What are oxidants in the body. Oxidant and antioxidant therapy

Antioxidants are natural compounds that help prevent free radicals from damaging body cells. Antioxidants are found in many fruits, vegetables, drinks and supplements.

Consuming foods rich in antioxidants is extremely important. They help protect cells from damage caused by free radicals. The accumulation of these harmful molecules (reactive oxygen species) increases oxidative stress in the living body. Oxidation leads to a number of chronic diseases, including heart disease, type 2 diabetes, rheumatoid arthritis and cancer.

Foods high in antioxidants are the most common: fresh fruits and vegetables, legumes, nuts and berries. Healthy foods contain antioxidant vitamins such as A, C and E. Antioxidant activity in foods also depends on nutrients such as manganese, selenium and other phytochemicals. Their correct balance helps maintain health throughout life.

There are antioxidant drinks, they contain compounds with advanced activity in scavenging free radicals. For example, green tea or red wine contain antioxidant polyphenols, which help prevent DNA damage to cell structure due to oxidation.

In this article, you will learn what antioxidants are and why they are so important for your health. You'll also learn about the best antioxidant foods to help you stay healthy.

What are antioxidants, properties, what do they contain?

Antioxidants are a variety of vitamins, minerals and phytochemicals found in plants and some animal products. Antioxidants work by neutralizing the effects of free radicals and are sometimes called “free radical scavengers.”

In simple words, antioxidants (also known as antioxidants, preservatives) are substances that suppress the course of physiological and physicochemical (mainly enzymatic) processes of oxidation in the human body.

Doctors say free radicals occur when oxidation in the body creates unstable molecules. These “free radicals” steal electrons from other molecules, which can damage the DNA of cells. Too many of these unstable reactive molecules in the body can lead to certain chronic diseases that are difficult to treat.

Antioxidants are essential for normal functioning of the kidneys, liver and digestive system. Free radical scavengers are also essential for reducing the risk of heart disease and cancer.

The main reason it is important to eat foods rich in antioxidants is because the body cannot produce antioxidant vitamins on its own. It is vital to eat a well-balanced diet containing antioxidants, which will help maintain the correct balance and improve your health.

In this article, you'll learn how scientists measure antioxidant levels in foods.

List of Proven Antioxidants

Let's take a quick look at the best antioxidants that promote healthy skin. By strengthening the immune system, many of them slow down the aging process.

1. Antioxidants Beta-carotene

Beta-carotene is an antioxidant pigment that gives many fruits and vegetables their vibrant colors. Beta-carotene promotes improved health if you get it in your diet. Beta-carotene is converted into vitamin A. Its consumption has been linked to a stronger immune system, better vision and a lower risk of cancer and heart disease.

2. Vitamin C

One of the most famous antioxidants is vitamin C. It is found in abundance in citrus fruits, sweet peppers, green vegetables, parsley and berries. The antioxidant properties of vitamin C help protect the body from the harmful effects of free radicals. Vitamin C has been linked to a healthy immune system with fewer infections, better vision, improved heart health and a lower risk of cancer

3. Vitamin E

Another vitamin with powerful antioxidant activity is. Absolutely all forms of vitamin E help neutralize the effects of free radicals. It also relieves and reduces inflammation (the body's natural response to infection or injury). Nuts, seeds and vegetable oils are good sources of vitamin E.

4. Antioxidant Lycopene

Lycopene is an antioxidant found in tomatoes and tomato products. This type of antioxidant is a form of vitamin A that has free radical scavenging properties. A diet rich in lycopene is recommended to improve cardiovascular health and reduce the incidence of cancer.

5. Lutein

Lutein is a carotenoid and one of the antioxidant vitamins that is essential for good vision and protection against age-related macular degeneration. Research has shown that lutein helps prevent the damaging effects of oxidative stress in the retina. Thus, lutein is the best helper in protecting against eye diseases.

6. Zeaxanthin

Zeaxanthin is another antioxidant that, along with lutein, helps protect your vision from the damage that free radicals can cause. Zeaxanthin is also a carotenoid and gives foods such as carrots, salmon and eggs their orange or yellow color.

Lutein and zeaxanthin are relatively polar carotenoid pigments that are found in large quantities in parsley, spinach, kale, egg yolk and lutein-fortified foods. Both have demonstrated several beneficial health effects due to their ability to act as scavengers for reactive oxygen species.

7. Antioxidants and Bioflavonoids

Natural antioxidant substances called bioflavonoids are found in many vegetables, plants, tea and wine. Flavonoids cover many types of antioxidants, which include phytoestrogens, flavanols, flavones, anthocyanins, catechins, and polyphenols.

Flavonoids have the ability to scavenge free radicals, helping to reduce inflammation, boost cognitive function, keep bones healthy, and improve cardiovascular health.

8. Manganese

9. Selenium

One important antioxidant mineral is selenium. It helps prevent oxidative stress, which can damage DNA in cells. Make sure your diet includes selenium-rich foods such as nuts (pistachios or walnuts), chicken, eggs and seafood.

Selenium (Se) is an essential micronutrient, and its low status in humans is associated with an increased risk of various diseases such as cancer and heart disease. Selenium as an antioxidant may help protect against many chronic diseases.

10. Coenzyme Q10 – Antioxidants against aging

Do you want to be young and healthy? Don't want to grow old? You need Coenzyme Q10 (CoQ10). The fat-soluble substance is an important antioxidant that reduces inflammation and neutralizes free radical activity.

Research has shown that CoQ10 may be a useful antioxidant supplement for better recovery after surgery. Antioxidant coenzyme is also important for dental health. Coenzyme – the most powerful antioxidant, coenzyme suppliers are seafood. Suitable fish include mackerel, sardine, tuna, herring, and salmon.

11. Alpha Lipoic Acid (ALA)

We close the list of important antioxidants with Alpha Lipoic Acid. It is found in foods such as spinach, carrots, beets and Alpha Lipoic Acid is a free radical scavenger. Helps protect against neurodegenerative diseases, diabetes, cataracts and age-related diseases.

Why does the body need antioxidants?

Antioxidant foods are beneficial in protecting health from the negative effects of free radicals. Researchers explain that the accumulation of free radicals can lead to oxidative stress.

Free radicals are a normal component of cellular metabolism. However, factors environment oxidative stress problems, such as pollution, radiation and cigarette smoke, can make the problem of oxidative stress worse.

The benefits of antioxidants are that they help protect the body from premature aging. Antioxidants protect against degenerative and chronic diseases caused by oxidative stress. Reducing free radicals can help prevent diseases such as Alzheimer's disease, cardiovascular disease, autoimmune disorders, cancer and vision problems.

Let's take a closer look at the benefits you get from a diet rich in antioxidants.

1. Promotes good cardiovascular health

Vitamin C is a powerful antioxidant that has a number of benefits for the heart and vascular system. High intake of antioxidant foods rich in vitamin C is associated with lower incidence of heart disease.

Another way antioxidants protect heart health is that they help lower blood pressure. Research has shown that free radical scavengers such as vitamin A, vitamin C, vitamin E, flavonoids, Coenzyme Q10, and alpha lipoic acid have hypotensive (blood pressure-lowering) effects.

Learn more about foods to include in a heart-healthy diet to reduce your risk of heart disease and .

2. Antioxidants Boost Cognitive Health

Antioxidant vitamins and minerals are also essential for maintaining your brain health and preventing age-related cognitive diseases. Thought processes, perception, memory, awareness, concept, problem solving, imagination or logic are inconceivable without antioxidants.

Foods rich in antioxidants act as natural antidepressants. For example, replenishing deficiencies in vitamins A, C, and E can help relieve symptoms of stress-related mental disorders. Antioxidant supplements help people cope with general panic disorder.

Vitamin-rich foods and antioxidant drinks such as green tea can also help improve cognitive health. Carotenoids, flavonoids, and vitamins C and E help promote brain health. There is clear evidence that including antioxidant foods in your daily diet has a positive effect on mental health.

Along with antioxidants that help improve brain performance, it is necessary to increase dopamine. It is a natural way to improve your mood and reduce feelings of depression.

3 Antioxidants strengthen the immune system

Reducing exposure to reactive oxygen species (ROS) helps reduce the stress they cause on the immune system. This means that a diet rich in antioxidant foods may help prevent or even prevent infection.

A good balance between free radicals and antioxidants will support your body's immune defense. Antioxidant compounds such as selenium, vitamins C and A, beta-carotene and CoQ10 Coenzyme have strong antioxidant activity.

Getting the right amount of antioxidants is essential for a healthy immune response in the body and to prevent a number of autoimmune conditions. Antioxidants protect cells from damage by limiting the damaging effects of free radicals.

Boosting your immunity with the right antioxidants can help prevent cancer, rheumatoid arthritis, Parkinson's disease and other inflammatory conditions.

However, doctors warn about the need to monitor the intake of antioxidant supplements. Excessive consumption of antioxidants can have a pro-oxidant effect and cause certain diseases.

4. Help prevent cancer

Because antioxidants kill free radicals and help prevent cell damage, antioxidants are important in protecting us from cancer.

The Cancer Institute reports that free radical activity plays an undeniable role in the development of some types of cancer. The body uses antioxidants from food sources to neutralize the effects of free radicals. Fruits, vegetables and grains are traditionally good antioxidant foods.

On the one hand, there is no convincing evidence of the benefits of taking antioxidant supplements in preventing chronic diseases such as cancer. However, there are reports that certain types of antioxidants limit excessive ROS during chemotherapy. For example, selenium, vitamin C, vitamin E, and carotenoids help slow or prevent the spread of cancer cells.

5. Antioxidants are essential for good vision

Lutein, zeaxanthin, beta-carotene and vitamin A and C are the best antioxidants for preventing vision problems associated with oxidative stress.

A 2017 analysis of the role of antioxidants and good vision found that consuming antioxidant foods reduces the risk of cataracts, age-related macular degeneration and glaucoma. Eating a diet rich in fruits and vegetables while limiting red meat has been found to help protect us from age-related vision problems.

The Optometric Association recommends getting 5 servings of fruits and vegetables daily to reduce the effects of oxidative stress on your vision. Additionally, eating nuts daily will help you get enough antioxidant vitamin E.

6. Antioxidants reduce the risk of rheumatoid arthritis

Eating plenty of antioxidant foods helps reduce oxidative stress and may prevent rheumatoid arthritis.

Because antioxidants reduce inflammation by neutralizing reactive oxygen species, they may be beneficial for rheumatoid arthritis.

An open-label pilot study of 8 women found that increasing antioxidant levels helped reduce symptoms of rheumatoid arthritis. High levels of antioxidants in the serum also helped reduce markers of oxidative stress.

However, a large number of studies have found no link between reducing the risk of rheumatoid arthritis and increasing antioxidant intake. Researchers acknowledged that this may be due to the fact that many other factors are also involved in the development of autoimmune conditions.

7. Promote good liver and kidney health

Increasing the amount of antioxidant-rich foods in your daily diet improves liver and kidney function. Antioxidants are essential to prevent the formation of free radicals in the liver that cause oxidative stress. Dietary antioxidants help maintain oxidative/antioxidant balance and may prevent or help treat liver disease.

For example, the powerful antioxidant vitamin C may help improve kidney health. This is very important because kidney disease can increase the levels of free radicals in the body. Increasing vitamin C levels in cases of vitamin C deficiency may help repair oxidative damage to the kidneys.

In fact, the role of oxidative stress in liver and kidney disease is extremely complex. However, there is ample evidence that antioxidants play a critical role in maintaining the health of both organs.

One way to prevent an increase in oxidative stress in your body is to avoid bad habits that damage your liver. It is also necessary to include scientifically proven liver cleansing products in your diet. Or proven foods to improve kidney health.

8. Help your skin stay young and healthy longer

One of the health benefits of antioxidants is that they keep your skin healthy and protect against visible signs of aging.

Free radicals can damage skin cells and collagen structure. This can lead to photoaging, caused by repeated exposure to ultraviolet radiation, which causes fine lines and wrinkles, and even skin cancer. Antioxidants such as vitamins A, C and E, as well as coenzyme and alpha lipoic acid, limit oxidative stress and have many benefits for the skin.

Increasing your intake of foods rich in antioxidants, such as vitamin C and E, can help protect against sun damage. Diets rich in carotenoids also provide protection against free radical damage to the skin.

Antioxidants can help your skin if you suffer from acne. Research has shown that people with acne are often deficient in vitamin A, vitamin E and selenium. There is evidence that a diet high in antioxidants can help improve skin condition and relieve acne symptoms.

9. Antioxidants delay age-related diseases

Adequate intake of antioxidants in the human diet can help prevent various diseases associated with the aging process.

Eating fruits and vegetables that contain antioxidants can slow down the aging process. Antioxidants such as polyphenols may play a role in preventing chronic diseases such as cardiovascular disease, neurodegenerative diseases and even cancer.

The reason antioxidants slow down the aging process is that they help limit the effects of free radical activity.

Foods High in Antioxidants

How do you know which foods are packed with antioxidants and whether they are good for your health? For this purpose, there are a number of tests that scientists use to determine the antioxidant effect of certain foods.

One way to find out the antioxidant content of a food is to test how well a particular food neutralizes free radicals. The ability of the product to reduce iron levels in plasma is determined.

Antioxidant levels in foods and beverages include oxygen radical absorption test or equivalent antioxidant capacity. Typically, a higher result in these tests means higher antioxidant activity of the food or drink.

Fruits High in Antioxidants

Fresh fruits are an excellent source of antioxidants due to their high vitamin content.

What are the best fruits to eat to boost your antioxidant levels and scavenge free radicals?

1. Citrus fruits

Citrus fruits are high in antioxidants and have a beneficial effect on improving immunity. Citrus fruits such as lemons, oranges and limes can contain over 170 different types of antioxidants. Vitamin A, vitamin C, flavonoids and limonoids combine in citrus fruits to be high in antioxidants.

2. Berries

Berries are an excellent source of vitamins such as vitamin C and are therefore powerful antioxidants.

Berries that received greatest number points in the test for antioxidant content are chokeberries and blackberries. Other types of berries that are very healthy include blueberries and black currants.

Vegetables High in Antioxidants

Along with fruits, vegetables are one of the best sources of antioxidants as they contain vitamins, phytochemicals and bioactive compounds.

Research has shown that the top vegetables with the highest antioxidant content are:

• curly cabbage;
• artichokes;
• red beets and red cabbage.

Signor tomato. Although technically a fruit, it is included in the culinary world as a vegetable. Tomatoes are an important antioxidant because they are a rich source of lycopene. Combining tomato products with olive oil significantly increases the concentration of antioxidants and therefore antioxidant activity.

Another important antioxidant vegetable to include in the diet healthy eating, are carrots. Carrot is a rich source of beta-carotene and helps increase vitamin A levels in the body. Also, purple sweet potatoes are rich in antioxidants and contain 2.5 times more antioxidants (anthocyanins) than their counterparts with the usual pulp.

Nuts High in Antioxidants

Nuts are important sources of vitamin E and are good for overall health because they also contain healthy fats.

Some of the best nuts to consume with high levels of antioxidants are walnuts, hazelnuts, and almonds. Even the modest one (which is actually is a legume) has good antioxidant content.

When it comes to scores for antioxidant concentration, pecans score highest in antioxidant capacity. Pecans have the highest flavonoid content in the nut, with 34 mg per 100 g.

Brazil nuts are also important antioxidants as they are the best source of the antioxidant selenium. In fact, just one Brazil nut gives you more than enough of your daily selenium requirement.

Legumes High in Antioxidants

Foods like peas, beans and lentils are very healthy because they contain antioxidants and a lot of fiber.

Research has found that legumes that score highest in antioxidant tests tend to have more dark color. Thus, lentils, black peas, red beans are the best legumes. For their good antioxidant activity, we put them on the podium.

The best way to benefit from the antioxidants in legumes is to consume sprouted peas or beans. Sprouted grains contain many types of antioxidants that are good for your health.

Antioxidant drinks

Including antioxidant-rich drinks in your diet is another great way to improve your health and prevent various diseases.

1. Green tea

One of the best and healthiest antioxidant drinks is green tea. Green tea contains more antioxidants than black or famous oolong and. Green tea's powerful radical scavenging activity comes from beneficial catechin compounds.

Green tea is also good to drink if you want to limit the damage that oxygen radical species can cause to your dental health. We recommend purchasing green tea powder as a natural supplement to help boost your immune system.

2. Red wine is a popular antioxidant

Let's make a reservation right away that we are talking about minimal portions. If consumed in moderation, red wine is an antioxidant drink that is good for your heart health.

Research has shown that red wine is a powerful antioxidant drink due to its high levels of polyphenols, resveratrol and quercetin. Half a glass – 100 grams of red wine can help reduce oxidative stress and reduce inflammation in the body.

100 ml of red wine contains an average of 2.5 mmol of antioxidants, which puts red wine on the list of the best antioxidant drinks. However, white wine and grape juice are also drinks with good levels of antioxidants.

3. Pomegranate juice

The best non-alcoholic antioxidant drink is pomegranate juice. The indicators are the highest in tests for antioxidant levels. In fact, it has been established that the antioxidant content of pomegranate juice is comparable to the unique breast milk mother.

Antioxidant Plants

One way to increase the antioxidant content of the foods you prepare is to add certain herbs and spices. Especially those that have proven themselves well in the analysis of quantitative antioxidant composition.

1. Turmeric Antioxidants

The antioxidant curcumin in turmeric gives this spice its vibrant color and beneficial features. Turmeric helps protect cells from DNA damage and has anti-inflammatory effects in the body. Taking curcumin may help prevent inflammatory and oxidative diseases.

2. Ginger Antioxidants

Ginger contains gingerols, which have powerful antioxidant potential to help keep you healthy. Including ginger in your diet may increase antioxidant enzymes and help reduce inflammation. In fact, studies have shown that ginger is just as good as vitamin C due to its antioxidant potential.

Dried ginger contains up to 24 mmol of antioxidants per 100 g of powder.

3. Cinnamon Antioxidants

Cinnamon contains a number of antioxidants that help reduce the effects of oxidation.

The antioxidant concentration for cinnamon is quite impressive: up to 140 mmol of antioxidants for every 100 grams of dried cinnamon.

Other herbs with good antioxidant activity include cloves, oregano, rosemary, and mint.

Dark chocolate

Dark chocolate is a good source of antioxidants. The treat is good for your cardiovascular system and has other scientifically proven health benefits.

Studies using antioxidant analysis have shown that dark chocolate contains up to 15 mmol per 100g. This means that dark chocolate has better antioxidant activity than even some berries and fresh fruits.

How cooking affects antioxidants

Cooking methods influence the total antioxidant capacity (TAC) in vegetables, which are typically cooked before consumption.

Boiling generally resulted in positive changes in AC, whereas pan-frying had an overall negative effect on AC. However, deep frying paradoxically led to an increase in the antioxidant capacity of potatoes, artichokes and eggplants, but to a decrease in AC in mushrooms and. Anyway, heat leads to loss of some nutrients.

For example: Cooked, pureed carrots contain more phenolic acids and total carotenoids than raw carrots. But as for heat-sensitive vitamin C, a sharp decrease is noticeable.

Antioxidants - harm, risks and side effects

When it comes to improving your health by increasing your antioxidant intake, it's good to remember that more isn't always better.

In general, you should get enough antioxidants for good health through a healthy diet. You should try to consume enough food rich in antioxidants. This means eating plenty of fruits and vegetables every day.

But be careful with chemical additives. It is important to remember that taking too many antioxidant supplements can have a negative impact on your health.

Taking large amounts of antioxidants, such as vitamin A, E, and beta-carotene, can worsen oxidative stress in your body.

The popularity of antioxidants is increasing every year. This is explained by their unique properties, which were first noticed by biologists and doctors only a couple of decades ago.

Antioxidants are a group of substances that slow down oxidation and neutralize the effects of free radicals.

Due to this, they are widely used in the following areas:

1. Food industry. Oxidative processes associated with the influence of sunlight and oxygen have a detrimental effect on the valuable qualities of food products, and also make them rancid. Natural and chemical antioxidants are an important group of preservatives, as they help keep foods fresh and healthy for a long time.
2. Fuel industry. When a small amount of antioxidants is added, the resinization of the fuel sharply slows down.
3. Medicine and cosmetic industry. The current working hypothesis suggests that antioxidants can inhibit the aging process. Because of this, they are often included in food supplements and cosmetics.

Mechanism of action of antioxidants

Thanks to the effects of antioxidants, the formation of free radicals and the oxidation of cell membrane lipids are inhibited.

This is achieved due to the termination of reaction chains: molecules of the antioxidant substance, interacting with active radicals, lead to the formation of low-active radicals. The rate of oxidative processes is significantly reduced even with a small amount of antioxidant substances.

Causes of increased oxidation and its effects on the body

Normally, oxidation is one of the natural mechanisms in the life of cells, but as a result of certain health problems, increased activation of free radical oxidation occurs.

For example, with muscle dystrophy, increased protein oxidation may be observed, and with Parkinson's disease, cell destruction may occur. nervous system. This can become a particularly serious problem with age, as all the natural mechanisms in the body slow down.

Among the main reasons for increased oxidation are:

• lack of microelements in the diet;
• disproportionate consumption of proteins and fats;
• liver or kidney dysfunction;
• disruptions in the production of thyroid hormones;
• diabetes;
• unfavorable environmental conditions.

Any of these factors, or their combination, has a detrimental effect on the body’s antioxidant defense.

Why do humans need antioxidants?

Antioxidants are one of the substances that you cannot do without. With increased oxidation, it is recommended to eat foods that contain them in significant quantities.

With age, free radicals can damage cell structures, reduce their functionality and even increase the risk of developing cancer. The situation is aggravated by such factors as grueling sports, increased stress, large doses of solar radiation and environmental pollution.

Antioxidant Properties

There are a large number of substances belonging to the group of antioxidants, but each of them has its own characteristics:

Vitamin A and beta carotene	They get rid of free radicals, support the immune system and the normal condition of the mucous membranes. Reduce the likelihood of strokes and heart attacks.
Vitamin C	One of the most powerful antioxidants that neutralizes many toxic substances and protects against viral diseases.
Vitamin E	Slows down lipid oxidation, due to which it has a pronounced antioxidant effect. Works best when paired with selenium.
Zinc	It is a component of the antioxidant enzyme superoxide dismutase. Affects free radicals, maintains optimal levels of vitamin E in the blood and promotes the absorption of vitamin A.
Superoxide dismutase	An antioxidant enzyme that protects the body from oxygen radicals. Plays a significant role in the health of almost all cells that come into contact with oxygen.
Alpha lipoic acid	Protects red blood cells and fatty acids from oxidative damage and the harmful effects of ultraviolet radiation.
Cysteine	Neutralizes some toxic substances and protects against radiation.
Glutathione	It not only protects the body's cells from free radicals, but is also responsible for the redox characteristics of the intracellular environment.
Melatonin	It exhibits antioxidant activity everywhere and has the ability to bind free radicals. Its effect is mainly aimed at protecting the DNA structure, and to a lesser extent at protecting proteins and lipids.
Selenium	It is part of the glutathione peroxidase enzyme system, which protects cell membranes from the harmful effects of free radicals. Enhances the effects of vitamin E.

Classification

Antioxidants can be divided into enzymatic and non-enzymatic. Among the most well-known antioxidant enzymes are catalyst proteins: catalase, superoxide dismutase and peroxidases.

Normally, they are produced by the body in sufficient quantities, so that each cell can destroy excess amounts of free radicals. But when increased oxidation occurs, antioxidants obtained from food play an important role in protecting the body.

Among the most well-known non-enzymatic antioxidants are vitamins A, E, C, lycopene, tannins, polyphenols and anthocyanins. Also, these substances are divided into two large categories depending on what they dissolve in: water or lipids.

Antioxidants can be produced in the body or come from food. Many of them are present in tissues and cells of the body in varying concentrations.

Antioxidant drugs

It is not always possible to provide the body with enough antioxidants through a regular diet. In this case, pharmaceutical drugs, which are usually sold freely, come to the rescue.

Their choice is very large, but several popular and effective drugs can be distinguished:

The best vitamin complexes with antioxidants

Since some vitamins are natural antioxidants, many pharmaceutical complexes help restore the body's protective functions and neutralize free radicals.

Among the best drugs are:

How to choose the best antioxidant supplement?

Medicines and vitamin complexes with antioxidants can differ significantly not only in price, but also in composition.

• women planning pregnancy;
• To old people;
• patients with malabsorption disorders;
• pregnant and lactating women;
• people on a vegetarian diet;
• patients with alcohol and drug addiction;
• people who have experienced stress associated with a long-term diet.

When choosing a specific drug with antioxidants, it is recommended to rely on the following factors:

• the presence of diseases of the cardiovascular, digestive and endocrine systems;
• completeness of the diet and past diets;
• age;
• environmental exposure.

For people who do not have serious health conditions, it is better to limit themselves to taking vitamin-mineral complexes with antioxidants. Although they are usually sold over the counter, it is recommended that you consult with a specialist before purchasing them.

Antioxidants in products

Antioxidants are naturally occurring substances, so the best sources are common foods.

A balanced diet provides the body with the maximum amount of microelements and vitamins, but highlights foods that contain the largest amount of antioxidants. By adding them to your diet, you can save yourself from the need to take pharmaceutical supplements and complexes.

Vitamin A/beta carotene	Blueberries, blueberries, sea buckthorn, carrots, parsley, sorrel, rose hips, celery, garlic, mango, melon, apricots, pumpkin, broccoli, spinach, green onions
Vitamin C	Rose hip, Bell pepper, black currant, guava, parsley, kiwi, broccoli, dill, lychee, strawberry, kohlrabi, papaya, Chinese cabbage, orange, lemon, pineapple, blueberry, lingonberry, gooseberry
Vitamin E	Corn oil, cottonseed oil, hazelnuts, almonds, flaxseed oil, sunflower seeds, peanuts, walnuts, buckwheat, peas, beans, butter, asparagus, green peas
Zinc	Calf liver, oysters, beef, beef tongue, yolk, anchovies, salmon, milk
Selenium	Chicken egg, rice, corn, poultry liver, beef and pork liver, beans, barley, pistachios, lentils, wheat, peanuts, peas, walnuts, almonds

Weight loss and antioxidants

Antioxidants of natural origin are an excellent option not only to improve the health of the body, but also to get rid of a few extra pounds.
Most foods containing antioxidants have a positive effect on digestive and metabolic processes, making the weight loss process more effective.

Antioxidants for oncology

The connection between antioxidant intake and cancer is still a source of serious controversy in the scientific community. At the moment, scientists only agree that the use of antioxidants of natural origin can have a preventive effect, reducing the risk of developing cancer.

If we talk about patients who have already encountered the disease, then there is not enough research yet to formulate recommendations for increasing or decreasing these substances in the diet.

Antioxidants in cosmetology

The action of free radicals negatively affects collagen production and disrupts the normal functioning of skin cells. In cosmetics, antioxidants solve two serious problems at once.

Firstly, they prevent the destruction of valuable active substances contained in the product. Secondly, when applied to the skin, antioxidants can protect cells and slow down the aging process.

Antioxidants are substances, many of which work better together. Therefore, they are usually included in whole groups in cosmetic preparations. Moreover, many major brands have patented their own antioxidant formulas used in their cosmetics.

The most common stable forms of vitamin C are found in list of components under the names tetrahexyldecyl ascorbate, magnesium ascorbyl phosphate, ascorbyl palmitate, ascorbyl glucoside and ascorbyl glucosamine.

Antioxidants are included in cosmetics that improve skin condition and minimize photodamage, fight pigmentation and reduce the severity of wrinkles.

An important feature of cosmetics with antioxidants is opaque sealed packaging, since oxygen and sunlight can quickly deprive them of their effectiveness.

Although the external use of antioxidants can have a positive effect, one should not expect significant results from the use of such cosmetics. Achieving visible improvements requires time and a comprehensive approach to skin care.

Antioxidant Consumption Norms

The content of antioxidants in food products is usually expressed in units. It is recommended to consume 8,000-11,000 antioxidant units daily with food.

Since each product contains different amounts, preference should be given to those with the highest concentration of antioxidants. For example, one cup of fresh blueberries or huckleberries contains 9,000-13,000 antioxidant units, while one black plum contains 4,000-8,000.

The specified minimum does not take into account negative impact factors such as bad habits, diseases, poor diet and excess stress.

Symptoms of antioxidant deficiency include:

• increased skin dryness;
• decreased immunity;
• muscle weakness;
• dry skin;
• fatigue;
• low performance;
• the appearance of premature signs of skin aging;
• decreased visual acuity;
• depressive state.

Despite the fact that a sufficient level of antioxidants is necessary for the normal functioning of all body systems, in certain cases an excess of them is possible.

It occurs with long-term use of pharmaceutical drugs with increased content of these substances, abuse of products with high antioxidant activity, as well as individual intolerance to certain compounds.

The following are symptoms of excess antioxidants:

Excessive consumption of antioxidants leads to allergic reactions, damage to white blood cells, the formation of gallstones and kidney stones, adrenal atrophy, disruption of the heart and blood vessels, growth of the spleen and liver. Therefore, you should approach these substances with caution.

Possible harm from taking antioxidants

Regular consumption of antioxidants is a reliable way to maintain a healthy body. But despite this, in some cases they can cause harm. For example, increased doses of single-component antioxidants have the opposite effect to the expected: they accelerate the aging process and, according to some data, even increase the risk of developing cancer.

In addition, the following negative features of these substances should be taken into account:

• taking pharmaceutical antioxidants can reduce the effectiveness of exercises aimed at building muscle mass;
• taking fat-soluble antioxidants in the absence of their deficiency in the body can make their concentration toxic;
• increased doses of water-soluble antioxidants cause nausea, cramps, fatigue, digestive disorders, and an increase in normal iron levels;
• in large doses they begin to act as pro-oxidants, as a result of which the body begins to produce even more free radicals;
• some studies suggest that taking vitamin A and E supplements may cause an increased risk of early death;
• In smokers, excess dietary supplements with vitamin E and beta-carotene can increase the risk of developing lung cancer.

Basically, the harm of antioxidants applies specifically to pharmaceutical preparations, and very rarely we are talking about substances contained in natural products. Therefore, choosing a balanced diet is considered the most optimal, and only for serious indications is it recommended to take additional medications and vitamin complexes.

Article format: Vladimir the Great

Video about antioxidants

Antioxidants: truth and myths:

IN last years We hear a lot about antioxidants, their role and importance for health. But not everyone understands what antioxidants are and why they are needed. In this article we will try to explain in simple terms what antioxidants are, their role and how they are useful for the human body.

An antioxidant is a molecule that inhibits the oxidation of other molecules. As you know from school chemistry, oxidation is a chemical reaction during which others are formed from some molecules.

What are antioxidants and their mechanism of action

All living organisms, including humans, use oxygen in the process of metabolism. Metabolism is the various reactions that occur in the body. A synonym for metabolism is metabolism. During metabolic processes or metabolism, a person obtains energy from nutrients, i.e. from food.

The main oxidizing agent is oxygen. During the oxidation process in the human body with the participation of oxygen, chemical reactions, during which proteins, fats, and carbohydrates are absorbed. That is, the energy that we need for life is produced.

Sometimes, during the oxidation process, a free oxygen atom remains unassociated with any other molecules. These free oxygen atoms are called free radicals. Without going into the scientific terms of all the compounds that are formed in the body, we will only note that this free oxygen atom itself is very aggressive in nature. It constantly strives to react with other molecules. And since there are no free molecules for him, he tries with all his might to tear the molecule away from another compound. In search of weak compounds, it penetrates all cells and membranes of the body. And if he finds a “weak spot”, he will not miss his chance.

Many scientists associate such situations with the influence of various factors: unfavorable environmental conditions, nutrition, use of medications, alcohol, smoking, radiation and many other situations that can disrupt the normal oxidative process.

Antioxidants are those substances that are designed to balance the oxidative process and suppress the appearance and growth of free radicals. This is how the author of this article was once explained in simple language what antioxidants are. Perhaps not entirely scientifically correct, but understandable.

What are the benefits of antioxidants?

Antioxidants play a vital role in our health. Antioxidants are an integral part of many foods and help neutralize free radicals in the body. Why is this so important? The fact is that free radicals literally attack the cells of our body, penetrating not only into the cell membranes of organs, but also into DNA. This in turn can lead to serious illnesses. Scientists and doctors believe that diseases such as:

Oncological;

Heart diseases;

Decreased brain function;

Decreased immunity.

This is only a small part of the diseases that can be caused by the destructive power of free radicals. In general, scientists consider them to be the cause of about 50 different diseases. Parkinson's and Alzheimer's disease, arthritis, degenerative changes in the retina - this is a small part of this list.

As already written above, free radicals contain a free electron that seeks to penetrate and grab a pair from any cell in the body. But, having torn off a “pair” for himself, he creates a chain reaction. According to many scientists, this is how the uncontrolled process of cell division can occur. Thousands of free radicals can appear in just a few seconds.

To avoid and stop such a chain reaction, antioxidants come to the rescue. They neutralize an unpaired free electron, making their electron available for a pair, or suppress the reaction of free radical molecules, making them harmless.

Their action, or rather helping our body, allows us to stop the uncontrolled fission reaction of unpaired electrons, protect and strengthen our immune system. Many studies say that a diet rich in antioxidants is very important to prevent and protect the body from many serious diseases.

What are antioxidants?

There are two main groups of antioxidants: industrial and natural or natural. Industrial antioxidants are added to foods to prevent food from oxidizing.

Natural antioxidants are found in foods. If the former do not have any effect on our health, then the latter are precisely those that can protect our health.

Among all the natural antioxidants, there are many different types. These include various compounds in products, such as polyphenolic compounds, phytonutrients, flavonoids, which act as antioxidants, vitamins, and some minerals with antioxidant properties.

Antioxidant products

The best sources of antioxidants are fruits and vegetables, plant products. There are many foods that contain antioxidant compounds, antioxidant vitamins, such as vitamin C, A, E, selenium, beta-carotene.

Conventionally, products can be divided into several groups.

Beta carotene. They are rich in carrots, red and yellow peppers, broccoli, sweet potatoes, mangoes and many other fruits and vegetables.

Vitamin E. This vitamin can be found in large quantities in nuts, vegetable oils, brown rice, legumes, whole grains, dark green leafy salads.

Selenium. This rare mineral is found in some types of fish, seafood, Brazil nuts, poultry, whole grains, dairy products, garlic, onions, and wheat sprouts.

Green and black tea, red wine, and dark chocolate are also rich in antioxidants.

The main thing that is important to know is that you need to diversify your diet as much as possible in order to get the maximum benefit from your foods. After all, all foods, to a greater or lesser extent, contain compounds that are classified as antioxidants, and you can get the widest possible range of all types of antioxidants from food.

What are antioxidants, see their importance and role in the video

Antioxidants are natural ingredients that protect our cells from harmful influences. Antioxidants are found in vegetables, fruits, grains, red wine, tea, cocoa and other foods. Antioxidants include vitamins, minerals and phytochemicals.

What are antioxidants? Simply put, antioxidants are our body’s protectors. For example, under stress, exposure to cigarette smoke (), sunlight, and even when breathing, oxidative processes occur in our body.

During oxidation, so-called free radicals (active molecules) are formed. The human body is able to absorb a certain amount of aggressive substances and, therefore, prevent cell damage.

However, if free radicals are produced in excess, they cause damage to cells. Antioxidants help cope with free radicals by neutralizing them or by preventing oxidative processes.

What are free radicals?

Free radicals are normal metabolites that are present in every body. In addition, free radicals are needed by the body to acclimate cells to higher concentrations of free radicals. However, higher concentrations are harmful to cells. Their molecules contain one unpaired electron, so they are constantly searching for the missing electron and finding it. The chain reaction can cause damage to various cells in the body.

Antioxidants are protectors and rescuers of cells from free radicals. They release an electron and thus neutralize free radicals.

Our body is constantly under attack by free radicals. To some extent, this is normal if the body can cope with them. However, free radicals can increase as a result of harmful factors.

Factors that increase free radicals

1. Environmental poisons (gases, solvents, pesticides, chemicals).
2. A one-sided diet (too much meat, fast food and too few fruits and vegetables).
3. Harmful foods (trans fats, sugar).
4. Taking medications.
5. Excess ultraviolet rays, i.e. tanning or prolonged exposure to the sun.
6. Bad habits (alcohol, drugs).
7. Physical and psychological stress.

The search for and “robbery” of electrons by free radicals is called oxidation. Oxidation itself is not dangerous, but the radical reaction is destructive.

High levels of free radicals can thus cause numerous chain reactions that ultimately lead to massive damage in the body.

Examples:

• limited cell function or cell death as a result of membrane damage;
• DNA damage resulting from uncontrolled cell division;
• enzyme inactivation;
• decreased formation of endogenous proteins.

What are antioxidants for?

Only an antioxidant can prevent the chain reaction caused by free radicals. Thus, antioxidants save cells from damage.

Before free radicals seek to remove an electron from a membrane or an important protein, an antioxidant appears and voluntarily donates its electron to the free radical. Thus, the cells of the body remain protected if sufficient amounts of antioxidants are present in the body.

Antioxidants in food

The most well-known antioxidants include vitamin C and E, carotenoids (for example, beta-carotene, a precursor to vitamin A), the trace elements selenium and zinc, as well as various phytochemicals such as sulfides, phytoestrogens, and polyphenols.

Antioxidant	Products
Beta-carotene (carotenoids)	Contained in yellow-red fruits, for example, carrots, pumpkin, tomatoes, sweet potatoes, peppers, apricots, mangoes, as well as green ones - broccoli, spinach, cabbage.
Vitamin C	Citrus fruits, currants, kiwi, strawberries, peppers and other fruits and vegetables that have a slightly sour taste.
Vitamin E	Mainly in vegetable oils.
Selenium	Food of animal origin, but also found in vegetables and fruits.
Zinc	Plant and animal products.
Polyphenols	Red-violet or yellow fruits. Also green and black tea, cocoa, coffee.
Phytoestrogens	Contained in grains and legumes such as soybeans and flaxseed.
Sulfides	Onions, leeks, garlic, spices.

Mention of antioxidants as very useful substances necessary for the human body is not uncommon in our time. However, not everyone knows what antioxidants are, where to find them and what they are needed for.

What are antioxidants for?

The human body is constantly influenced by external factors. Substances that catalyze oxidative reactions in cells, or are directly involved in them, enter the body from polluted air, water, chemical food additives, and excess ultraviolet radiation.

Free radicals are molecules that can enter into chemical reactions that lead to disruption of the duplication of genetic information, leading to the growth of tumors, premature aging of cells, and a decrease in the body’s immune responses. Under the influence of free radicals, the synthesis of hormones and enzymes is disrupted, and pathological reproduction of viruses and pathogenic flora occurs.

To neutralize free radicals, substances are needed that can bind with them to form compounds beneficial to the body. These substances are antioxidants.

Antioxidants - what are they and how do they work?

An antioxidant has a free electron in its molecule, which is so necessary for the oxidizing agent. Upon interaction, neutralization occurs, the cells are safe, and the risk of developing undesirable chemical processes is reduced.

• Antioxidants are needed for skin exposed to sunlight for a long time. The effect of ultraviolet radiation large quantities confirmed by research: in addition to photoaging, the risk of melanoma – skin cancer – increases significantly.
• The risk of developing inflammatory reactions in the body is reduced;
• The likelihood of fetal disorders during pregnancy is significantly reduced.

Where to find antioxidants

Products

Most substances, including antioxidants, enter the body with food. And since we are what we eat, it’s worth reconsidering your diet and diversifying it with healthy and tasty foods:

1. Vegetables – beans, carrots, spinach, artichokes, potatoes, sweet peppers, cabbage;
2. Fruits and berries - apples, black currants, strawberries, cranberries, prunes, rose hips, apricots;
3. Seafood;
4. Milk

Natural plant antioxidants help maintain beauty and youth, are good for the skin and prevent the development of cancer internal organs. Vegetables and fruits are a source of vitamins A and C, fish and seafood are rich in vitamin E and unsaturated fatty acids.

However, an unbalanced diet, snacks on the run, fast food, and coffee abuse nullify attempts to provide the body with vitamins and minerals. In this case, to maintain health you need special complexes that can be purchased at the pharmacy.

Some of them, for example, Alphabet, are designed in such a way that vitamins and minerals that interfere with each other’s “work” enter the cells at different times of the day and are absorbed by the body as completely as possible.

The pharmaceutical industry also produces special antioxidant complexes:

• Complivit Radiance “Youth Antioxidants” contains lycopene (protects skin cells from UV rays, slows down aging, regulates pigmentation), resveratrol (increases skin tone and elasticity), hydroxytyrosol (slows down skin aging).
• Vitrum Antioxidant contains vitamins A, C, E, zinc, manganese, selenium.

Drugs

Among the drugs one can note lipin, coenzyme and glutargin, which have antioxidant activity and are prescribed for diseases of the liver, blood circulation, and decreased functions of the immune system. Treatment with medications must be prescribed by a doctor.

Antioxidants and cosmetics

It is very important for women to maintain the beauty of their skin and feel attractive and young at any age. The topic of antioxidants could not but affect cosmetology - their use in the production of creams, serums, and other care products has become commonplace.

• Librederm vitamin E antioxidant contains, as stated in the name, tocopherol and lecithin, which protect and restore skin cells;
• Face and body products containing olive oil and jojoba have a pronounced antioxidant effect.

When choosing a care product, it is important to pay attention to the concentration of antioxidant substances in it. Ascorbic acid must be at least 15%, and only whey can “afford” such a content. A high concentration of vitamins A and C in one product can provoke a reverse reaction and worsen the condition of the skin, and tocopherol in an increased dosage affects the production of hormones and is more harmful than beneficial.

When choosing both vitamin preparations and cosmetics, you need to rely not on customer reviews on the Internet, but on the recommendations of a specialist.

Use of antioxidants in medicine

In medicine, drugs and vitamin complexes with antioxidants are used to improve immunity, prevent colds and infectious diseases, normalize liver and kidney function as part of complex therapy, and in the treatment of oncology.

In each specific case, the prescription must be made by a doctor. You shouldn’t expect miracles from medications; it’s important to regulate your daily routine, sleep and nutrition, give up bad habits, and avoid stress. And drugs with antioxidants and cosmetics help the body, but are by no means a panacea.