What Are Free Radicals?
Free radicals are not foreign invaders, like
viruses and bacteria, but they are very much the result of natural processes
taking place in our bodies.
All the cells of our body need oxygen to be able to
function, but this process also creates atoms, molecules and fragments of
molecules that are called free radicals. So does the burning of glucose in your
body cells.
There's many different types of free radicals
produced by the body in the normal course of energy production and cell
functioning. Some of them are even useful. Free radicals produced by the immune
system, for example, destroy viruses and bacteria.
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Free radicals are also created by exposure to polluted air, toxic chemicals, radiation, ultraviolet rays, tobacco smoke and car exhausts.
You might wonder, if free radicals are naturally occurring molecules in the body, then why are they a problem?
All atoms consist of electrons spinning round a
nucleus and generally speaking, these electrons are paired, which is a
chemically 'stable' arrangement.
An electron becomes a free radical when
it's unpaired, as it can easily bond with other atoms or molecules by
'grabbing' an electron from them -
setting off a damaging chemical reaction and creating more free radicals.
We can't underestimate the threat that free radicals pose to our health and well-being.
We can't underestimate the threat that free radicals pose to our health and well-being.
Scientists now believe that free radicals are a major
factor in nearly every known disease, from heart disease to arthritis to cancer
to cataracts. In fact, free radicals are a major culprit in the aging process
itself.
They are not always what causes the initial problem, but they certainly can aggravate it.
Free radical damage can:
They are not always what causes the initial problem, but they certainly can aggravate it.
Free radical damage can:
- Exacerbate inflammation in the joints (rheumatoid and osteo
arthritis).
- Oxidize the cholesterol in your blood (leading to heart disease).
- Damage our eyes (leading to cataracts and blindness).
- Degrade the DNA in your body cells, which can either kill them or
turn them cancerous.
- Is deeply involved in most major non-infectious diseases and
inflammation.
- Play a major role in gingivitis, asthma, Alzheimer's, pancreatitis
and ulcerative colitis.
What are Antioxidants?
Antioxidants are substances that
neutralize free radicals by binding to their free electrons.
Now, if our bodies worked perfectly, we wouldn't
have anything to worry about. Our bodies may create free radicals, but, under the
right conditions, they also manufacture antioxidants to block their effects.
If we lived in the right environment, without pollution, radiation or anything else that created any added free radicals, or if our diets weren't adding to the free radical load but actually gave us plenty of ammunition to fight them, then we would be alright.
If we lived in the right environment, without pollution, radiation or anything else that created any added free radicals, or if our diets weren't adding to the free radical load but actually gave us plenty of ammunition to fight them, then we would be alright.
But unfortunately, both our bodies and the environment we live in are far from perfect and create a huge amount of free radicals. This means that our antioxidants resources may not be sufficient to stave off the assault and we may buckle under the attack.
So it's essential to make sure that our bodies have
sufficient antioxidants reserves to protect us against free-radical attacks.
Some of the antioxidants made by our bodies are enzymes such as superoxide dismutase (SOD), methionine reductase, catalase and glutathione peroxidase. Others are hormones, such as melatonin.
Some of the antioxidants made by our bodies are enzymes such as superoxide dismutase (SOD), methionine reductase, catalase and glutathione peroxidase. Others are hormones, such as melatonin.
For the body to be able to manufacture these
essential antioxidants, it needs a rich supply of the right nutrients, which
have to come from our diet.
The right diet can also provide antioxidants already made. Where do you think we can find the most antioxidants? You might have guessed, fruits and vegetables contain an abundance of natural antioxidants, particularly vitamins C and E, and beta-carotene that gets transformed into vitamin A in the body.
The right diet can also provide antioxidants already made. Where do you think we can find the most antioxidants? You might have guessed, fruits and vegetables contain an abundance of natural antioxidants, particularly vitamins C and E, and beta-carotene that gets transformed into vitamin A in the body.
How do these antioxidants work? By
donating their own electrons, antioxidants stabilize free radicals and
therefore stop them from doing any further damage. They
sacrifice themselves in the all-out fight against these dangerous enemies and
in an effort to protect us.
By controlling free radicals, antioxidants can make the difference between life and death, as well as influence how fast and how well we age.
There is overwhelming scientific evidence demonstrating that those of us who eat a diet rich in antioxidants and take antioxidant supplements will live longer.
But you shouldn't wait until you're already ill or
old to reverse their effects. Much of the damage they cause is irreversible.
You must start in your 20's and 30's or even in your 40's - the sooner the
better.
Isn't it much better to keep your body young and
disease-free than needing repair later?
Vitamin
C
Vitamin C is a very powerful antioxidant that also
recharges other antioxidants, such as vitamin E, to keep them potent.
Eating fruits and vegetables rich in vitamin C and taking vitamin C (in higher doses than in a multivitamin) can cut chances of death from all causes by 42%, according to studies.
A Harvard study of 90,000 female nurses found that those who took 350 to 400 mg of vitamin C supplements daily for 16 years were 30% less likely to have a heart attack or other "coronary event" that non-vitamin C takers. Getting smaller amounts didn't prevent heart disease.
Taking 500 mg. of vitamin C daily reduced blood pressure in type 2 diabetics, finds an Irish study.
Supplements of vitamin C stimulate formation of collagen and bone, suggest research at the University of California - San Diego. Postmenopausal women with the highest bone mineral density took 1,000 mg. or more of vitamin C a day.
Another study showed that women taking vitamin C supplements cut their risk of cataracts by 77%.
Taking a daily dose (55 mg.) of vitamin C reduced blood levels of C-reactive protein (CPR), a marker of inflammation, by 24%.
Eating fruits and vegetables rich in vitamin C and taking vitamin C (in higher doses than in a multivitamin) can cut chances of death from all causes by 42%, according to studies.
A Harvard study of 90,000 female nurses found that those who took 350 to 400 mg of vitamin C supplements daily for 16 years were 30% less likely to have a heart attack or other "coronary event" that non-vitamin C takers. Getting smaller amounts didn't prevent heart disease.
Taking 500 mg. of vitamin C daily reduced blood pressure in type 2 diabetics, finds an Irish study.
Supplements of vitamin C stimulate formation of collagen and bone, suggest research at the University of California - San Diego. Postmenopausal women with the highest bone mineral density took 1,000 mg. or more of vitamin C a day.
Another study showed that women taking vitamin C supplements cut their risk of cataracts by 77%.
Taking a daily dose (55 mg.) of vitamin C reduced blood levels of C-reactive protein (CPR), a marker of inflammation, by 24%.
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- asparagus
- avocados
- berries
- broccoli
- Brussels sprouts
- cantaloupe
- most citrus fruits
- collards
- dandelion greens
- kale
- kiwi
- mango
- onions
- papaya
- pineapple
- potatoes
- turnips
It's very difficult to get these amounts of vitamin
C, as well as any of the other antioxidants, from the diet alone. This is why
it's of the utmost importance to make
every mouthful of food count.
You can't afford to eat processed and fast food and
so called 'empty' calories, and still expect to enjoy optimum health!
Also, fruit and vegetables are often grown on nutrient-deficient soils. As they're very poor in minerals and phytonutrients themselves how can they provide us with all the nutrients we need?
This is why it's often essential to add antioxidants supplements to our diet. They can't substitute for a diet rich in fruits and vegetables, but they can help us to cover the shortfall and provide more antioxidant power to help us in our fight against free radicals.
Also, fruit and vegetables are often grown on nutrient-deficient soils. As they're very poor in minerals and phytonutrients themselves how can they provide us with all the nutrients we need?
This is why it's often essential to add antioxidants supplements to our diet. They can't substitute for a diet rich in fruits and vegetables, but they can help us to cover the shortfall and provide more antioxidant power to help us in our fight against free radicals.
Vitamin
E
Vitamin E is a powerful antioxidant that prevents
the oxidation of lipids (fats). Fat oxidation has been implicated in the
process that leads to atherosclerosis.
A daily dose of 400 to 800 IU of natural vitamin E (d-alpha tocopherol) cut subsequent heart attacks in men with heart problems by an astonishing 77% in British research at Cambridge University.
Taking 200 IU of natural vitamin E boosted immune functioning in older people, according to a Tufts University research. A supplement with only 60 IU of vitamin E didn't improve immune functioning.
You're less likely to die of bladder cancer if you take vitamin E long term (for more than 10 years), says a study by the American Cancer Society. Again, taking the vitamin for a shorter time didn't affect bladder cancer mortality.
A daily dose of 400 to 800 IU of natural vitamin E (d-alpha tocopherol) cut subsequent heart attacks in men with heart problems by an astonishing 77% in British research at Cambridge University.
Taking 200 IU of natural vitamin E boosted immune functioning in older people, according to a Tufts University research. A supplement with only 60 IU of vitamin E didn't improve immune functioning.
You're less likely to die of bladder cancer if you take vitamin E long term (for more than 10 years), says a study by the American Cancer Society. Again, taking the vitamin for a shorter time didn't affect bladder cancer mortality.
Foods
rich in vitamin E include:
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- avocados
- cold-pressed vegetable oils
- fortified cereals
- legumes
- nuts (particularly almonds and hazelnuts)
- spinach and other dark green leafy vegetables
- sunflower seeds
- sweet potatoes
- wheat germ
- whole grains
Selenium
The body needs selenium to produce a critical
antioxidant enzyme called gluthathione peroxidase that
helps detoxify free radicals in cellular fat that
otherwise lower immunity, foster cancer and destroy arteries.
A daily 100 mcg. of selenium improved
immune functioning and mood in several studies.
Selenium works synergistcally with vitamin E to protect tissues and cell membranes, aid in the production of antibodies and help maintain a healthy heart and liver. Additional studies have shown that when combined with zinc and vitamin E promotes prostate health.
Selenium works synergistcally with vitamin E to protect tissues and cell membranes, aid in the production of antibodies and help maintain a healthy heart and liver. Additional studies have shown that when combined with zinc and vitamin E promotes prostate health.
The selenium content of food can vary widely
depending on the soil content of this mineral. Most of the soil in American
farmland, for example, is low in selenium, resulting in selenium-deficient
produce.
No wonder then, that people are suffering from a
deficiency of this important mineral. To ensure an adequate intake it may be
necessary to take selenium supplements - 200 mcg. daily is a typical
recommended dose.
In a study of 1,312 older people taking 200 mcg of selenium daily for seven years, it was found that overall cancer rates had dropped by 42% and cancer death rates in half!
In a study of 1,312 older people taking 200 mcg of selenium daily for seven years, it was found that overall cancer rates had dropped by 42% and cancer death rates in half!
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- seafood
- liver
- garlic
- onions and leeks
- asparagus
- broccoli
- kelp
- wheat germ
- brown rice
- Brazil nuts
- brewer's yeast
- whole grains
Zinc
The main antioxidant function of zinc is in the prevention
of fat oxidation. Zinc is needed for proper maintenance
of vitamin E levels in the blood and aids in the absorption of vitamin A.
It plays an important role in the health of the reproductive organs, is essential to prostate function and assists in shrinking already enlarged prostates.
A Mayo Clinic study found that older women who took various supplements were less likely to develop rheumatoid arthritis. Specifically, taking vitamin C or vitamin E cut the risk by 30%. Taking zinc slashed risk by over 60%!
It plays an important role in the health of the reproductive organs, is essential to prostate function and assists in shrinking already enlarged prostates.
A Mayo Clinic study found that older women who took various supplements were less likely to develop rheumatoid arthritis. Specifically, taking vitamin C or vitamin E cut the risk by 30%. Taking zinc slashed risk by over 60%!
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- Animal proteins, such as organ meats, seafood (especially oysters
and sardines), milk, poultry and eggs.
- Plant sources include mushrooms, soybeans, sunflower seeds and
wheat germ.
How can you make sure you eat plenty of these foods
rich in antioxidants?
This is my advice:
- Every day you could aim for 1 fruit salad, trying to include as many of the fruits mentioned as you can. You
can have it for breakfast, with some yogurt and nuts, as a snack or a
dessert.
- Then, try to have 1 green salad every day. What
to include? Choose as many of the green leafy vegetables that you can find
in season, add some salad onions, peppers, red or black beans, chopped
nuts, sunflower seeds, and a splash of olive oil and apple cider vinegar.
- Then you must have some lightly cooked or steamed vegetables with
your main meal. Again, have a variety of them, the more colourful the
better.
Take a moment to consider how many fruits and
vegetables you eat every day. For optimum
health, you should consider eating 2
to 4 servings of fruit and 4 to 6 servings of vegetables every day. Do you get near that amount? If not, make a
conscious effort to increase your intake and to do so on
a regular basis.
Source:
Foods -Healing -Power.com