Antioxidants

Blueberries are high in antioxidants, you should eat more of them… but what does that mean? What are antioxidants?

To be exact, the book definition of antioxidants is a substance that reduces oxidative damage to cells, commonly caused by free radicals. Unless you are a doctor or really know the human body very well, this definition probably doesn’t mean much to you.

The concept of antioxidants is fairly complex and to have a better understanding of these compounds it is essential to understand the molecules themselves, as well as free radicals and oxidative stress. And no, oxidative stress and the stress we get from looking at our to-do list is not the same.

For a little chemistry to begin, the body is continually undergoing chemical reactions involving molecules. Chemical reactions can involve our food being converted to energy, exercising, cigarette smoke and even when we are exposed to sunlight or pollution. The molecules in these reactions consist of substances like proteins, fats, and DNA. In order for a molecule to be stable, it needs to have the right amount of electrons. When the molecule loses an electron when it’s not supposed to, it becomes a free radical which are highly unstable. And once one free radical is formed, usually a domino effect takes place.

Free radicals (aka pro-oxidatives) are missing electrons. Therefore, they are greedy and looking throughout the body to find electrons to take from other molecules, which causes significant damage to cells in the body. This also sets off chain reactions which is known as oxidative stress.

Oxidative stress is the precursor to oxidative damage. Oxidative stress can damage DNA, correlating to the cause of cancer, compromise cell walls allowing wrong substances to enter, and make LDL cholesterol stick to blood vessels. So the answer to how to minimize the damage lies with antioxidants. Antioxidants donate the missing electrons to the free radicals to neutralize them. Thus they no longer become the enemy searching and causing havoc on their own.

However, free radicals are not always bad. After all, they are a natural occurrence in the body. Our body just needs the right amount of free radicals and the right amount of antioxidants. As our body ages, we lose the ability to fight off free radicals. Therefore, antioxidants play an essential role in the aging process as well.

Factors and lifestyle habits that promote excessive free radical formation and oxidative stress:

Cigarette smoke
Pollution
Too much sunbathing
High blood sugar
Physical inactivity (creates long term free radicals)
Prolonged or intense exercise (creates short term free radicals, and antioxidants long term)
Fried foods
Chronic psychological stress

Prolonged oxidative stress from factors may contribute to a higher risk of negative health outcomes. Cardiovascular disease and certain types of cancer are some of the more serious conditions.

Where do we find antioxidants?

Many chemicals can act as antioxidants, including enzymes, vitamin C and E, and beta carotene. Our diet is an essential source of antioxidants because they are naturally found in foods of both plant and animal origin.

Major contributors of antioxidants: