Our body is built by trillions of cells. Each of these cells face some enemies from outside which we call bacteria, fungus and viruses etc. In But we are blessed with a strong immune system to deal with them. There are some internal enemies which damages our cells and cause serious health issues. And those enemies are free radicals. Oxygen, an element indispensable for life, under certain situations takes a destroyer roll on the human body.
Free radicals are reactive oxygen atoms, generated by our own lbody as a by-product of energy metabolism and exposure to different pollution, harmful chemicals, UV ray radiation etc. They steal electrons from healthy cells. This electron theft leads to damaging of healthy cells- they loose their structure and functional capacity. Free radicals adversely alter lipids, proteins, and DNA and trigger a number of human diseases
We aren’t defenseless against free radicals. The body, long used to this relentless attack, produces many molecules that quench free radicals as water douses fire. We extract free-radical fighters from food. These defenders are labeled “antioxidants.”
An antioxidant is a molecule stable enough to donate an electron to a rampaging free radical and neutralize it, thus reducing its capacity to damage. These antioxidants delay or inhibit cellular damage mainly through their free radical scavenging capacity.
(In the late 19th and early 20th century, extensive study was devoted to the uses of antioxidants in important industrial processes, such as the prevention of metal corrosion, the vulcanization of rubber, and the polymerization of fuels in the fouling of internal combustion engine)
A balance between free radicals and antioxidants in our body is necessary for proper physiological function. If free radicals exceed the body's antioxidant capacity, that condition is known as oxidative stress.
Some internal functions where Free Radicals are produced
Mitochondria, where glucose is converted into energy
Phagocytosis, the process dealing with bacteria, viruses and other infections.
Exercise
And many other body functions which we cannot live without.
Some external Factors where Free Radicals are produced
Environmental polutions ( We breath11,000 ltrs of air a day)
Cigaret smoke -- the secondary smoke is more injurious
Ozone
Radiation
UV Rays
Certain Drugs
Pesticides
House hold chemicals
Industrial Solvents
The principal micronutrient antioxidants are vitamin E , vitamin C , and B-carotene and other related carotenoids, along with the minerals selenium, manganese and zink. The body cannot manufacture these antioxidents. They’re joined by glutathione, coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more. Most are naturally occurring, and their presence in food is a must for dealing with oxidative stress.
Vitamin C (ascorbic acid): Found in citrus fruits, berries, and leafy green vegetables, vitamin C is a powerful antioxidant that helps boost the immune system, promotes collagen synthesis, and protects cells from oxidative damage.
: Vitamine E Present in nuts, seeds, vegetable oils, and leafy green vegetables, vitamin E protects cell membranes from oxidative damage and works synergistically with vitamin C.
Beta-carotene: A precursor to vitamin A, beta-carotene is a pigment found in colorful fruits and vegetables like carrots, sweet potatoes, spinach, and tomatoes. It helps maintain healthy skin, vision, and immune function.
Selenium: This mineral is found in Brazil nuts, seafood, whole grains, and legumes. It plays a crucial role in the body's antioxidant defense system and supports thyroid function.
Flavonoids: These are a group of phytochemicals found in various fruits, vegetables, tea, and cocoa. Flavonoids possess antioxidant and anti-inflammatory properties and are associated with a lower risk of chronic diseases, such as heart disease and certain types of cancer.
The benefits of antioxidants include:
Protecting against chronic diseases: Antioxidants help reduce the risk of chronic conditions like heart disease, cancer, and neurodegenerative disorders by neutralizing free radicals and reducing oxidative stress.
Supporting immune function: Antioxidants, particularly vitamin C, play a vital role in supporting immune health and protecting against infections.
Promoting skin health: Antioxidants help counteract the damaging effects of UV radiation and environmental pollutants on the skin, keeping it healthy, youthful, and reducing the risk of skin cancer.
Slowing down the aging process: Oxidative stress contributes to aging. Antioxidants help mitigate oxidative damage and may help slow down the aging process, promoting longevity and overall well-being.
While antioxidants offer numerous health benefits, it's important to note that they work synergistically with other nutrients and lifestyle factors. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins, along with regular physical activity, adequate sleep, and stress management, is essential for optimal health and maximizing the benefits of antioxidants.
Conclusion
Some studies showed that people with low intakes of antioxidant-rich food were at greater risk for developing chronic diseases than people who ate plenty of those foods.
No comments:
Post a Comment