<h1 class="pgc-h-arrow-right" > antioxidants to protect yourself from free radical damage</h1>
The body is made up of many types of molecules, each of which plays a different role, but antioxidants stand out, and antioxidants are molecules that neutralize free radicals. If left unchecked, free radicals will act on cell membranes, DNA... etc. cause damage. This damage can lead to mutations, impaired function, and even cell death. To minimize the potential damage of free radicals, the body utilizes antioxidants as a defense system.
Where do free radicals come from?
It is impossible to completely avoid damage from free radicals, which come from within the body (endogenous) and externally (exogenous). Oxidants are produced within the body due to normal breathing, metabolism and inflammatory processes.
Exogenous free radicals come from environmental factors such as pollution, sunshine, strenuous exercise, smoking, and alcohol consumption. Unfortunately, no antioxidant system is perfect. Therefore, as we age, cells and DNA are damaged by the accumulation of oxidation. But a healthy diet and lifestyle can help minimize this damage.
How antioxidants protect you
Antioxidants are unique molecules. Their chemical structure allows them to do their main job – neutralizing free radicals. Antioxidants are molecules capable of giving or absorbing electrons. This is important because free radicals have unpaired electrons, so much so that they are so active.
Electrons must exist in pairs, and if not, then these molecules with unpaired electrons will try to solve this problem. This creates a reaction that causes the oxidative damage described above.
Antioxidants don't mind giving or absorbing an electron to help scavenge free radicals, and as long as all the electrons are paired, these free radicals are neutralized and can safely be removed from the body.
Source of antioxidants
Some antioxidants can be made in the body, while others must come from the diet. Glutathione, superoxide dismutase (SOD), and catalase are all manufactured in the body to help protect itself. Major nutrients have been shown to increase the production of these important antioxidants.
Micronutrient (vitamin/mineral) antioxidants include vitamin E, β-carotene, vitamin C, and selenium. The body cannot make these micronutrients, so they must be obtained through diet. In addition, there are many nutrients of plant origin (phytonutrients) that act as powerful antioxidants for the body. The following table is an example of the various phytonutrient antioxidants found in a healthy diet:
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Phytochemicals
Food sources
Allyl sulfide
Onions, garlic, garlic, leeks
Carotenoids (e.g., lycopene, lutein, zeaxanthin)
Tomatoes, carrots, watermelon, kale, spinach
Curcumin
turmeric
Flavonoid compounds (eg, anthocyanins, resveratrol, quercetin, catechins)
Grapes, blueberries, strawberries, cherries, apples, grapefruit, cranberries, raspberries, blackberries
glutathione
Leafy greens
indole
Broccoli, cauliflower, cabbage, brussels sprouts, cabbage
Isoflavones
Legumes (peas, soybeans)
Isothiocyanates (as sulforaphane)
Lignans
Seeds (flax seeds, sunflower seeds)
Monoterpene
Citrus peel, cherry, nuts
phytic acid
Whole grains, legumes
Phenols, polyphenols, phenolic compounds (e.g., ellagic acid, ferulic acid, tannins)
Grapes, blueberries, strawberries, cherries, grapefruit, cranberries, raspberries, blackberries, tea
Saponins
Pods, legumes
The National Cancer Institute, the U.S. Department of Agriculture (USDA), and nutrition experts recommend eating at least 5-13 servings of fruits and vegetables per day, depending on your individual calorie needs. According to these recommendations, a generally varied diet provides approximately 200-600 mg of vitamin C and 10-20 mg (16,000–32,000 IU) of carotenoids. In addition, polyphenols (the most abundant antioxidants in the diet) consumed daily in a varied mixed diet of fruits, vegetables, grains and beverages can be as high as 1 gram.
Possible intake of other phytonutrient antioxidants includes:
Anthocyanins: Two ounces of black grapes contain 1,500 mg
Proanthocyanidins: 100-300 mg per day, from red wine
Catechins: 50 mg per day from tea (a cup of brewed green tea contains 240-320 mg catechins), chocolate, apples, pears, grapes, red wine
Isoflavones: 50 mg per day from soy foods
Chlorogenic acid: Coffee drinkers up to 800 mg per day.
Are you eating enough antioxidants?
Consistently eating a healthy and varied diet may seem reasonable to provide high doses of antioxidants. But the average American eats only 3 servings of fruits and vegetables per day; as mentioned earlier, dietary guidelines call for 5 to 13 servings.
Because of this low intake, 93 percent of Americans fail to meet their average vitamin E requirements (EAR), more than half of adults fail to get their average vitamin A requirements, and many other antioxidant intakes are at optimal and beneficial doses.
The best way to ensure you get enough antioxidants from your diet is to eat enough fruits and vegetables. To measure your diet, be sure to eat at least 5 servings a day. In addition, taking a high-quality multivitamin can increase the intake of antioxidant vitamins and minerals, and may also contain some antioxidant plant compounds.