- Free radicals and their harm
- How antioxidants work
- Types of Antioxidants
- Antioxidants in supplements and cosmetics
Antioxidants are substances that prevent the harmful action of free radicals on cells, which favor cell aging, DNA damage and the appearance of diseases such as cancer. Among the best known antioxidants is vitamin C, which can be found in citrus fruits such as orange, pineapple and cashew.
Antioxidants can be found in natural foods, in vitamin and mineral supplements, and in beauty and anti-aging creams. However, antioxidant supplements, as well as any other supplementation, should be advised by the doctor or nutritionist.
Free radicals and their harm
Free radicals are unstable molecules in the body, which search for electrons in neighboring cells or molecules so that they can become stable. When searching for these electrons in cells, for example, they end up causing damage to their functioning, which can also lead to changes in DNA.
By reaching cholesterol molecules in the blood, for example, free radicals can stimulate the appearance of atherosclerosis, for example, which gradually leads to the blockage of blood vessels.
However, free radicals will always exist in the body, even in healthy individuals, as they are the result of the body's chemical reactions. When breathing, for example, free radicals of oxygen are produced, which are the most common in the body.
How antioxidants work
Antioxidants work by hurting the electron that is missing for free radicals, so they become stable molecules that do not reach cells or other molecules important to the body.
Thus, they contribute to prevent problems such as:
- Cardiovascular diseases; Atherosclerosis; Cancer; Alzheimer's disease; Lung diseases.
The diet is an important source of antioxidants, and can also influence the increase in free radicals. A balanced diet provides more antioxidants than stimulates the production of free radicals, contributing to health and delaying aging.
Types of Antioxidants
There are two types of antioxidants:
- Endogenous: are enzymes naturally produced by the body that perform antioxidant functions, and which are influenced by factors such as diet, stress and sleep. With advancing age, this endogenous production decreases. Exogenous: they are vitamins and minerals that come from the diet and that act as antioxidants in the body, the main ones being vitamins A, C, E, flavonoids, carotenoids, lycopene, copper, zinc and selenium.
By having a varied diet rich in fruits, vegetables and whole foods, it is possible to obtain good amounts of exogenous antioxidants, which will help to maintain health and prevent aging.
Some examples of antioxidant foods are tomatoes, acerola, orange, strawberry, grapes, kale, watercress, broccoli, carrots, chia and flaxseed seeds, Brazil nuts and cashew nuts. See the List of the best antioxidants.
Antioxidants in supplements and cosmetics
Antioxidants can also be found in nutritional supplements and anti-aging cosmetic products. Some examples of remedies rich in antioxidants are multi-vitamin supplements, omega-3 supplements, vitamin C supplements and beta-carotene supplements. See more about Antioxidants in capsules.
In cosmetic products, antioxidants are mainly used to prevent premature aging. These products usually use more than one type of antioxidant, often combined with collagen, as this increases their benefits for the skin.
It is important to remember that antioxidant supplementation should be done according to the doctor's or nutritionist's guidance, and that a healthy diet is necessary for the beneficial effects of antioxidants to be achieved.
