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ANTIOXIDANT ANALYSIS : WHAT AND HOW SHOULD BE MEASURED?

The wide scientific recognition that a greater consumption of foods rich in antioxidants results in clear benefits for the health of the population has led consumers to become increasingly interested in knowing what is the antioxidant richness of the products that the market offers them?

Although until recently the mere mention of the term "antioxidant", whether through a promotional campaign or inscribed in the packaging of a product, was sufficiently attractive for consumers to be inclined towards this product, recently, and increasingly , consumers seek to distinguish between those products whose marketing "simply claims to have antioxidants" ... and those in which "the content of these compounds is duly supported and quantitatively described in their labeling".



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Within the framework of the aforementioned, this section addresses, among others, questions such as the following: What Antioxidants should be measured in a Food? What are the main tests and analytical methods available for its measurement? What is important to measure and label the content of polyphenols and the ORAC value in Foods? What is the difference between measuring and certifying the content and the antioxidant activity of a food?

To face the question : What Antioxidants should be measured in a Food? , it is necessary to respond previously to the following:

What are the main antioxidants present in food? The antioxidant richness of food is generally given by the addition and interaction of numerous molecules. Although the chemical structure of such molecules can be significantly different, among the main antioxidants present in foods it is possible to distinguish:

• i) Antioxidant Vitamins , which include Ascorbic Acid (or Vitamin C); Vitamin E, a term that includes not only alpha-tocopherol, but also, isoforms, alpha, beta, gamma and delta, tocopherols and tocotrienols; and the Pro-Vitamin A compounds (represented by beta-carotene, alpha-carotene and beta-cryptoxanthin).
• ii) Carotenoids , including lutein, lycopene, zeaxanthin and astaxanthin. Also referred to as carotenoids are those compounds which are Pro-Vitamin A (mentioned above). From a chemical point of view, the carotenoids include the carotenes (alpha-carotene, beta-carotene and lycopene), which do not include oxygen atoms in their structure, and the xanthophylls (beta-cryptoxanthin, lutein, astaxanthin and zeaxanthin), which they do present it, mostly in the form of hydroxyls.
• iii) Polyphenols . The polyphenols account for the antioxidant richness of the greater part of the foods usually consumed by the population. All polyphenols exhibit in their structure, at least, one or more hydroxyl groups attached to an aromatic ring. Among the polyphenols it is possible to distinguish two major types of compounds: flavonoids, for which several thousands have been described in the plant kingdom) and whose structure comprises two aromatic rings joined a heterocycle of three carbon atoms and one of oxygen (C6- C3-C6), and the so-called non-flavonoids (some hundreds) that comprise, mostly, mono-phenolic alcohols, phenolic acids and stilbenes.

Detailed information regarding the antioxidant composition of the main foods ingested by the population, is the section " Antioxidants in food: Main sources and their contents ".
Now, knowing what are the types of antioxidants that predominate in a given food, it is possible to return to the question of what antioxidants should be measured in a food? Although the answer to this question is subject to the nature of the food to be analyzed, in general terms it will be possible to measure in food:

• (I) the specific content of those antioxidants that said food concentrates more, or of those whose presence is more relevant for its distinction as a source or contribution of said compound; for example, the content of ascorbic acid, that of alpha-tocopherol, that of lycopene, or that of some flavonoid in particular;
• (II) the total content of a certain type of antioxidant, for example, the total content of polyphenols or the total content of flavonoids present in a food;
• (III) the antioxidant activity of the food. Unlike the single measurement of the content of a given antioxidant, measuring the "antioxidant activity" of a food allows to quantify the "capacity that all antioxidant compounds present in it" (vitamins + carotenoids + polyphenols + others that do not respond) to the previous categories) to act simultaneously as a mixture of antioxidant compounds.

But then, what should be measured?

If you intend to make a characterization of a food from the point of view of its antioxidant richness, ideally you should quantify the individual content of each of those antioxidants that a priori is known to contain such food, and you should measure the antioxidant activity that -as a result of the sum and interaction of its antioxidant components- said food presents.

However, the purpose of measuring individually the content of each of the antioxidant components of a food is excessively expensive and analytically complex, since in those foods that are richer in antioxidants, these compounds comprise, regularly, a large number and a huge diversity of structures.

What alternative exists to measure the individual content of each of the antioxidant components of a food? As an alternative to the individual measurement, the total content of a food can be quantified in terms of a certain type of antioxidant. For example, when the antioxidant richness of a food resides mainly in a high presence of polyphenols, the measurement is limited to the characterization of the antioxidant content in the form of total polyphenols (PFT). If required, together with the measurement of PFT it is possible to measure, in a more precise way, the total flavonoid content, and even more specific, the content of certain flavonoid subtypes, such as total anthocyanidins, total flavonols or flavanols. -3-oles total. Further details regarding the chemistry and presence of these compounds in foods are described in the section " Antioxidants in food: Main sources and their contents ".

How is the total polyphenol content determined? The content of PFT is determined through an assay using the Folin-Ciocalteu (FC) reagent. All previously published methods that use this reagent measure the ability of polyphenols to reduce (donate an electron) the Mo (VI) to Mo (V) present in the complex molybdichotostats that characterizes the FC reagent. As a result of such reduction, the reagent, of yellow color, acquires an intense blue color, which is quantified spectrophotometrically at 765 nm. Although all the available methods that use the FC reagent ensure the total oxidation of all those compounds capable of reducing it, these differ in terms of the concentrations of said reagent used, the type of base and concentration used to alkalize the medium (carbonate versus sodium hydroxide), at the incubation times necessary to quantify the reagent reduction (3-120 min), and the incubation temperatures of the samples during their analysis (20-50 ºC).

How is the total polyphenol content of a sample expressed? The total polyphenol content resulting from the application of any method based on the use of the Folin-Ciocalteu reagent is regularly expressed as mg of gallic acid equivalents (EAG) / 100 g of food. Gallic acid is a simple phenolic compound widely used in this test as a comparison standard. However, polyphenols such as catechin or tannic, chlorogenic, caffeic, vanillic and ferulic acids are occasionally used as a standard for comparison and expression of results.

To find a complete list of PFT content values ​​in fruits produced and / or consumed in Chile, visit our section " Antioxidant Database ".

Are the methods that use the specific Folin-Ciocalteu reagent for the determination of polyphenols? As mentioned above, in the Folin-Ciocalteu test, the capacity of polyphenols to act as reducing agents of Mo (VI) in the molybdichottate complex is measured. Although the reagent reduction test is simple, sensitive and precise, it should be noted that said reagent can be reduced not only by all polyphenols, but also by reducing agents such as ascorbic acid, sodium metabisulfite, iron (II) salts , EDTA, certain amino acids, fructose and glucose, among others. The latter is extremely important because when this method is applied to samples containing one or more of these interferences, without taking the corrective measures, a result that represents an overestimation of the actual value of total polyphenols will be mistakenly obtained.
For example, it has been seen that the application of the test in the presence of fructose (5 g / L), a sugar abundantly present in fruits, results in a recovery of gallic acid content (10 mg / L) that is wrongly increased at around 58%.

As a result of the interfering effect that would have compounds such as fructose, glucose or ascorbic acid, normally present in fruits, vegetables, and in numerous processed foods, it is of great importance that, in the application of any method that employs the FC reagent, present the incorporation of adequate controls, ideally, using modifications to the original method that allow to discriminate analytically between the contribution made to the reduction of the said reagent polyphenols to be measured and those "interferentes" non-polyphenolic components present in a sample.

What limitations of interpretation supposes the single measurement of PFT in the characterization of the antioxidant richness of a food? Although the measurement of PFT is widely used and recognized as a preliminary way to characterize the antioxidant richness of a food, it must be borne in mind that, as such, the PFT measurement does not distinguish the measure or the proportion in which the various polyphenol subtypes present in a food are individually contributing to the total polyphenolic content. Said essay does not evaluate the value that the interaction between the different polyphenols present in a food would have.

However, the measurement of PFT, when it is properly performed (this is with interferences correction), constitutes a good, simple and practical approach to the purpose of initially characterizing a food in terms of its antioxidant content, especially when it comes to those in which polyphenols mostly account for their antioxidant composition. However, when polyphenols only partially account for the antioxidant richness of a food, the mere measurement of PFTs as a way to show such richness could suppose a sub-estimate proportional to the contribution made by compounds of a non- polyphenolic to the total antioxidant richness of the analyzed food.

To avoid such underestimation, and given that many foods rich in antioxidants possess not only phenolic compounds, but also non-phenolic antioxidants (various antioxidant vitamins and carotenoids), it is very important that the characterization of the antioxidant richness of the food Understand, in addition, the measurement of your "antioxidant activity".

But, really , what is measured when the antioxidant activity of a food is determined? The first thing to note is that the measurement of the antioxidant activity of a food supposes the quantification of "virtually" all the antioxidant molecules present in it.

Most of the assays used to determine the antioxidant activity of a food are based on the measurement of: (1) the ability of antioxidant compounds to react with a given free radical, or (2) the potential for such compounds would have to reduce a complex formed between Fe (III) ions and the TPTZ (2,4,6-tripyridyl-s-triazine) reagent.
Among those trials that are based on measuring the ability of antioxidants to react with a free radical, include the following:

• - ORAC Test (Oxygen Radical Absorbance Capacity, or Oxygen Radical Absorbance Capacity)
• - TEAC Trial (Trolox Equivalent Antioxidant Capacity, or Antioxidant Capacity as Trolox Equivalents)
• - DPPH assay (2,2-Diphenyl-1-picrilhydrazil).

There is a consensus that to characterize the antioxidant activity of a food, the ORAC test stands out among all the available assays due to its high sensitivity, precision and reproducibility.

What is the ORAC trial?

Unlike the simple measurement of the content of antioxidants present in a food, the ORAC assay measures the overall activity or capacity of all antioxidants present in a sample to "turn off or neutralize" (scavenging) peroxyl radicals.

The latter are reactive species comparable and therefore relevant to those ROS biologically generated in the body. In the ORAC assay, the peroxyl radicals, generated from the azo-compound AAPH or ABAP ([2,2'-azobis (2-amidinopropane)), react with fluorescein as a substrate, as a result of such a reaction, the fluorescence of this The last compound decreases over time, configuring an area under the curve (fluorescence versus time) When this reaction takes place in the presence of antioxidant compounds, the area under the curve increases linearly and proportional to the concentration of antioxidants.

To act as such, antioxidants must donate either an electron (SET), or a hydrogen atom to them (HAT) free radicals that they are intended to stabilize. The ORAC assay measures the ability of all antioxidants present in a food (or sample of it) to donate hydrogen atoms to the peroxyl radicals. Therefore, the ORAC method quantifies the ability of a food to act as an antioxidant through the HAT mechanism.

The ORAC assay includes the measurement of the contribution made to antioxidant activity by both polyphenols and those compounds of a non-polyphenolic nature present in a given food, and therefore allows to compare the antioxidant activity, ORAC value, of foods that do not necessarily have polyphenols as its main components with those who do. For example, it is possible to compare the ORAC value of a tomato (rich in lycopene but poor in polyphenols) with that of an apple (which is rich in polyphenols but does not contain lycopene).

The ORAC test not only reflects the total content of the antioxidant compounds, but also the additive, synergistic or potentiation interaction resulting from the simultaneous presence of these, resulting in a value that reflects the overall capacity or antioxidant activity of a food .

How is the ORAC value of a sample expressed? The ORAC value is expressed as micromoles of Trolox® equivalents / 100 g of sample. Trolox® is an analogue of vitamin E which, due to its easy solubility in water, is used as a comparison standard.

Since the ORAC method allows us to compare foods of a very diverse nature in terms of their antioxidant richness, the ORAC assay currently represents the most used way to evaluate the antioxidant activity of foods. As such, the ORAC value is the most recognized index at the moment of defining the potential contribution that the consumption of a food could imply to the antioxidant capacity of our organism.

Although the confidence that has around the values ​​of antioxidant activity generated through the use of the ORAC method is derived, to a large extent, from the high sensitivity, precision and reproducibility of the method, it is clear that to ensure such characteristics the test it must be executed by a laboratory that is equipped not only with an adequate instrumentation that allows its automation, but also, that ensures compliance with the standardized analytical protocol of the method.

To find a complete list of ORAC antioxidant activity values ​​of fruits produced and / or consumed in Chile, visit our section " Antioxidant Database ".

How does the ORAC method differ from other methods of determining antioxidant activity? While other methods, such as TEAC and DPPH, also evaluate the ability of antioxidants in a sample to "quench or neutralize" a free radical, both TEAC and DPPH use free radicals as molecules that differ completely from any free radical or Reactive species generated by our organism. While in the first case the radical cation ABTS • + is used, in the second the radical DPPH • is used. Although the high stability of both radicals makes their use simpler, the same condition places the TEAC and DPPH methods as analytical approaches very distant from the high reactivity that typically characterizes ROS normally generated in biological systems. Therefore, the relevance of these methods is frequently questioned. Both methods are usually useful to perform a "ranking of antioxidant compounds / preparations" within a batch, experiment or study, but, beyond their technical simplicity, the relatively low sensitivity and reproducibility of both methods limits the desirable possibility of comparing the TEAC or DPPH values.

Can an equality of ORAC values ​​between two different foods suppose equal nutritional value? It is essential to clarify that a possible equality in the ORAC value between one food and another (whether they are of the same nature or not), does not necessarily mean equality in the nutritional value of both. In fact, the latter will be given by the presence (content and type) of numerous nutrients, among others, proteins, fat, carbohydrates, vitamins, and micro / macro minerals.

Similarly, an equality in antioxidant activity would not allow an equivalence in the potential benefit that by ingestion of the antioxidants present in these foods would have for human health the indistinct consumption of these. As described in the section " Antioxidants and health: Scientific evidence ", while all polyphenols share their capacity to act as antioxidants, the existence of even small differences in their structures often often result in significant differences in both bioavailability (absorption and subsequent availability of these in the blood) as in the biological action profile of said compounds (since they act not only as free radical scavengers).

Why is it important to measure and label the polyphenol content and ORAC value in Foods?
In our country, warned of the excellent disposition that consumers also have to opt for products in which the presence of antioxidants stands out, several companies actively promote the consumption of products that, although they do not certify their content and antioxidant activity, label them as "Rich in antioxidants." Examples of the latter are certain brands of tea, coffee and beers that claim to be "naturally rich in antioxidants", as well as certain brands of mineral waters and other beverages that, after the addition of antioxidants to their formulation, are also generally promoted. as "drinks with antioxidants." According to the opinion of experts in the area of ​​antioxidants, in order to continue advancing seriously in the promotion of the consumption of foods rich in antioxidants, it is essential to distinguish between those products whose marketing "simply claims to have antioxidants ..." and those in which " the content of these is sustained and quantitatively described in its labeling ". Increasingly, certain actors of the national industry have already become aware of the latter, endorsing through independent analysis the content and antioxidant activity in the label of some of their products. Examples of the latter are certain chocolates made by important companies in the food industry, such as Costa-Carozzi and Nestlé, which, because they are made with a high content of cocoa, are currently duly and validly marketed as "sources of natural antioxidants". Similarly, companies such as Corpora Tresmontes have also validated the PFT content and the ORAC antioxidant activity of their Livean-Antiox® powder juice products, which incorporate green tea extracts as a source of natural antioxidants. In order to have complete certainty about the real and continuous presence of a value of total polyphenols and ORAC in a given product, it is essential that it has the backing of its regular analysis and / or certification.

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ANTIOXIDANTS AND HEALTH: SCIENTIFIC EVIDENCE

Throughout these last two decades, antioxidants have come to be considered from "simple free radical scavengers" (decade of the 90's) to "molecules whose consumption would be synonymous with health" (last decade). Three aspects have had a major impact on this conceptual transition:

Firstly, the recognition that oxidative stress, understood as "imbalance between the speed of production and the speed of free radicals removal", constitutes a common denominator and causal factor of some of the chronic noncommunicable diseases (CNCD) that currently more affect the world population, that is, cardiovascular, tumor and neurodegenerative pathologies (Figure I).



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A second aspect that has helped to build the aforementioned conceptualization around antioxidants, is the experimental recognition that -in animal models of pathologies associated with oxidative stress- the administration of antioxidants not only inhibits the onset of oxidative stress, but also it also delays and / or prevents the development of some of the ECNT associated with this condition (Figure II).

Finally, a third type of observation that has prompted the assumption that "the consumption of antioxidants is synonymous with health", is the accumulation of evidence -mainly the epidemiological type- that the relative risk (RR) of development and / or death by ECNT as mentioned above correlates inversely with the intake of foods rich in antioxidants (such as fruits and vegetables) by the population.

As it is included in the section "Antioxidants in food: main sources and contents" , within our diet, fruits and vegetables stand out among the foods that concentrate the most and contribute antioxidants to our body. While fruits and vegetables are true vectors of: antioxidant vitamins, carotenoids and polyphenols, from a nutritional point of view, only antioxidant vitamins (C, E, and pro-A), and not polyphenols, are really essential.

Antioxidant vitamins and relative risk of ECNT development . Based on its essentiality, and epidemiological evidence that shows that a higher consumption of "foods rich in antioxidant vitamins" is associated with a lower incidence of certain NCDs, in the early 90's, and as a way to reduce the relative risk (RR) of development of such diseases (mainly cardiovascular and tumor), a series of intervention studies were initiated in which the diet of some sub-populations under study with high doses of antioxidant vitamins was supplemented. Today, after almost two decades since the beginning / execution of this type of research, it is possible to affirm that among all the controlled clinical studies, with the exception of a few, the majority leads to the conclusion that "there is still no scientific evidence that merit the use of supplements with high doses of antioxidant vitamins as a way to reduce the RR of development and / or death by ECNT. "

In a manner consistent with the above, at present, most international entities (eg IARC , WCRFI , AHA ) linked to health promotion and / or conservation refrain from recommending the use of high-dose supplements. of antioxidant vitamins as a way to prevent the development of ECNT. Furthermore, recently, through the use of meta-analysis (a powerful statistical technique that allows us to jointly analyze studies that produce results that do not necessarily coincide), it has been suggested that until now, a part of the studies carried out has not only failed to support the "promise that supplements with high doses of antioxidant vitamins would reduce the RR of developing ECNT", but, contrary to expectations, in certain groups of individuals, the consumption of such preparations could increase this risk and affect an increase of mortality. Consequently, the only recommendation of consumption that, up to now can be made, and that is clear from the available scientific evidence, is to increase the consumption of fruits and vegetables, and especially those that concentrate more antioxidants.

It should be mentioned, however, that the supplements may be of clear use when, based on professional diagnoses, they are prescribed to individuals who show an established lack and / or deficiency of said vitamins.

Polyphenols and relative risk of ECNT development . It should be clarified that the results of intervention studies with supplements based on high doses of antioxidant vitamins referred to above do not imply that antioxidant vitamins, being present in fruits and vegetables, will not play an important role in the benefits for the health that are strongly associated with a greater consumption of this type of food.

Along with being a good source of antioxidants, some fruits and vegetables are also a good source of other vitamins, fibers, numerous micro- and macro-minerals, and a wide range of phytochemicals (bioactive compounds of plant origin). ). Within the framework of the hypothesis that states that "the health benefits associated with the consumption of fruits and vegetables rich in antioxidants are primarily related to the contribution of antioxidants that suppose the consumption of such foods", it is worth asking: What others? antioxidant compounds could be attributed the health benefits associated with increased consumption of fruits and vegetables?

Due to its abundance and its recognized bioactivity, among the phytochemicals present in fruits and vegetables, polyphenols stand out. Although some of these compounds possess, among others, anti-inflammatory, vasodilator, antiplatelet-antiplatelet, antimutagenic and antimicrobial properties, within the framework of the hypothesis that involves oxidative stress as a causal factor of ECNT development, the antioxidant property they exhibit all polyphenols, and that allows them to oppose the action of free radicals and other reactive species, has emerged as the most important to explain the health benefits of consuming foods rich in these compounds.

The "molecular logic" of the latter lies in the recognition that by contrasting the action of reactive species, polyphenols prevent or delay the occurrence of oxidative stress within cells and thereby reduce the speed with which various biological targets They are oxidized. As has happened with antioxidant vitamins, several studies have attempted to support the hypothesis that high levels (of intake and) of plasma polyphenols (particularly flavonoids) correlate inversely with the RR of development and / or death by various NCDs. Although numerous experimental studies support this type of assertion, it is currently considered that the validity of the observed correlations would be obligatorily associated with the level of intake of foods rich in this type of polyphenols, particularly fruits and vegetables rich in such compounds.

From a mechanistic point of view, how could the polyphenols present in fruits and vegetables protect against the development of cardiovascular diseases?

The hypothesis that unites polyphenols with the prevention of cardiovascular diseases is part of the oxidative theory of atherosclerosis. This postulates that the oxidation of cholesterol and the unsaturated lipids present in the native LDL particle (low density lipoprotein whose function is to transport cholesterol), which takes place mostly in the subendothelial space, represents a key event in the development (pathogenesis) of atherosclerosis (Figure III). Although the main antioxidant present in the LDL particle is vitamin E, other antioxidants (such as certain carotenoids) are also present in the particle, although in lower concentrations.

Oxidation of LDL in vivo (in the circulation) is initiated by the action of reactive oxygen and nitrogen species generated primarily by endothelial cells (which line the inner walls of blood vessels) and by monocytes (a type of white blood cell). ) / macrophages that infiltrate this area. The hypothesis of oxidative modification, states that oxidized LDL (LDLox) is subsequently captured by "scavenger" receptors present in macrophages that are found in the subendothelium of the affected arteries. This process results in massive uptake of LDLox, determining the transformation of macrophages in so-called foam cells (loaded with LDLox and numerous other products of oxidation), which make up the main components of the atheroma plaque. In addition to promoting the formation of foam cells, LDLox has direct chemotactic effects on monocytes and stimulates the binding of these cells and other leukocytes to the endothelium. The LDLox is also cytotoxic for the vascular cells, increasing the injury-endothelial dysfunction, perpetuating the inflammatory focus and promoting the progression of the atherosclerotic lesion. Finally, oxidized LDL alters the endothelial production and bioavailability of nitric oxide (see below, NO ), which manifests as an alteration of endothelium-dependent vasorelaxation.

Several studies, carried out both in vitro and in vivo in relevant experimental models, indicate that many of the aforementioned processes (such as LDL oxidation and atheroma formation) can be delayed and / or inhibited in the presence, either by addition and / or administration, of antioxidant compounds. For example, it has been observed that polyphenols are capable of retarding and / or preventing the oxidation of LDL in vitro, in both non-cellular systems (isolated native LDL exposed to pro-oxidant conditions) and cellular, and that they manage to do the same in vivo, when administered to animals that serve as a model of atherosclerosis (eg, rodents genetically predisposed to develop it, and / or in animals fed atherogenic diets). It has also been observed that, in vivo, the direct administration (or via dietary supplementation) of high doses of certain polyphenols (and / or extracts or mixtures of these) can also be effective, not only in retarding the oxidation of LDL, but in addition, in preventing various pro-inflammatory and inflammatory phenomena that typically accompany the oxidative and cellular damage that precedes, accompanies and / or leads to the formation of atheromas.
It should be clarified, however, that the mechanism through which polyphenols would promote such effects is not necessarily limited to the recognized ability they have to interact directly as reactive species catchers. In fact, the relatively low plasma and tissue concentrations (in tissues) that are usually reached after the intake of foods rich in these compounds has led to the statement that, in vivo, the antioxidant action of polyphenols would, quite possibly, be exerted on Through mechanisms that involve (via signal transduction) a modulation of the expression of those genes that code for the synthesis of proteins whose activity involves controlling the production and / or removal of the reactive species involved in the oxidation processes that underlie the development of cardiovascular diseases, including atherosclerosis.

For example, certain polyphenols can be opposed to oxidative stress by inducing the expression of genes encoding the synthesis of antioxidant enzymes superoxide dismutase, catalase, glutathione peroxidase, glutathione-S-transferase, glutathione reductase, and sulfoxy-methionine reductase. For this purpose (di novo synthesis) of the polyphenols could be added the capacity of other polyphenols to induce the synthesis of tripeptide glutathione, the main water-soluble antioxidant of cells. Low concentrations of some polyphenols are also capable of inhibiting the expression, synthesis and / or activity of certain pro-oxidant enzymes, involved in the generation of reactive species, such as NADPH-oxidase, xanthine oxidase and myeloperoxidase. It is quite possible that under in vivo conditions, both types of action, induction of (gene expression), the synthesis of antioxidant enzymes and inhibition of synthesis of pro-oxidant enzymes, contribute to control the formation and action of those reactive species acting on biological targets such as LDL, and other targets that in the framework of oxidative theory would be key in the development of atherosclerosis (and other cardiovascular diseases) where oxidative stress plays an important role.

As mentioned above, along with its oxidative nature, atherosclerosis is a disease that comprises a series of events of an inflammatory nature. One of the first pro-inflammatory events associated with the development of this is the recruitment of monocytes from the blood to the sub-endothelial space. This event depends on the expression of adhesion molecules by vascular endothelial cells (such as MCP-1 or monocyte chemoattractant protein-1, and ICAM-1 or intercellular adhesion molecule, involved in the binding of monocytes to the vascular endothelium). Several studies indicate that several of the polyphenols found in fruits and vegetables have anti-inflammatory properties, inhibiting either the production and / or secretion of such molecules and / or the activity of pro-inflammatory enzymes, such as COX-cyclo-oxygenase. 2 and myeloperoxidase. Such anti-inflammatory actions are observed in vitro at concentrations of certain polyphenols that are comparable to those achieved in vivo in the plasma of subjects who have been subjected to diets rich in antioxidants. Indeed, several studies conducted in animal models of atherosclerosis indicate that the sustained administration of certain polyphenols promotes an anti-inflammatory effect that at the vascular level would be relevant for the prevention of the formation of atheromas.

On the other hand, it is known that the oxidative and inflammatory events that affect the vascular endothelium, being sustained over time, are conducive to the loss of the function that the endothelial-vascular cells have to regulate the vascular tone (that is, the degree of contraction or relaxation exhibited by the smooth muscle surrounding the blood vessel). When the endothelium is "dysfunctional" it not only loses its capacity to regulate vascular tone, but also its anti-thrombotic properties (that is, its capacity to produce and release molecules that inhibit the formation of thrombi or clots) and its antiadhesive properties. leukocytes and platelets. The events of oxidative, inflammatory and atherogenic nature that affect the endothelial cells are accompanied, and in turn lead to a "loss of the capacity of the arteries to increase vascular tone". Such loss of function translates into a diminished responsiveness to the occasional need to increase blood flow to a given tissue / organ. The above is part of a global condition that affects the vascular endothelium referred to as "endothelial dysfunction" (ED). ED, when presented before the development of atherosclerotic lesion, is interpreted as an incipient marker of subclinical cardiovascular disease, and is considered to represent the "link that unites the risk factors-arterial hypertension and dyslipidemias-with atherosclerosis".

Platelet aggregation is one of the first steps in the formation of a blood clot. After its formation, it can occlude a coronary or cerebral artery, resulting in a myocardial infarction or cerebrovascular accident, respectively. In this regard, it is worth noting the existence of abundant literature (studies in both experimental animals and human volunteers) that shows the ability of certain different polyphenols, and certain foods rich in such compounds, to inhibit platelet aggregation. This effect is potentially important since it is considered that the inhibition of platelet aggregation is an effective strategy in the prevention of various cardiovascular diseases. In this regard, the practice of recommending the consumption of low doses of acetylsalicylic acid (or aspirin) as a way to reduce the likelihood of platelet aggregation is widely known.

The vascular endothelium has the ability to produce and release vasoactive molecules capable of inducing relaxation of the blood vessel, increasing blood flow. Among these molecules, nitric oxide ( NO • ) stands out. Although NO • is a free radical, its biological reactivity is very low, and as such does not induce biological damage. The synthesis of NO • occurs through the enzyme nitric oxide synthase (NOS) that from the amino acid L-arginine produces NO • and L-citrulline (requiring NAD (P) H as a cofactor and oxygen). When NO • is produced by vasculo-endothelial cells it rapidly diffuses to smooth muscle cells (which surround the blood vessels in the first), where the activation of the enzyme guanylate cyclase induces the production of cGMP (cyclic guanosine monophosphate) . Through a cascade of events, the increase in cGMP results in a relaxation effect of the vessel's musculature. The production of endothelial nitric oxide also inhibits adhesion and platelet aggregation, which results in a lower likelihood of clot formation in the blood. Several studies conducted both in experimental animals and in human volunteers show that the intake of foods rich in certain polyphenols (see below) produces an increase in endothelial production of NO • and through it, a significant vasodilation.

From a cardiovascular health point of view, a vasodilation induced by the consumption of certain foods could be particularly beneficial in individuals who exhibit an incipient degree of endothelial dysfunction (and in those who show a moderate degree of arterial hypertension). It should be clarified that not all polyphenols promote this vasodilatory effect. Particularly effective are cocoa catechins (and products such as bitter chocolate that have a cocoa content, at least over 60% and a proven high concentration of such polyphenols).

Both the oxidation of LDL and the accumulation of foam cells in the subendothelium, leading to the formation of atheromatous plaques, constitute events that take place normally and continuously throughout our lives. However, the process of forming atheromas is accelerated under conditions in which the rate of generation of reactive species exceeds the speed with which our organism is opposed to the generation and / or action of such species. Along with reducing the intake of those foods that accelerate the process of formation of atheromas (those rich in cholesterol and saturated fat), it is possible to delay these processes by increasing the intake of those foods that concentrate more and provide antioxidants to the body. Indeed, numerous clinical trials and epidemiological evidence show an inverse association between the intake of foods rich in antioxidants (particularly in polyphenols) and the relative risk shown by the populations studied to develop clinical manifestations of atherosclerosis and the morbidity and mortality associated with said atherosclerosis. disease.

Soon, the site will incorporate information that aims to answer questions such as the following: What are the clinical evidences that most support the approach that a greater consumption of fruits and vegetables rich in polyphenols would protect my cardiovascular health? Can consumption of dark chocolate be beneficial to my health? Is the consumption of green tea effective to protect my health against diseases associated with oxidative stress? We already appreciate your eventual interest in these topics.

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What role do antioxidants play in the body and how do they act?

The main role of antioxidants is to prevent, retard and / or reverse reactions leading to the oxidation of biological substrates (proteins, lipids and nucleic acids). Although antioxidants can act through various mechanisms, mostly by stabilizing a free radical through the donation of an electron, or a hydrogen atom. As a result of such interaction, free radicals lose their reactivity and antioxidants are oxidized.



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On the other hand, certain antioxidants can also act by inhibiting the formation of
pro-oxidant species , favoring the removal of such species, or facilitating the reduction of those biological substrates that have already been targeted for oxidation.


ANTIOXIDANTS IN FOOD: MAIN SOURCES AND THEIR CONTENTS

The presence of natural antioxidants in food is important, not only because these compounds help to define the organoleptic characteristics and preserve the nutritional quality of the products that contain them, but also because, when ingested, they help to preserve -in a considerable way- the health of the individuals who consume them. Indeed, the recommendation to increase the intake of foods rich in natural antioxidants is currently considered one of the most effective ways to reduce the risk of developing those chronic noncommunicable diseases that most limit the quality and life expectancy of The world population.

In this section, the following questions are addressed, among others: What are the main dietary sources of antioxidants? What is the chemical nature of the antioxidants that are most abundant in foods? and How to access information about the content and antioxidant activity of foods?

Faced with the question " Which food would bring more antioxidants to the body ?", The following considerations should be kept in mind: (i) the greater the antioxidant content (mg / 100 g of weight) of a given food, the greater the contribution of antioxidants that the ingestion of said food supposes to the organism; (ii) for a food with a given antioxidant content, we will have that the greater the amount of food eaten, the greater the total amount of antioxidants that could enter the body. Then, to define what food could suppose a greater contribution of antioxidants to the organism, it will be necessary to consider both the content of antioxidants present in it, as well as the size of the portion (g) of the food that regularly characterizes its intake.

In attention to both considerations, ideally, to ensure a greater contribution of antioxidants to the body , we should choose to consume those foods that along with being "rich in antioxidants" are, in addition, regularly consumed in larger portions. The truth, however, is that along with the above, other considerations should also be kept in mind. For example, the one that not necessarily all the antioxidants present in a food will be absorbed in equal magnitude after its arrival in the gastro-intestinal tract (from where they are absorbed, to be transported through the blood to the various organs and tissues where they would act) . Indeed, for a given individual, the bioavailability of a given antioxidant (fraction of the amount initially ingested that eventually reaches the blood), will depend, among other factors, on:

• (1) the chemical structure of each antioxidant in question (eg absorption efficiency of tocopherols relative to carotenoids or flavonoids),
• (2) of the matrix in which each antioxidant is part of the food (eg whole fruit with respect to juice, lyophilized or microencapsulated thereof) and
• (3) of the state in which the food to be ingested is found (eg, raw with respect to cooked, natural with respect to processed).

Clearly, for the consumer of a given food it is not possible to directly affect these last three factors. However, in the perspective of ensuring a greater contribution of antioxidants to the body, the consumer -when duly informed- will have the possibility of leaning towards those foods that contain more antioxidants. For this, the following two questions are addressed below:

What are the antioxidants that are most abundant in food ?
What are the main dietary sources of said antioxidants ?

Regarding the first question, in short, among the antioxidants that abound most in the diet include: ascorbic acid, vitamin E, carotenoids, and polyphenols. For each of these antioxidants are described below, aspects related to its chemistry, with some of its functions, with the recommended daily doses, and with the main foods that contain them:


Ascorbic acid . Ascorbic acid or Vitamin C (Figure I) is a water-soluble compound that fulfills important functions as an antioxidant in the body. As such, it has the potential to protect proteins, lipids, carbohydrates and acids nucleic acids (DNA and RNA) against oxidative damage caused by various free radicals and reactive species. To access information related to the antioxidant properties of ascorbic acid, its main biological actions and health benefits, please go to the section "Antioxidants and health: Scientific evidence". From a nutritional point of view, ascorbic acid is an essential nutrient. However, unlike most mammals and other animals, humans do not have the ability to synthesize vitamin C, so they must obtain it through the diet. Vitamin C is necessary for the synthesis of collagen (a structural component of blood vessels, tendons), ligaments, and bones. It also plays an important role in the synthesis of noradrenaline, carnitine (necessary to obtain energy from the metabolism of lipids), and possibly in the metabolic conversion of cholesterol into bile acids. Severe vitamin C deficiency can lead to scurvy. Although it is now known that such a condition can be prevented and / or reversed with a minimum dose of 10 mg of vitamin C per day, the recommended daily doses
(RDA, Recommended Daily Allowance) in the US are markedly superior.

Table I shows the RDA values ​​according to age and gender. The calculation of the RDA continues to be based mainly on the prevention of the disease associated with vitamin C deficiency, rather than the prevention of chronic diseases and the promotion of optimal health. It should be noted that the recommended intake of vitamin C for smokers is 125 mg / day, that is, 35 mg / day higher than that of non-smokers. This is due to the fact that smokers are under greater oxidative stress, as a result of tobacco consumption (cigarette smoke), and that they generally have lower blood levels of vitamin C.

Learn the opinion of experts from the Linus Pauling Institute , (Oregon, USA) about the population's requirements for vitamin C.

Vitamin C and its food sources. Fruits and vegetables are, in general, a good source of vitamin C. Although the content of ascorbic acid in such foods can vary greatly depending on the species and variety of the fruit or vegetable (Table II), with a daily intake of five servings of fruits + vegetables (2 ½ cups, equivalent to 400 g) it is possible to ensure an approximate intake of 200 mg of this vitamin. While it is always more desirable to consume ascorbic acid in the form of the foods that contain it (as they provide not only vitamin C but also numerous other nutrients, fibers and microminerals), it should be noted that there is no chemical difference between ascorbic acid present in natural form in foods (whose isomer is L) and synthetic L-ascorbic acid.
If you would like to know the ascorbic acid content in more detail, and for a larger number of foods, please refer to the USDA Food Compound Vitamin C Database



Vitamin E The term vitamin E comprises two chemically closely related types of molecules: tocopherols and tocotrienols. From a structural point of view, both molecules include a hydroxyl group attached to a C-6 of a ring aromatic which is, in turn, attached to an oxygenated heterocycle. From said heterocycle (C-2) a long hydrocarbon side chain is born which, in the case of tocopherols, is totally saturated (phytyl chain), while in the tocotrienols it exhibits three instaurations. Both tocopherols and tocotrienols occur in the form of alpha, beta, gamma and delta isomers. Figure II shows the chemical structure of tocopherols.

In food, the concentration of tocopherols is substantially higher than that of tocotrienols. Within the tocopherols, the gamma isomer is more abundant than alpha, at least in the Western diet (especially in the North American). However, the levels of alpha-tocopherol in the blood are approximately ten times higher than those of gamma-tocopherol. The latter is due to the fact that the human liver has a tocopherol transfer protein that does not respond to gamma but only to the alpha isomer, which allows storage, incorporation into lipoproteins and subsequent transport and distribution of it to other tissues. In addition, relative to the alpha isomer, the other tocopherols are actively bio-transformed (degraded) in the organism, which does not allow their accumulation.

Until now, scientific evidence indicates that the main biological function of alpha-tocopherol in humans would be to act as an antioxidant. The fat-soluble nature of alpha-tocopherol (mainly given by the phytyl side chain) allows it to reach higher concentrations in lipid environments. The latter leads to its antioxidant properties manifesting mainly at the level of cell membranes (eg plasma, mitochondrial), preventing and / or retarding the oxidation of the lipids of such structures, and lipoproteins such as LDL (low density lipoprotein, Low Density Lipoprotein). The oxidation of LDL by reactive species (free radicals and other oxidants) is a key event in the process of atherogenesis since it is conducive to the formation of atheromas or plaques in the vascular sub-endothelium.

The ability of alpha-tocopherol to efficiently intercept the propagation of lipoperoxidation is not limited to its action only in biological systems. In fact, alpha-tocopherol is also very effective when it is used as an antioxidant to prevent or retard the oxidative rancidity that affects lipids and fats in food.

When a molecule of alpha-tocopherol "neutralizes" a free radical (especially of the lipoperoxy type), whether in a biological or abiotic system, it does so by donating its phenolic hydrogen atom (HAT) to said radical. As a result, the alpha-tocopherol molecule becomes a free radical called tocopheryl, which, as expected, lacks antioxidant activity. However, when such a reaction takes place in the body, other antioxidants, such as vitamin C, would be able to react with the tocopheryl radical, regenerating the original antioxidant capacity of alpha-tocopherol. Aspects related to the above and with the role of alpha-tocopherol in the oxidation of LDL and in the reduction of the risk of development of cardiovascular diseases are included in the section
"Antioxidants and health: Scientific evidence".

The most commonly found form of alpha-tocopherol in foods is RRR-alpha-tocopherol (also known as "natural tocopherol" or d-alpha-tocopherol or ddd-alpha-tocopherol). Synthetic alpha-tocopherol, which is labeled all-rac- or dl-alpha-tocopherol, has only half the biological activity (as a vitamin) of the RRR-alpha-tocopherol isomer.

Table III shows the recommended daily doses of vitamin E (RDA applied in the USA), according to age and gender. It is important to note that the values ​​of RDA indicated in said table are based on the prevention of symptoms of vitamin E deficiency and not on the doses that would be required to promote health and prevent chronic diseases. The reason for the latter is that the available scientific evidence is still insufficient to support the recommendation to increase such intake of tocopherol beyond the RDA.
The main sources of alpha-tocopherol in the Western diet They include vegetable oils (marigold, safflower, olive), nuts, almonds, and green leafy vegetables. The eight forms of vitamin E (alpha, beta, gamma and delta of tocopherols and tocotrienols) are found in varying amounts in foods (Table IV).
For more information on the content of tocopherols in foods, please refer to the USDA Food Vitamin Composition Database



Carotenoids Carotenoids are pigments synthesized by plants, where they act as "quencheadores" (deactivators) of singlet oxygen. The latter is a ROS formed during the process of photosynthesis. Although singlet oxygen has a very minor importance in the development of oxidative stress generated by the human organism, as indicated below, the antioxidant activity of carotenoids is not limited to the removal of said ROS.

In our diet, carotenoids concentrate mostly (in the form of all-trans isomers) in fruits, vegetables and cereals, giving them yellow, orange or red colors. From a structural point of view, carotenoids are classified into: carotenoids, represented by alpha-carotene, beta-carotene and lycopene, and in xanthophylls, represented by beta-cryptoxanthin, lutein and zeaxanthin. Xanthophylls are carotenoids that include one or more oxygen atoms in their structures.

Figure III shows the chemical structure of the carotenoids most commonly present in food.
Alpha-carotene, beta-carotene and beta-cryptoxanthin are pro-vitamin A type carotenoids, which means that they can be converted into retinol or vitamin A in the body (essential to ensure normal tissue growth, and for a proper functioning of the immune system and vision). The pro-vitamin A function of said carotenoids is the only function currently recognized as essential. Lutein, lycopene and zeaxanthin do not act as pro-vitamin A.

In general, carotenoids exhibit low bioavailability. The latter is partly due to the fact that these compounds are mostly bound to proteins in their phyto-alimentary matrices. The processes of cutting, homogenization and cooking of foods rich in carotenoids generally increases their bioavailability. In order for the carotenoids of the diet to be absorbed at the intestinal level, they must first be released from the food matrix and incorporated into mixed miscelas (mixture of bile salts and various types of lipids). Therefore, a minimum amount of fat (3-5 g) in a meal is required to ensure efficient intestinal absorption. For example, in the case of lycopene, its bioavailability from the tomato is substantially increased when subjected to a cooking process in oil.

Carotenoids and their food sources . Yellow or orange vegetables, such as carrots and squash, are a very good source of alpha and beta-carotene. For its part, spinach is also a good source of beta-carotene, although chlorophyll masks the yellow-orange pigment present in its leaves.

Some foods that are a good source of alpha-carotene and beta-carotene are the following (Table V):

• Some foods that are a good source of beta-cryptoxanthin are the following (Table VI):
• Some foods that are a good source of lycopene are the following (Table VII):
• Some foods that are a good source of lutein + zeaxanthin (given the complexity of their analysis separately, the determinations often express the sum of the content of these two xanthophylls) are (Table VIII):

For more information about the content of carotenoids in these and other foods, go to: http://www.nal.usda.gov/fnic/foodcomp/search/



The polyphenols . Polyphenols are compounds that are bio-synthesized by plants (their fruits, leaves, stems, roots, seeds or other parts). All polyphenols exhibit antioxidant properties. These compounds account for most of the antioxidant activity exhibited by fruits, vegetables and certain infusions and natural beverages habitually consumed by the population. From a chemical point of view, all the polyphenols exhibit in their structure, at least, one or more hydroxyl groups (HO-) linked to an aromatic ring, that is, they present some phenolic group. In turn, among the polyphenols it is possible to distinguish two subtypes of compounds:

• I) The flavonoids , whose structure (diphenylpropane, C6-C3-C6, Figure IV) comprises two aromatic rings (A and B) which are they are linked together by a heterocycle formed by three carbon atoms and one oxygen atom (C), and for which more than five thousand compounds have been described in the vegetable kingdom. As described below, in turn, the flavonoids are subdivided into the following six groups of compounds: anthocyanidins, flavanols, flavanones, flavonols, flavones and isoflavones.
• II) The so - called non-flavonoids (a few hundred), which mainly comprise mono-phenolic alcohols (eg hydroxytyrosol), simple phenolic acids and stilbenes (eg resveratrol). In the case of simple phenolic acids, which make up the majority of the non-flavonoid polyphenols, there are benzoic acid derivatives (eg protocatécuico, gallic, vanillic, p-hydroxy-benzoic) and those of cinnamic acid (chlorogenic) , coffee, ferulic, p-cumárico).

While all polyphenols exhibit antioxidant properties, it has been established that some of these compounds also exhibit, among others, anti-inflammatory, antiplatelet, anti-bacterial, estrogenic activity and activity-modulating properties of numerous enzymes, including that of certain digestive enzymes. Some of these aspects are addressed in the section "Antioxidants and health: Scientific evidence".

The ability of polyphenols to act as antioxidants, both flavonoids and non-flavonoids, depends primarily on the presence of HO- groups in their structure. Being linked to a benzene ring, the groups hydroxyl confer to polyphenol the ability to act, either as a donor of a hydrogen atom (HAT) or as an electron donor (SET) to a free radical (or other reactive species). In the case of flavonoids, in particular, some can also act as antioxidants through a mechanism that involves their ability to react with (chelating) certain transition metals (such as copper and iron). Such a reaction prevents the formation of hydroxyl free radicals (from hydrogen peroxide in the Fenton reaction) and superoxide (from molecular oxygen) that would otherwise catalyze both metals to be in their free and reduced state (that is, redox-active). Therefore, the flavonoids that exhibit catecholic hydroxyls in ring B of their structure also promote an antioxidant effect through the aforementioned mechanism (eg quercetin, Figure V).

Flavonoids are usually found in nature as conjugated compounds, that is, linked to different sugars (such as glucose, fructose), or in the form of free compounds (called aglycones). The proportions of free flavonoid and conjugate will depend on the type of food in which they are found. In turn, the gastrointestinal tract will be exposed to a different ratio of free / conjugated, depending on the state of cooking of the food, and the action they have had throughout the process of digestion, various enzymes capable of hydrolyzing the sugars. The latter is not less, therefore, the physicochemical properties (which define solubility and potential to be absorbed) of the polyphenols can be markedly affected by the presence of said sugars. It should be noted, however, that absorption is not a fundamental process when the action of these compounds is exerted directly on the lumen of the gastrointestinal tract; for example, modulating the activity of some digestive enzyme, or acting as an antioxidant in a direct way on ROS present in the lumen. It is, however, when the action of the flavonoids is exerted in a systemic way, that is, in organs, tissues or cells which can only be accessed after gastrointestinal absorption and distribution from the blood to such tissues. In general terms, the conjugated form of polyphenols is more polar (water-soluble) and therefore less absorbable (and bioavailable). At the level of the large intestine, the bacteria that normally colonize the colon also play an important role in the metabolism of flavonoids, favoring their absorption by promoting the hydrolysis of glycosidic bonds. Indeed, different individuals may differ in their ability to hydrolyze a particular flavonoid (and then to absorb it) depending on the differences they have in their colonic microflora.

Is the intake of polyphenols "essential" for the conservation of health? There is still no evidence that the consumption of polyphenols is "essential" for the conservation of health, and therefore there are no recommended daily dose (RDA) values ​​of these compounds. However, abundant scientific literature reports several health benefits associated with a higher consumption of foods rich in polyphenols, such as certain fruits, vegetables, legumes and cereals. In addition, increasingly, the evidence shows that the consumption of products rich in polyphenols, such as cocoa (in the form of dark / bitter chocolate), green tea (in beverages / juices that contain it) or red wine (in the form of moderate) has effects that would be potentially favorable for the conservation and / or normalization of relevant physiological parameters or indicative of cardiovascular health.

To access information related to some of the health benefits associated with the consumption of foods rich in polyphenols, please go to the section " Antioxidants and health: Scientific evidence "

Although the proportion of flavonoids with respect to polyphenols that are not flavonoids can vary significantly between one food and another, in the case of fruits and vegetables, flavonoids are, in general, the polyphenols that are most abundant in these foods. Along with the latter, it is worth mentioning that the scientific literature that implicates polyphenols as health protection factors mainly comprises polyphenols of the flavonoid type. Table IX describes, for each of the six groups of flavonoids mentioned above (anthocyanidins, flavanols, flavanones, flavonols, flavones and isoflavones), the main compounds that constitute each group of flavonoids, and gives examples of those foods that concentrate most such flavonoids

What drinks could be a good source of antioxidants? For the flavonoids described in the table, along with fruits and vegetables, certain beverages can also be a source of antioxidants. Examples of beverages that concentrate antioxidants, and also because of their frequency of consumption could suppose a very good contribution of some of these compounds, are green tea (and to a lesser extent black tea), coffee (especially grain) and Red wine. It should be noted, however, that the consumption of these beverages as a form of ingesting antioxidants should be limited to adults, and if they are abundant and sustained, they should consider the potential inconvenience that the obligatory co-ingestion of caffeine can suppose in the case of tea and regular coffee, compounds capable of affecting the bioavailability of dietary iron in the case of tea, and the consumption of alcohol and the corresponding calories in the case of red wine. In this last case, it is necessary to clarify that although red wine can be a good source of certain polyphenols, many fruits and vegetables also contain the same antioxidant compounds, being fruits and vegetables, in addition, an excellent source of other polyphenols and , above all, of numerous nutrients (proteins, lipids, fatty acids, vitamins, micro- and macrominerals, fibers, etc.) that are not present in such a beverage. Clearly, unlike red wine, the consumption of fruits and vegetables can be promoted on the basis of their nutritional wealth and without the ethical and public health reserves that merit the real risks that would imply the promotion of a greater consumption of red wine as a important way to "gain health".

In spite of these last considerations, the consumption of tea, coffee and also of red wine constitutes a practice deeply rooted and transversal in our society. For example, in the case of tea (in its various types), its consumption accounts worldwide for the second most consumed beverage, after water. Without excluding certain Latin American populations, in the case of Chile, it is necessary, together with the aforementioned beverages, certain infusions of herbs or "digestive water", prepared from plants regularly used by the population, such as boldo, bailahuén and rosa mosqueta (among others), could also be an interesting source of antioxidants for the population. It should be clarified, however, that unlike tea, coffee and red wine, the real impact that the consumption of such herbal infusions can have on the antioxidant status of the organism or other relevant biological parameters has not yet been evaluated. the preservation of human health.

More information about what antioxidant compounds characterize and what is the antioxidant level of beverages such as green tea, coffee, red wine, and certain "digestive water"? will be presented promptly on this site. We already appreciate your eventual interest in this topic.

Antioxidants as preservatives of processed foods.

What are the main antioxidants used in the preservation of food? The antioxidants used in the preservation of food can be classified, according to their origin, into two types: natural and synthetic. Among the natural antioxidants that are most commonly used as preservatives are: ascorbic acid, alpha-tocopherol and various derivatives of rosmarinic acid. Such compounds can be obtained: by direct extraction from their natural sources (where they exist in abundance), or by chemical synthesis. Among the non-natural or synthetic antioxidants most used by the food industry are: butyl-hydroxytoluene (BHT; E 321), butyl-hydroxyanisole (BHA; E 320), tert-butyl-hydroquinone (TBHQ), ethoxyquin (EQ) , propyl gallate (E 310) and metal chelators such as EDTA and citric acid.

If you would like to access more information regarding the following antioxidants, we invite you to click as appropriate: BHT , BHA , TBHQ and EQ .

Are there risks associated with the chronic consumption of synthetic antioxidants? The safety of most synthetic antioxidants (such as BHA, BHT, EQ, TBHQ and certain gallates) has been increasingly questioned, especially in the last 2 decades, as a result of studies that show that, when administered in a prolonged manner and in high doses, some of these compounds can be mutagenic and / or carcinogenic in experimental animals. However, currently, given the effectiveness, low cost and still controversial evidence of real risk in humans, synthetic antioxidants are still used by natural antioxidants as main preservatives in the food industry. Although more research is still required, the evidence existing today indicates that, when used in doses lower than the ADI (Acceptable Daily Intake), the prolonged use of those synthetic antioxidants that are considered GRAS (Generally Recognized As Safe) are not it should pose an appreciable risk to the health of the population ( for more information ).

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ANTIOXIDANTS: DEFINITION, CLASSIFICATION AND GENERAL CONCEPTS

The scientific evidence accumulated during the last two decades indicates that, beyond the initial promises of delaying aging, antioxidants when consumed in the form of food have an important potential to reduce the development of those diseases that currently affect the most world population (cardiovascular, tumor and neurodegenerative diseases). As a result of this recognition, antioxidants have increasingly been considered by the population as " Molecules whose consumption is synonymous with health ".



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In this section, fundamental aspects related to the definition, classification, mechanisms of action and main biological actions promoted by antioxidants are addressed. In addition, concepts related to the role of free radicals and oxidative stress in health and human pathology are reviewed. These last aspects are treated additionally, in extenso , in the section " Antioxidants and health: scientific evidence ".

What is an antioxidant?
An antioxidant can be defined, in the broadest sense of the word, as any molecule capable of preventing or slowing the oxidation (loss of one or more electrons) of other molecules, usually biological substrates such as lipids, proteins or nucleic acids. The oxidation of such substrates can be initiated by two types of reactive species: free radicals, and those species which, without being free radicals, are sufficiently reactive to induce the oxidation of substrates such as those mentioned.

But what is a free radical?
From a chemical point of view, a free radical is any species (atom, molecule or ion) that contains at least one unpaired electron in its outermost orbital, and that is in turn capable of existing independently (hence the free term).


The atoms order their electrons (ê) in regions called "atomic orbitals", in the form of pairs of electrons. The latter gives the atom stability, or low chemical reactivity towards its environment.

However, under certain circumstances, said orbital may lose its parity, either by yielding or capturing an electron (ê). When this occurs, the resulting orbital exhibits an unpaired ê, converting the atom in a free radical.

The presence of an "unpaired" electron in the outermost orbital of an atom gives the latter an increased ability to react with other atoms and / or molecules present in its environment, normally, lipids, proteins and nucleic acids. The interaction between free radicals and said substrates gives rise to alterations in the structural, and eventually functional, properties of the latter.

The reactive species derived from oxygen ( ROS ) is a collective term, widely used, which includes all those reactive species that, whether or not free radicals, focus their reactivity on an oxygen atom. However, often under the name ROS, other chemical species whose reactivity is centered or derived in atoms other than oxygen are included. Strictly speaking, however, species whose reactivity derives or focuses on atoms such as nitrogen or chlorine should be referred to as RNS (Reactive Nitrogen Species) and RCS (Reactive Chlorine species), respectively.

See table that describes the main free radicals and reactive species derived from oxygen and nitrogen.

Main free radicals and reactive species derived from oxygen and nitrogen normally generated in our body.


Is the generation of reactive oxygen species in the body a normal process? The endogenous generation of ROS (free radicals and other reactive pro-oxidant species) is a normal part of the metabolism of all aerobic living beings. Indeed, under physiological conditions, most of the tissues of the human body generate significant amounts of ROS. Among the most generated ROS, the free radical superoxide anion ( O2 • - ) stands out. The generation of said radical takes place, at cellular level, mainly through the electron transport chain in the mitochondria (specifically, during the interaction between oxygen molecules and complexes I and III).

Although the chain of electron transport constitutes a series of biochemical reactions designed to generate, between the matrix and in the inter-membrane space of the mitochondria, a gradient (of protons) necessary for the re-synthesis of ATP from ADP , during the course of its operation, between 1% and up to 3% of the oxygen that regularly enters the mitochondria is converted into superoxide radicals (that is, oxygen gains an electron). Fortunately, the high presence of SOD in the mitochondria allows the dismutation of the superoxide radicals, oxygen and hydrogen peroxide. Since the accumulation of peroxide, either in the mitochondria or outside it, would be toxic to the cell, a greater part of the peroxide formed is rapidly reduced to water inside the mitochondria, by the action of the enzyme glutathione peroxidase. The hydrogen peroxide that does not reach to be reduced, leaves the mitochondria to be subsequently reduced by other peroxidases in the cytoplasm, and inside the peroxisomes by the action of the catalase.

The physiological formation of O2 • - is not limited to its mitochondrial production. Indeed, this species can also be generated in the cytosol of many cells through the action of enzymes such as xanthine oxidase (XO), glucose oxidase and amino-oxidases; at the level of endoplasmic reticulum O2 radicals - are also generated through the action of certain cytochromes P-450, and at the level of the plasma membrane by the action of the enzyme NADPH-oxidase (NOX). Although this last enzyme is present in abundance in neutrophils, such cells need to be activated as a condition to initiate the massive production of O2 • - .

Besides superoxide, what other reactive species is normally generated in the organism?
Another reactive species normally generated by the organism is nitric oxide ( NO • ). This free radical, which results from the action of the cytosolic enzyme nitric oxide synthase (NOS), is generated continuously, though not exclusively, by vascular-endothelial cells (those that "cover the inside of a blood vessel). Together with O2 • - , NO • constitutes an example of reactive species whose generation and action is not only physiological, but absolutely fundamental for the proper functioning of the organism. As discussed in the section "Antioxidants and health: scientific evidence", the controlled production of O2 • - and NO • is not only physiological, but is also fundamental to ensure the health of the human organism.

How can antioxidants be classified? The protection of the biological substrates promoted by most of the antioxidants involves their direct interaction with reactive species such as those referred to in Table I. However, it is also possible to distinguish other mechanisms through which antioxidants actively contribute to preventing or preventing retard the oxidation of a biological substrate. In order to review these mechanisms, it is necessary to previously classify those antioxidants that are normally present in the human body.

While there are different ways to classify antioxidants, from a perspective of their origin and presence in the body, it is possible to distinguish between those antioxidants that are normally bio-synthesized by the body, and those that enter it through the diet . Among the first are:

• i) enzymatic antioxidants, such as superoxide dismutase, catalase, glutathione peroxidase, glutathione S-transferases, thioredoxin-reductases and sulfoxy-methionine reductases, and
• ii) non-enzymatic antioxidants, such as glutathione, uric acid, dihydro-lipoic acid, metallothionein, ubiquinol (or Co-enzyme Q) and melatonin. Although i) and ii) are primarily bio-synthesized by the human body, the diet can also contain said antioxidants. However, it should be clarified that the contribution that could be made to the organism ingestion of (foods with) said antioxidants is not very significant because they undergo significant degradation / biotransformation throughout the gastro-intestinal tract.

Regarding the antioxidants that enter the body only through the diet, these are classified, essentially, in:

• i) vitamins-antioxidants, such as ascorbic acid, alpha-tocopherol and beta-carotene (or pro-vitamin A),
• ii) carotenoids (such as lutein, zeaxanthin and lycopene),
• iii) polyphenols, in their categories of flavonoids and non-flavonoids, and
• iv) compounds that do not fall into the three previous categories, such as some glucosinolates (eg isothiocyanates) and certain organo-sulfur compounds (eg, diallyl-disulfide).

What are the main mechanisms of action of antioxidants?
Antioxidants can prevent or slow the oxidation of a biological substrate, and in some cases reverse the oxidative damage of the affected molecules.

Direct interaction with reactive species : The most known mechanism, although not necessarily the most relevant to action, refers to the ability of many antioxidants to act as "stabilizers or quenchers of various reactive species." This last supposes the known activity "scavenger" of free radicals that have many antioxidant molecules. In the case of free radicals, such action implies their stabilization through the transfer of an electron to said reactive species. Such a mechanism, defined as "SET" (single electron transfer), allows the free radical to lose its condition by "matching" its unpaired electron. One consequence for the antioxidant is that, as a result of yielding an electron, it becomes a free radical and ends up oxidizing under a form that is low or zero reactivity towards its surroundings (Figure II). Along with the SET mechanism, many antioxidants can stabilize free radicals through a mechanism that involves the direct transfer of a hydrogen atom (this is an electron with its proton). Such mechanism is defined as "HAT" (hydrogen atom transfer). In the latter case, the free radical is also electronically stabilized.

Antioxidants whose action is promoted through SET and / or HAT mechanisms are mostly non-enzymatic antioxidants, whether these are normally bio-synthesized by the human organism or enter the body through the diet. Most of the antioxidants that act through these mechanisms present in their chemical structure, as functional groups, phenolic hydroxyl (for example, all polyphenols and tocopherols). However, other antioxidants, non-phenolic, such as glutathione, melatonin, and ascorbic, dihydro-lipoic and uric acids, are also examples of molecules whose action is promoted by SET and / or HAT mechanisms.

Together with the SET and HAT mechanisms, certain antioxidants can also act by stabilizing reactive species through a mechanism that implies "the direct addition of the radical to its structure". An example of this type of antioxidant action is that promoted by carotenes such as beta-carotene. As a result of such reaction, the free radical (eg peroxyl) loses its condition, and the carotene is covalently modified, becoming a free radical that through successive reactions is oxidized and converted into epoxide and carbonyls derivatives of markedly lower reactivity.

As expected, the direct interaction between an antioxidant and a reactive species will prevent either the initiation and / or the propagation of oxidative processes that affect the biological substrates.

Prevention of enzymatic formation of reactive species : Some antioxidants can act by preventing the formation of ROS and RNS. They do this by inhibiting the expression, synthesis or activity of pro-oxidant enzymes involved in the generation of reactive species, such as NADPH-oxidase (NOX), xanthine oxidase (XO), myeloperoxidase (MPO) and Nitric oxide synthase (NOS). This type of antioxidant action does not demand that an antioxidant exhibit in its structure characteristics that are typically associated with the mechanisms of action ET or HAT. Examples of inhibitors of the activity of these enzymes are, for compounds coming from the diet, certain polyphenols capable of inhibiting NOX, MPO and XO, and some agents used in the therapy of gout, such as allopurinol, and febuxostat that inhibit the xanthine oxidase.

Prevention of the formation of reactive species dependent on metals : A second mechanism that also involves the inhibition of the formation of reactive species is related to counterpose the capacity of certain transition metals, such as iron and copper (both in their reduced state), to catalyze (redox activity) the formation of superoxide radicals from the reduction of oxygen and hydroxyl radicals, from hydrogen peroxide (Fenton reaction). Those molecules that have the ability to bind such metals, forming complexes or chelates, manage to inhibit the redox activity of these, preventing the formation of the aforementioned reactive species. Included in this group of antioxidants are: i) certain peptides and proteins normally bio-synthesized by the body and whose physiological function involves transporting, storing and / or excreting iron (such as ferritin) or copper (such as metallothionein and ceruloplasmin), ii) certain polyphenols that access the organism through the diet and whose distinctive feature is to present in its flavonoid structure a catechol group in the B ring, and iii) some agents that are used in metal removal therapy such as desferroxamina that traps iron, and penicillamine or tetrathiomolybdate that trap copper.

Activation or induction of the activity of antioxidant enzymes : As part of the antioxidant defense, the human organism bio-synthesizes certain enzymes whose function is to remove reactive species, mainly ROS. Among these are the following: superoxide dismutase (SOD, in its Cu / Zn and Mn-dependent isoforms) that reduces superoxide radicals to hydrogen peroxide, catalase (CAT, iron-dependent) that reduces hydrogen peroxide to water, glutathione peroxidase (GSpx; dependent) that reduces lipo-hydroperoxides to their corresponding alcohols, glutathione-S-transferase (GST) in its peroxidase type that acts by reducing organic peroxides, glutathione reductase that reduces oxidized glutathione (GSSG) to reduced (GSH), and sulfoxy-methionine- reductase that regenerates methionine from its sulfoxy-oxidized metabolite (Table II).

The antioxidant action of all these enzymes results in a decrease in the cellular redox state. Among the enzymes mentioned, two cases merit an additional comment. The first, the SOD is distinguished because although its action removes a free radical (superoxide), as a product of its action forms a species that is also reactive, hydrogen peroxide. The latter highlights the importance of other enzymes capable of removing hydrogen peroxide, such as CAT and GSpx. The second enzyme that warrants comment is glutathione reductase because its antioxidant action is double because it catalyzes not only the removal of a ROS but also, as a result, results in the formation of GSH, an important cellular antioxidant.
There is evidence that certain compounds present in the human diet could induce the expression of genes that code for the synthesis of some of the antioxidant enzymes such as those described in Table II. Examples of such compounds are some polyphenols present in fruits and vegetables, various isothiocyanates (such as sulforaphane) present in cruciferous (broccoli, cauliflower) and some curcuminoids (such as curcumin) of turmeric. These compounds are, more often, known as inducers of bio-transforming enzymes of the phase II type, ie those enzymes that conjugate electrophilic xenobiotics.

Can food be a good source of antioxidant enzymes? Although food does not constitute an effective contribution of antioxidant enzymes, since after ingestion these are degraded during the digestion process, some if they can contribute to their optimal functioning by providing those microminerals that are required for the biosynthesis of such enzymes. It is necessary to clarify, however, that a greater dietary contribution of microminerals such as Cu, Zn, Mn, Fe, or Se, could suppose an increase in the activity of antioxidant enzymes when the organism exhibits a deficit condition in such microminerals. In the absence of such a deficiency or lack, it is not expected that their higher intake (or supplementation) will be translated per se in an increase in their activity.

Oxidative stress : Under certain conditions, the speed with which reactive species (ROS and RNS) are generated in the organism exceeds the speed with which these species are removed by the antioxidant defense mechanisms (that is, those that are proper to them, plus those that they are contributed by the diet). To the imbalance or redox imbalance that takes place we call it oxidative stress. The latter may arise as a result of; i) an exacerbated production of reactive species, even in the presence of a balanced dietary supply of antioxidants, ii) a decreased intake of foods rich in antioxidants, even in the absence of an increased production of reactive species, iii) a reduced biosynthesis of some of the endogenous antioxidant mechanisms (whether enzymatic or non-enzymatic), even in the presence of a balanced dietary supply of antioxidants and in the absence of an increased production of reactive species.

What is the consequence of oxidative stress for the organism?
When oxidative stress affects biological substrates, the redox imbalance that characterizes such stress translates into a oxidative damage to various macromolecules. When oxidative damage is intense, sustained over time, and can not be reversed or repaired, it will lead to the appearance of those pathologies that are currently associated with oxidative stress. Figure III shows some of the main pathologies in which oxidative stress is involved, either as a determining factor or as an aggravating condition of the damage and loss of functions that characterize such diseases.

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What are antioxidants and what are they?

Old age is a process of cellular oxidation, natural and progressive, a process that must be understood by those who want to preserve physical youth as much as possible through supplements, creams and various beverages, rich in antioxidants, which slow cellular oxidation and, With this, they mitigate the ravages of old age and prolong life expectancy.

Antioxidants are chemical compounds that the human body uses to eliminate free radicals, which are very reactive chemical substances that introduce oxygen into cells and produce oxidation of its different parts, alterations in DNA and various changes that accelerate the aging of the body. This is because oxygen, although essential for life, is also a very reactive chemical element. The body generates free radicals for its own use (control of muscles, elimination of bacteria, regulation of the activity of organs, etc.), but at the same time it generates antioxidants to eliminate excess free radicals, since these substances are very aggressive .



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To understand what an antioxidant is, we must first know what cellular oxidation is. In a very general way, this occurs when an unstable atom loses an electron (particle with a negative charge), which allows it to form a new compound with another element, causing an imbalance between the production of reactive oxygen species and the capacity of a system biological to clean the body of harmful substances. The oxygen we use to breathe is one of the main responsible for cellular oxidation and serves to produce energy throughout the body, but small portions of this element produce free radicals, which are formed normally in the body to metabolize.

In the organism there is a balance between reactive oxygen species and antioxidant defense systems. When this balance is altered or decompensated in favor of those, the so-called oxidative stress occurs, which means that stress can be triggered by solar radiation, inflammatory and immune responses, alcoholism, smoking, vitamin deficiency and other factors.

Natural antioxidant defense system

As mentioned before, the body has antioxidant systems that counteract the effect of free radicals. This first line of defense has been divided into non-enzymatic antioxidants - such as vitamins A, C and E, which are acquired through diet - and enzymatic antioxidants

Non-enzymatic antioxidants

Non-enzymatic antioxidants refer mainly to vitamins A, C and E. In general, vitamins and some other molecules are found in lycopene (tomato, watermelon and some fruits) and flavonoids (Ginkgo biloba).
This vitamin is used for the repair of body tissues and the maintenance of the skin; It serves to take care of the condition of the bones, the hair, the nails and the teeth and helps to improve the vision. We can find it in dairy products.

Vitamin C. Involved in the formation of collagen, which strengthens and holds together the tissues of the body; For this reason, it also helps our bones, teeth and tissues to be strong and healthy. We can find it in citrus fruits such as orange and lemon.

Vitamin E. Also called tocopherol, protects the body from toxic agents, prevents the abnormal destruction of red blood cells and eye disorders, anemia and heart attacks. We can find it in egg yolks, vegetable oils and cereals

Ginkgo biloba From the leaves of ginkgo an extract is obtained that has flavonoids that, when ingested, increase the central and peripheral blood circulation, which makes the irrigation of the organic tissues more efficient. This benefits people of mature and senile age, since their bodies lose the capacity to carry out that function (especially in the brain, which causes loss of memory, fatigue, confusion, depression and anxiety). The consumption of ginkgo reduces these symptoms and also makes the irrigation of the heart and extremities more efficient.

Enzymatic antioxidants

Enzymatic antioxidants are those that the same organism produces and that counteract the effects of free radicals to a certain degree. A clear example of them is glutathione, which is found inside the cell (cytosol).

Therefore, the use of antioxidants is an excellent option for all people, from young to old, because they protect our body in an integral way.

Thanks to the beneficial characteristics that have been found in them, nowadays there is a great variety of products that contain them; such as food supplements, cosmetics and beverages, among many others. That is why it is recommended that people eat daily foods containing antioxidants to avoid a large number of diseases and to maintain a healthy and healthy physical appearance.

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We tell you ALL you need to know about antioxidants

They help us to delay aging and prevent diseases. From the hand of our expert, Meritxell Marti, you will discover what they are, what their function is and where you can find them.

Surely, you've heard about antioxidants on countless occasions, especially because they have always been associated with their anti-aging action. However, beyond this characteristic, the fact is that researchers have also associated their consumption with an important source of health. To know more about them, our expert, Meritxell Marti Pharmaceuticals , tells us, in detail, everything we need to know about these important substances. Take note!



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What are antioxidants? What do they do ?

Antioxidants are substances that help prevent the oxidation of cells and can come from natural extracts, foods with high composition in active or chemical products.
Cellular oxidation destroys cells, and this occurs as a result of the action of so-called free radicals. The most powerful and aggressive is the reactive oxygen radical.

Free radicals are atoms that have an unpaired electron in their composition, which makes them enormously unstable and reactive. And is that to try to get stability, steal electrons to other atoms that happen to become free radicals. This chain reaction causes the destruction of the cells, so that they are the cause of aging and the appearance of degenerative diseases.

Those responsible for neutralizing free radicals are antioxidants, basically, some assets among which enzymes, vitamins, active substances of food and natural products can be found. They are responsible for trapping free radicals so that they do not circulate through our body and prevent their harmful effect on our health.

Certain substances, life habits, and even some drugs promote the formation of free radicals and, as a consequence, the premature deterioration of our organism; Among the best known are: tobacco, excessive alcohol consumption, little sleep, pollution, stress, excessive sun or an unbalanced diet ... For this reason, it is advisable to incorporate antioxidants into our diet because, in reality, the Most of us can not escape the action of free radicals.

Which are the best known? Which one is the best?

It is not about knowing which is the best or the worst, but to know which is the most appropriate and if it is taken in the appropriate dose. Among the best known, we could highlight: vitamin C and all foods that contain it, resveratrol, omega 3, super oxide dismutase, vitamin E, selenium, pycnogenol, cocoa, astaxanthin.

Which is the most appropriate for each person?

To smokers , my advice is undoubtedly vitamin C , at least one gram daily. However, resveratrol is also a great scavenger of free radicals, but at a dose of from 150 mg / day, to much higher concentrations, which can reach up to 500 mg / day.

The omega 3 I advise to all the people who have tendency to high levels of cholesterol, and from about 40 years to prevent inflammation and protect the joints. Of course, it should not be consumed by people who are taking anticoagulants or have a scheduled operation, the appropriate dose should not be less than 1 gram / day

The SOD: is an extract of the Cantaloup melon, of great antioxidant power, which is also ideal in people with joint and stress problems, the most common is to find it in the pharmacy as Glisodin, whose most appropriate dose is 250 mg.

Vitamin E : is an important antioxidant, in fact it is one of the antioxidants that is also used as a preservative in many foods and cosmetics, especially oils; I advise women who especially have dry skin and during menopause, as it is also a precursor of estrogen. Like omega 3, it should not be taken by people who are taking anticoagulants or who are waiting for a surgical operation.

Selenium: this mineral is present in almost all metabolic cycles, and I advise it as a supplement to other antioxidants or nutrients. We usually find it in supplements with vitamin E and a dose of 200 mcg / day is recommended

Picnogenol: this complex is an extract of pine, perhaps the most expensive of all. It is a powerful antioxidant. The recommended dose is 100 mg / day.

Cocoa: I mean the seeds or berries of the cacao plant, and not the chocolate. These seeds are very rich in flavonoids and exert an important action against free radicals. They protect cardiovascular health very especially. The doses of the whole plant in capsules is usually about 800 mg / day.

Astaxanthin: is another flavonoid that, in addition to antioxidant action, will provide energy. The doses are very varied because they can go from 4 mg a day to 12 mg / day, depending on the supplement.

Which ones should not be mixed and which ones should?

It is very common to buy complexes containing several antioxidants, however, if we are going to take several, my advice is to combine those that protect from the oxidation of fats, specifically omega 3 or vitamin E with others such as resveratrol. Although it is not harmful to health, it is preferable not to combine two similar products, such as resveratrol and pycnogenol.

If we want a perfect combination, this would be one of the group of omega or vitamin E and another such as resveratrol or cocoa. Of course, you have to take into account the doses; For example, if the doses are low for each of the products, you can combine several that act in a similar way.

From what age?

There really is not a specific age from which we should start taking antioxidants. It depends on the degree of aging and the amount of oxidants to which we are exposed. For example, if you are a smoker, you can start once you are 20 years old. Although, in general, almost everyone from 35 should take a supplement.

Older people or those who are medicated should not take antioxidants without prior knowledge of the doctor, as they may be incompatible with any of the drugs.

How long should we take them and when should we change?

There is no time limit to take antioxidants, if they are part of the diet, in fact, it is as if we want to take an orange juice every morning or eat an apple every day and we do not consider a break of these foods.

However, as can happen with food, we can get tired, for this reason I prefer to advise the change of products, especially if they are buying commercial brands that carry different combinations. For example, if you are taking resveratrol, after six months you can opt for cocoa and, after six months, switch to another. Or, if it's Omega 3, it can be exchanged for vitamin E or Krill.

But, in general, it is not necessary to make a stop of antioxidant supplements unless, for some special circumstance, it is required. For example, to make an analytical, an operation, for pregnancy or for a disease in which the doctor expressly indicates.

Do foods high in antioxidants do the same action as pharmaceutical extracts in capsules or other forms?

Some foods also have antioxidant capacity and, following a healthy and high diet in these foods, we could replace the supplements; However, food does not usually provide enough nutrients to be effective. For example, to get a good amount of antioxidant cocoa we should drink up to 4 glasses of cocoa powder.

The so-called superfoods contain the highest levels of antioxidants. Some of them are red berries, turmeric, nuts or green leafy vegetables.

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What are antioxidants and how do they work?

Do you know what they are and why do they recommend them so much? Here we tell you

There is a nutritional trend that began several years ago and is based on the increased consumption of antioxidants. Since then we heard antioxidants here and there, we began to eat more blueberries, apples, cherries and everything we hear that contains many of these substances, because they can do us good, but we do not really know what they are or what they do.

But that's not going to be any problem because we're going to explain it as clearly as possible.



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What are they

Antioxidants are chemicals that can prevent or slow down cell damage . An antioxidant is not a substance, it is rather a cellular behavior. Any compound that can donate electrons and counteract the damage of free radicals has antioxidant properties.

The natives find them mainly in fruits and vegetables, marine plants and some fish and seafood that eat marine plants. There are thousands of compounds with these characteristics, but the most common are vitamin A, C, E, beta-carotene and lycopene. Antioxidants can also be produced artificially and consumed as supplements.

What are free radicals and why do they harm us?

Exposure to oxygen, or oxidation, can "break" the atoms, so they are left with unpaired electrons. This makes them a loose chemical hazard. These bad guys, called free radicals, are always looking for loose electrons to stabilize their atoms. Free radicals cling to the electrons of other cells, causing a chain reaction of more free radicals. Stealing nearby electrons means that the joint cell loses some electrons and becomes a free radical. Something very tired.

It is not a good idea to damage the structure of a cell, especially if cells containing DNA are damaged in this oxidative stress. This process is related to serious diseases such as cancer, heart problems, diabetes, arthritis, fibromyalgia, Parkinson's, Alzheimer's, autoimmune diseases, cognitive decline, and eye problems such as macular degeneration.

What antioxidants do

They are found in the first line of defense that the body uses to keep free radicals from doing too much damage. That is, they prevent damage to the cells, since they can donate electrons so that they do not steal them from the cells around them. Likewise, antioxidants can help repair the cell damage caused by these bad guys.

The bad news

There is little scientific evidence that antioxidants will protect us from heart problems or cancer. For example, some studies suggest that consuming additional beta carotene may increase the risk of lung cancer in smokers. And some tests in cancer patients who take antioxidant supplements during their treatments had worse results. In a randomized trial, women who consumed antioxidants in supplements had higher rates of skin cancer than those who did not.

Some investigations have concluded that they only have a placebo effect. It has also been proven that not all free radicals are bad for health. The body needs a certain amount of these to get rid of cancer cells and bacteria, among other things. Taking too many antioxidants can prevent these beneficial free radicals, causing diseases anyway.

Although we do not know exactly how the antioxidants that come from nature affect diseases, a diet with lots of fruits rich in antioxidants, vegetables and grains will always be beneficial.