She Strengthens

The Surprising Truth About Free Radicals and Antioxidants

What Are Free Radicals, Anyway?

Free radicals are oxygen-containing molecules that are highly reactive and unstable. They’re formed when molecules or atoms gain or lose electrons, resulting in an unpaired electron that can easily react with other molecules. This unpaired electron doesn’t like being alone, so it searches the body for an electron to pair with, which can sometimes cause damage.

The Role of Antioxidants

Antioxidants are generous molecules that can give up an electron without making themselves unstable. This stabilizes the free radical and stops its potentially damaging search. Think of antioxidants as the body’s donation center for free electrons.

Fast Facts About Free Radicals

• Free radicals are a natural byproduct and can’t be completely eliminated.
• They can be formed either naturally in the body through normal metabolic processes or from external factors like X-rays, cigarette smoking, air pollutants, and industrial chemicals.
• When free radicals accumulate, they may cause oxidative stress.
• Oxidative stress is caused when there’s an imbalance between free radicals and antioxidants.
• Antioxidants stabilize free radicals and can be acquired through a nutritious and balanced diet.

The Impact of Free Radicals on the Body

Free radicals are formed naturally in the body as a byproduct of metabolism (oxidation). They can also be formed through external factors like smoking and pollutants. While free radicals may sound like a bad player in the health game, they’re also a natural part of your body’s function. For example, exercise creates free radicals, but the mental and physical benefits of exercising will likely outweigh the downsides.

Oxidative Stress: The Real Culprit

Oxidative stress means that free radicals are triggering chain reactions in your body where proteins, lipids, and DNA are being altered. These alterations can increase your risk for a number of diseases, including inflammatory conditions, cancer, cardiovascular disease, high blood pressure, diabetes, and neurodegenerative diseases.

The Good Side of Free Radicals

Sometimes, free radicals can be good. The body can use them to kill pathogens and regulate cell growth. The immune system, for example, takes advantage of free radicals’ cell-damaging qualities and uses them to destroy pathogens.

Antioxidants to the Rescue

Antioxidants protect both the inside and outside of cells by blocking free radicals from stealing electrons. Some of the antioxidants and enzymes that help defend against free radicals include vitamin C, flavonoids, beta carotene, lipoic acid, vitamin E, copper/zinc and manganese-dependent enzymes, iron-dependent catalase, selenium, uric acid, and bilirubin.

Managing Free Radicals Through Diet and Lifestyle

Minimizing free radical production may be as simple as making lifestyle and diet choices. Antioxidants are one of the best defenders of free radicals and can easily be achieved through whole foods. Focus on incorporating more holistic health choices and managing stress. Don’t rely on antioxidant supplements, as most studies have not been able to link them to a reduction of disease development.

Whole Foods: The Best Antioxidant Source

Studies have shown that whole fruits and vegetables may effectively help reduce your risk and symptoms related to a wide variety of chronic diseases linked to free radicals. Focus on including antioxidant-rich whole foods in your diet, such as berries, leafy greens, and other fruits and vegetables.

Holistic Health Tips to Manage Free Radicals

Develop a regular exercise routine, minimize exposure to external causes of free radicals, wear sunscreen, practice stress management and coping skills, decrease your alcohol intake, and get enough sleep. Small, manageable changes will result in healthier long-term decisions. Start by including 13 antioxidant-rich foods in your weekly grocery haul.