What are free radicals?
Free radicals are atoms with an unpaired electron, making them unstable and for this reason, "attack" other molecules to stabilize, giving or gaining an electron. This makes the molecule "attacked" in turn, free radical and thus will produce chain reactions in our bodies. These chemical reactions are called oxidation and damage they cause tissues, oxidative stress.
How do they occur?
Free radicals are produced as a result of our own metabolism, but also by poor nourishment, physical stress, emotional imbalance, smoking, exposure to environmental contamination by external radiation, by drugs, disease ... and our body neutralizes by 3 enzymes: superoxide dismutase, catalase and glutathione peroxidase.
When an imbalance between oxidative systems and antioxidant mechanisms in favor of the former, a broad variety of free radicals or decrease the rate of neutralization of these, which causes oxidative stress. Today, the most serious or degenerative diseases (obesity, atherosclerosis, diabetes, cancer and neurodegenerative disorders), are related to chronic oxidative stress.
Factors affecting the maintenance of balance in our bodies
- Diet: no excesses and rich in antioxidants (fruits, vegetables, grains, olive oil ....) Reduce meat and saturated fat.
- Exercise: moderate physical activity daily.
- Healthy habits: Quit smoking, drinking in moderation and sleep well.
- Emotional state: optimism, motivation, joy, relaxation ...
- Emotional state: optimism, motivation, joy, relaxation ...
Relationship between diet and free radicals
The antioxidants are found naturally in foods and Its main function is to block the damaging effect of free radicals on the body.
Best is to follow a diet of fresh, seasonal food. It should be noted that the handling, peeling, cutting and how to cook fresh food can cause a loss of vitamins and minerals of between 25-60%.
It is essential that our daily diet contains several types of antioxidants and, if necessary, take supplements containing high quality before it is too late for our health.
Main antioxidant nutrients and their sources
- Vitamin C: Fruits and vegetables and raw (currants, kiwi, citrus, strawberries, peppers, parsley, cauliflower, kale ...)
- Vitamin E: olive oil, seed oils, nuts, green leafy vegetables, wheat germ, lettuce , alfalfa ...
- Beta-carotene, fruits and vegetables that are green or red-orange-yellow (apricots, cherries, melons, peaches, pumpkins, carrots and spinach).
- Zinc: meat, offal, fish, eggs, vegetables and whole grains.
- Selenium: meats, seafood, cereals, eggs, fruits and vegetables.
- Flavonoids: cabbage family, leafy green, red and purple fruits and citrus.
- Isoflavones: soybeans, tofu and tempeh.
- Lutein: spinach, chard, avocados, broccoli, corn and egg yolk.
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