anthocyanins are phytochemicals but only exist in certain fruits and vegetables. They add the rich color to purple and blue fruits and vegetables. Blueberries contain antioxidant anthocyanins in large quantities. They are also present in red grapes.
What Are Carotenoids and Vitamin A?
Carotenoids are another antioxidant substance. They reduce the risk of heart disease and coronary artery damage. Carotenoids boost immunity and can work to reverse some free radical damage. Some common carotenoids are beta-carotene, lycopene and lutein.
Beta-carotene is most notable found in carrots. And we all know that carrots are legendary as improving eyesight. Other sources of beta-carotene are: brightly colored veggies, cantaloupe, sweet potatoes, pumpkin, dairy products, eggs and liver. Beta-carotene converts to a form of Vitamin A called retinol.
Lycopene is most notably found in tomatoes. Grapefruits and watermelon also contain lycopene. The antioxidant reduces heart disease and the incidence of Prostate cancer.
Lutein is a substance that is added to multivitamin formulations. Green leafy vegetables, yellow and orange fruits and vegetables contain this antioxidant. It is instrumental in preventing blindness. Examples of foods: kale, collards, corn, carrots, peas, tomatoes, lettuce, oranges and egg yolks.
Vitamin A is a powerful antioxidant that displays some of the same properties as carotenoids. It is found in brightly colored fruits and vegetables as well as leafy green vegetables like spinach, kale and collards.
Chocolate
Antioxidants are found in the abovementioned foods in larger quantities. Another source of antioxidants is chocolate. Chocolate has gained a bad reputation over the years but it has its humble roots in the Mesoamerican societies of the Aztecs, Incas and Mayans.
The cacao bean from which chocolate originates was highly prized. Many early civilizations used the beans as money. A man’s wealth and status were determined by his cache of cacao beans.
The bean was ground into a powder and used in a drink. The drink was prized by royalty and soldiers. Those who drank it noticed that they had increased libido, stamina, strength and less hunger. Part of this is due to the antioxidant properties of the bean.
Today, the chocolate with the highest antioxidants is dark chocolate. It also contains the highest percentage of pure cacao than any other chocolate. If it worked for the Aztecs it can also work for us centuries later. Choose dark chocolate that has no other add-ins like nougat, nuts, cream or caramel. Eating a small amount of chocolate every day is healthy for the body.
Supplements
Supplements are used to provide vitamins and minerals that you might miss in your daily diet. Being on the run with family and career can make it hard to get all of our Antioxidant Foods in each day. Some people use supplements.
While it is recommended that a multivitamin be taken each day, taking other supplements can be toxic in large doses. Before using supplementation to take in antioxidants like Vitamin C, E, A, and trace mineral, check with a physician. Although antioxidants found in food provide cellular protection, using too many supplements can actually work against the body.
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Some athletes are concerned with free radical damage. Exercising increases cellular metabolism and therefore increases the levels of free radicals. Are they at risk for oxidative stress or premature aging?
The good news here is that if you Exercise on a regular basis, your body will compensate for the increase in free radicals with enhanced cellular response. It seems that the body rises to the occasion since exercise is supposed to be good for the body. There is no evidence to suggest that athletes need to ingest higher amounts of antioxidants.
The downside is that if you are a person who exercises sporadically, you could be doing more harm than good. The increase in free radicals from the exercise is not matched by the body. That is one explanation for why you end up with stress fractures, broken or fractured bones and other “badges” of your weekend warrior status.
Finally, free radicals can lead to premature aging and diseases in the body because of the damage they do to cells and other body tissues. They are in search of an extra electron and will steal it from anywhere. But, the body is not left without its defenses. To enhance those defenses, antioxidants from our food boost immune response, repair cells, neutralize free radicals and slow the aging process.
You can help the antioxidants do their job by reducing your exposure to outside sources of free radicals. There isn’t much you can do about cellular metabolism as it is a necessary process of life.
Other sources include: pollutants in air, water and soil, cigarette smoke, x-rays and too much sunlight. Stay looking and feeling young with foods rich in antioxidants.