Free Radicals

If left unchecked, free radicals are pesky molecules in our body that contribute to aging and disease.

Free radicals are considered a ‘reactive oxygen species,’ which signifies their highly reactive and unstable nature.

Missing at least one electron, they strive for stabilization, which leads them to oxidize with other compounds like proteins, DNA, and lipids. This causes oxidative stress and cellular damage, which, could contribute to aging, disease, diabetes, and even cancer if occurring for a prolonged period.

Oxidative Stress Contributors:

·      Environmental pollutants

·     Cigarette smoke

·      Drugs

·      Pesticides

·      Excessive alcohol intake

·      Radiation

·      Infections (bacterial, viral, etc.)

·      Excessive high-intensity exercises (tissue damage)

·      Poor diet

·      Charred foods

·.     Chronic stress

What is an antioxidant good for?

Antioxidants to the rescue

To reduce the damage caused by free radicals, we all want to make sure we are getting sufficient antioxidants every day, and making dietary and lifestyle changes to avoid having too many free radicals in the body.

Antioxidants can neutralize these free radicals by a process called ‘scavenging’. Essentially, antioxidants will seek out free radicals and suppress them before they have a chance to cause damage.

For more practical examples, antioxidants can help protect us in chemically-ridden environments or prone to cause inflammation.

Mechanics, for instance, might benefit from including more antioxidants in their diet to counter the free radicals caused by frequent exposure to automobile exhaust. Whether you’re a bartender who works in a smoke-laden bar or a healthcare worker constantly exposed to x-rays, antioxidants are a good idea!

Furthermore, if you are under stress from life, school, or work, antioxidants can be a great addition to your diet. They can help re-balance your body from the effects of chronic stress and support your body through intense situations.

Types of Antioxidants

Antioxidants come in different shapes and sizes. Here are some of the most common types of antioxidants, but keep in mind there are a lot more out there:

·      Polyphenols and flavonoids

·      Carotenoids

·      Terpenoids

·      Minerals: selenium, zinc, copper

·      Vitamins C, A, & E

·      Enzymes

·     Glutathione

Antioxidants examples

Here are different examples of antioxidants in foods that are widely accessible to us.

Keep these in mind during your next trip to the grocery store or in your next supplement order!

Sources of polyphenols (some sources of flavonoids included):

Apples, berries, black currants, black tea, green tea, coffee, garlic, onions (especially red onions), herbs, spices, cocoa powder, olives, spinach, artichokes, chicory, nuts (hazelnuts, walnuts, almonds, pecans), red wine

Sources of carotenoids:

Carrots (hence the name), bell peppers, oranges, yams, kale, spinach, watermelon, cantaloupe, tomatoes, pumpkin, collard greens, mangoes, eggs, salmon, shrimp, lobster

Sources of terpenoids:

Coconut, cauliflower, garlic, onions, citrus fruits, herbs, spices, whole grains

Sources of minerals:

Selenium:

Brazil nuts, fish, eggs, meat, dairy products

Zinc:

Oysters (& other shellfish), meat, legumes, nuts, seeds, dairy, eggs, whole grains, dark chocolate

Copper:

oysters, spirulina, shiitake mushrooms, liver, nuts, seeds, lobster, leafy greens, dark chocolate

Sources of vitamins:

Vitamin C: Berries, Brussels sprouts, broccoli, citrus fruits, kiwi, bell pepper, strawberry, kale, papaya, guava

Vitamin A: Carrots, grapefruit, squash, sweet potato, broccoli, pink grapefruit, lettuce, spinach, bell pepper, tuna, liver, eggs, milk

Vitamin E: Leafy greens, vegetables, nuts, seeds, broccoli, butternut squash, spinach, avocados, kiwi, trout, mangoes, oils

Glutathione:

As stated previously, some antioxidants are endogenous, meaning they are made within the body.

Glutathione is a cellular antioxidant that is found in almost every cell of your body. It has a reputation for being a powerful detoxifier, especially for the liver. It plays a crucial role in immune function, respiratory health, energy levels, and more.

To keep your glutathione levels up, you could incorporate aerobic exercises into your daily routine. You could also practice deep breathing or take glutathione in supplement form.

Antioxidants benefits

Here are all the more reasons to include antioxidants in your diet. 

1.   Anti-Aging

As we learned, reactive oxygen species can speed up aging, meaning wrinkles, dark spots, and more!

Aging can be a consequence when there is an imbalance between free radicals and antioxidant defenses. Studies have shown that antioxidant supplementation can have a positive effect on the aging process.

2.   Anti-Cancer

Since antioxidants work to reduce the damage caused by free radicals and thus prevent oxidative stress, we can deem them to have powerful anti-carcinogenic effects. The damage free radicals can have to our DNA plays a role in cancer development, another reason why antioxidants are so important.

In one study, beta-carotene was shown to be cancer preventative, specifically for lung and stomach cancer.

Although we need more supportive studies on antioxidants and cancer prevention, it can’t hurt to increase those antioxidants to reduce the likelihood of cancer down the line.

3.   Eye Health

Did you know that Vitamins C and E, as well as other antioxidants, can lower the chances of cataracts and AMD?

AMD stands for Age-Related Macular Degeneration, a condition in which older adults may lose most of their eyesight. Cataracts are associated with blurry vision. 

Having a diet plentiful of antioxidants may significantly reduce the chances of AMD or cataracts later on in life.

Antioxidants side effects

Since they are naturally occurring in our bodies and also necessary to obtain through dietary means, antioxidants don’t have any adverse side effects.

That being said, everyone is different. For example, there may be cases in which certain antioxidants should be avoided for individuals on specific medications.

Additionally, supplementing with antioxidants is much different than consuming them through the diet. Every antioxidant, whether it be a particular vitamin or mineral, glutathione or CoQ10, will have potential side effects depending on the individual and dosage. Talk with your healthcare provider to see if supplementing with antioxidants is suitable for you.

To Sum Things Up

Today we learned a lot about antioxidants. Antioxidants are necessary for our day-to-day life. Suppose you are eating a good serving of fruits and vegetables at most of your meals and avoiding foods that can increase inflammation in the body. In that case, chances are you have a sufficient amount of antioxidants!

Supplementing with antioxidants can also be an excellent option for specific individuals. In our fast-paced world, sometimes it is hard to eat a sufficient amount of whole foods every day.

One supplement I recommend is EarlyBird Morning Cocktail. Suppose you suspect that you aren’t getting a proper amount of antioxidants in your busy schedule. In that case, EarlyBird Morning Cocktail can save the day.

You can take this supplement mix in water for a drink chock-full of antioxidants. Here is a list of the ingredients it contains and a short description of its health benefits.

Blueberry powder –  Contains Vitamin C, manganese, copper, anthocyanins, quercetin, kaempferol, and resveratrol. Blueberries may also directly elevate antioxidant levels in the body, reduce DNA damage caused by free radicals, and improve cognitive function.

Broccoli extract—This ingredient contains a significant amount of sulforaphane, a sulfur-rich compound with protective properties and stimulates enzyme production in the body. These enzymes work towards the detoxification of carcinogens and other elements that may pose harm to the body. 

Turmeric powder—Turmeric is one of the leading spices; it is widely known for its high antioxidant capacity and powerful anti-inflammatory effects. Curcumin is one of the curcuminoids (compounds) found in turmeric; it is the main active turmeric component with remarkable anti-inflammatory properties. 

Green tea— Green tea has a high antioxidant content. It also protects brain cells, improves brain function & memory, and encourages weight loss by increasing thermogenesis. (The body burns calories to digest food and produce heat). 

Tart cherry extract—High in antioxidants called anthocyanins. Tart cherries have also been known for aiding in muscle recovery.

EarlyBird Morning Cocktail, as you can see, is an easy way to try getting extra antioxidants in your diet. It also contains other health-boosting ingredients that you don’t want to miss!