Our bodies are infinitely complex and to be healthy, our many complex systems desire to be in balance. Free radicals interfere with the balance our body cells strive for, and are associated with such things as aging skin, cancer, autoimmune diseases, cataracts, rheumatoid arthritis, cardiovascular disease, ulcers, emphysema, macular degeneration, and neurodegenerative diseases like Alzheimer’s and Parkinson’s. They are highly reactive and unstable molecules. These radicals have an imbalance in the electrons, meaning one or more electrons do not have a pair, making it unstable. They have a very short lifespan of only a fraction of a second, but what damage they can do in that short time. Because of the unpaired electrons, they react with other balanced molecules in the body by taking one of their electrons. The new molecule is then unstable and will attempt to “steal” an electron from another stable molecule, making it unstable and the cascade of “stealing” an electron is repeated time and time again. This cascade can result in high levels of free radicals and cause damage to surrounding cells, organs, and can even cause DNA mutations.
DNA is the genetic material responsible for producing the proteins that guide all processes and structures in the body. Damaged DNA will try to reproduce the cells that comprise our bodies; but being damaged, they will not make healthy cells. Free radicals are made by the body as a byproduct of normal metabolism and in response to stress and inflammation. Free radicals can also be made by the body after exposure to toxins in the environment such as tobacco smoke, environmental pollutants, ultraviolet light, some metals, some drugs, some viruses, pesticides, industrial solvents, ozone and radiation, and after an extreme, intense workout. Diets high in refined sugar and simple carbohydrates, as well as preservatives found in food can also increase free radicals. A high number and availability of free radicals creates oxidative stress. Occurring silently, oxidative stress causes damage to and even the death of healthy cells.
As you now understand, free radicals can be, in excessive numbers, nasty little molecules, and as is so often true, prevention is better than a cure. So, how can we prevent an excessive number of free radicals and ultimately, oxidative stress?
First, limit the number of free radicals from entering the body.
- Do not smoke. Avoid second-hand smoke as much as possible.
- Avoid alcohol intake.
- Limit your time in the sun, properly using non-toxic sunscreen and protective clothing.
- Learn to remove yourself from unnecessary stress and manage the stress you are unable to avoid.
- Avoid environmental pollution as much as possible.
Second, consume enough antioxidants to keep the free radicals from taking over. Our body actually makes some antioxidants, but not enough to neutralize all the free radicals. So, what is an antioxidant?
Antioxidants are unstable molecules, and, like free radicals, antioxidants have unpaired electrons in their molecules. But unlike free radicals, antioxidants don’t typically steal from otherwise stable molecules to become stable. They will freely give up an electron to a free radical and both molecules are then stable, greatly decreasing the likelihood of causing damage. They are therefore sometimes referred to as free radical scavengers. These key free radical scavengers can be obtained by eating an antioxidant-rich diet comprised of good quantities of these vitamin-rich foods high in antioxidant:
Vitamin C: broccoli, Brussels sprouts, blueberries, cauliflower, cantaloupe, grapefruit, leafy greens, kale, strawberries, sweet potatoes, bell peppers, tomatoes, and citrus fruits.
Vitamin E: almonds, avocado, sunflower seeds, oatmeal, legumes, peanuts, red pepper, and leafy greens.
Beta carotene: apricots, cantaloupe, mangos, carrots, asparagus, beets, kale, mangoes, oranges, peaches, pink grapefruit, pumpkin, squash, tomatoes, tangerines, and watermelon.
Selenium: brown rice, onions, Brazil nuts, chia seeds, oatmeal, whole wheat bread, barley, lentils, navy beans, sunflower seeds, and flax seeds.
Zinc: oatmeal, tofu, sesame, sunflower and pumpkin seeds, chickpeas, lentils, cashews, garbanzo beans, peanuts, almonds, and pecans.
Phenolic compounds: apples, onions, berries, grapes, peanuts, and spices, including oregano, thyme, and rosemary.
We need to remember that antioxidants are unstable molecules, so an overabundance of antioxidants can potentially be damaging, too. Obtaining antioxidants from supplements can be problematic. “Food-first is always the best way to go in terms of getting proper antioxidant.” Anthony DiMarino, RD, (verywellhealth.com+2). This is one reason why a diet rich in vegetables and fruits has been linked with a lower risk of many diseases.
Third, is to combat free radicals through other healthy lifestyle choices including adequate rest, activity, and water consumption are helpful.
Improve your health and prevent premature aging and disease by avoiding dangerous free radicals whenever possible, and developing a healthy lifestyle that includes a diet high in fruits, vegetables, beans, legumes, and seeds.
Sources: health.clevelandclinic.org/free-radicals; verywellhealth.com/information-about-free-radicals-2249103; mdanderson.org/cancerwise/what-are-free-radicals-a-dietician-explains; cancer.gov/about-cancer/causes-prevention/risk/diet-antioxidents-fact-sheet; naturallivingfamily.com/health-nutrition/chia-seeds-and-diabetes; clevelandclinic.org/health/articles/oxidative-stress; medicinenet.com/what_are_free_radicals_and_why_are_they_bad/article; Are+there+foods+that+increase+free+radicals