The Best Guide on Antioxidants
Without a doubt, antioxidants are an essential part to enjoy optimal health. Even conventional doctors in the West recognize the importance of getting enough antioxidants from our diet or consuming them in high quality supplements. However, do you know how antioxidants work in the body and what types do you need?
I have compiled the basic information about antioxidants to broaden your understanding of these nutrients and that you can better assess the importance of staying healthy and young.
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What are Antioxidants?
Antioxidants are a class of molecules capable of inhibiting the oxidation of other molecules. The body distributes, within itself, several nutrients due to its antioxidant properties. It also manufactures enzymes of this type to control reactions to free radical chains.
The body produces some antioxidants, but others do not. In addition, the body's natural production of antioxidants can decrease with age.
Antioxidants play an important role in health, since, by combating free radicals, they control the speed with which we age. one
The Health Benefits of Antioxidants: How Do They Prevent Harm Caused by Free Radicals? two
To fully understand how antioxidants favor our well-being, one must first become familiar with the information about free radicals.
Denham Harman, biogerontologist, was the first to discover the concept of free radicals in 1954, while investigating the explanation of aging. Free radicals are a type of reactive metabolites that are naturally produced in the body as a result of normal metabolism and energy production. This is the natural biological response to environmental toxins such as cigarette smoke, sunlight, chemicals, cosmic radiation and generated by humans, and are even a key component of pharmaceutical drugs.
Our body also produces free radicals when we exercise and when there is inflammation in any part of it.
The molecules of free radicals lack one or more electrons, which are responsible for biological oxidation. The incomplete molecules aggressively attack other molecules, in order to replace their missing parts. This is known as oxidation reaction. Oxidation is called "biological oxidation," an effect caused by excessive oxygen in the tissues.
Free radicals steal electrons from the protein in the body, which damages DNA and other cellular structures. This can create a "snowball effect," since as molecules steal each other, each becomes a new free radical, leaving a trail of biological killing.
Free radicals tend to accumulate in cell membranes (lipid peroxidation), which makes cell lipids prone to oxidative damage. When this happens, the cell membrane becomes brittle and permeable, causing it eventually to break down and die.
Free radicals can severely affect DNA by interrupting its duplication, interfering with its maintenance and breaking it or altering its structure by reacting with the DNA bases. Free radicals are related to more than 60 different diseases, such as:
Cancer Parkinson disease Alzheimer's
waterfalls Atherosclerosis
If the body does not obtain adequate protection, free radicals get out of control, which causes the performance of the cells to be bad. This can cause tissue degradation and put us in danger of contracting diseases.
This is where antioxidants enter the scene.
Antioxidants are electron donors. They can break the chain reaction of free radicals by sacrificing their own electrons to feed them, and this, without themselves becoming free radicals.
Antioxidants are the way in which nature gives cells the proper defense against the attack of reactive oxygen species (ROS, for its acronym in English). While possessing these important micronutrients, the body will be able to resist aging caused by daily exposure to pollutants. If you do not have an adequate supply of antioxidants to suppress free radicals, you could be at risk of suffering oxidative stress, which causes the acceleration of tissue and organ damage.
"Numerous studies have confirmed the benefits of antioxidants and the role they play in maintaining health and reducing the risk of heart disease, Parkinson's disease, Alzheimer's and cancer."
Antioxidants also help slow down the aging process, which can have incredible effects on skin health.
Other important benefits of antioxidants are:
- Repair damaged molecules - Some specific types of antioxidants can repair damaged molecules by donating a hydrogen atom. This is very important when it comes to a fundamental molecule, such as DNA.
- Block the production of metal radicals - Some antioxidants have a chelating effect, that is, they can take toxic metals such as mercury and arsenic, which can cause the formation of free radicals, and "hug" them so strongly that they prevent any reaction from occurring chemistry. Water-soluble chelating agents can also escort toxic metals out of the body through urine.
- Stimulate the expression of genes and the production of endogenous antioxidants - Some antioxidants can stimulate the body's genes and increase their natural defenses.
- Provide a "protective effect" - Antioxidants, such as flavonoids, can act as a virtual shield by adhering to DNA and protecting it from free radical attacks.
- They drive cancer cells to "kill themselves" - Some antioxidants provide anticancer chemicals that stop the growth of cancer and force some cancer cells to self-destruct (apoptosis).
Dr. Richard A. Passwater, in his book The Antioxidants , states that the life expectancy of human beings is one of the most enduring of the animal kingdom, most likely due to the richness of antioxidants contained in our omnivorous diet. In addition, the human body produces antioxidant enzymes that have not been found in other creatures.
" Our natural antioxidant processes compensate each other, by momentarily covering up deficiencies," says Dr. Passwater.
Many people think that by consuming a bit of antioxidants, only one or two megadoses is enough to maintain their optimal health. But I do not agree at all. Instead, we must obtain a wide variety of antioxidants to maintain our well-being.
Different Types of Antioxidants 3
The science of antioxidants can be quite complex, which often causes confusion about which ones we should consume. In fact, I have been asked several times if it is necessary to take astaxanthin if a supplement of resveratrol is already consumed.
The answer is yes, astaxanthin is, in fact, a lipid-soluble antioxidant, while resveratrol is soluble in water. Each type of antioxidant has its specific function.
When classified according to their solubility, antioxidants can be both soluble in lipids / fats (hydrophobic) and in water (hydrophilic). Both are necessary to protect the cells, since the inside of the cells and the fluid between them is composed of water, while the membranes of the cells are mostly composed of fat.
Since free radicals can attack both the aqueous contents of the cell and the fatty membrane, we need both types of antioxidants to ensure that we have complete protection against oxidative damage.
The lipid-soluble antioxidants are those that protect cell membranes from lipid peroxidation. They are located mostly in the membranes of cells. Some examples of lipid-soluble antioxidants are vitamins A and E, carotenoids and lipoic acid.
Water-soluble antioxidants are found in aqueous fluids, such as blood and fluids between and around cells (cytosol or cytoplasmic matrix). Some examples of water-soluble antioxidants are vitamin C, polyphenols and glutathione.
However, solubility is not the only way to classify antioxidants. They can also be divided into enzymatic and non-enzymatic antioxidants.
Enzyme Antioxidants benefit us by breaking down and eliminating free radicals. They can also expel dangerous oxidants by turning them into hydrogen peroxide and then into water. This is achieved through a multi-step process that requires several cofactors of metallic traces such as zinc, copper, manganese and iron. Enzymatic antioxidants are not found in supplements, because they are produced in the body.
The main enzymatic antioxidants found in the body are:
- Superoxide dismutase (SOD): can break superoxide into hydrogen peroxide and oxygen, which helps with copper, zinc, manganese and iron. It is also found in almost all aerobic cells and extracellular fluids.
- Catalase (CAT): converts hydrogen peroxide into water and oxygen using the cofactors of iron and manganese. The detoxification process initiated by the SOD ends.
- Glutathione peroxidase (GSHpx) and glutathione reductase: enzymes that contain selenium and help break down oxygen peroxide and organic peroxides in alcohols. They abound mostly in the liver.
- Non-enzymatic antioxidants benefit us by interrupting the chain reactions of free radicals. Some examples are carotenoids, vitamin C, vitamin E, plant polyphenols and glutathione (GSH). Most of the antioxidants found in supplements and foods are non-enzymatic and support enzymatic antioxidants, by giving a "first sweep" and disarming free radicals. This helps prevent enzymatic antioxidants from being depleted.
Antioxidants can also be classified in terms of molecular size:
- The Molecule Chica Antioxidants clean or dig in search of reactive oxygen species and drag them through chemical neutralization. The main players in this category are vitamins C and E, glutathione, lipoic acid, carotenoids and CoQ10.
- Large Protein Antioxidants tend to be the enzymatic enzymes described above, as well as the "sacrificial proteins" that absorb ROS and prevent them from attacking essential proteins. Another example of these sacrificial proteins is albumin, which "protects" the fundamental enzymes and DNA.
Is not it wonderful how nature has equipped us with the perfect combination of different defenses to cover almost any possible biological contingency?
Antioxidants that should not be lost
As I mentioned, it is fundamental NOT to abstain from consuming only one or two types of antioxidants. We need a wide range of antioxidants to optimally receive their benefits.
Some of the antioxidants that can be produced by the body are:
Glutathione- Known as the most powerful antioxidant in the body, glutathione is a tripeptide found in every cell of the body. It is called the "master antioxidant" because it is intracellular and has the unique ability to maximize the performance of other antioxidants, such as vitamins C and E, CoQ10, alpha-lipoic acid, as well as fresh vegetables and fruits that we consume all the days.
The main function of glutathione is to protect cells and the mitochondria from oxidative and peroxidative damage. It is also essential for detoxification, use of energy and to prevent diseases that are related to age. Glutathione also removes toxins from cells and provides protection against the damaging effects of radiation, chemicals and environmental pollutants.
The body's ability to produce glutathione decreases with age. However, there are nutrients that can promote the production of glutathione, such as high quality whey protein, curcumin, raw dairy products, eggs and meat from animals fed on pasture.
Alpha-lipoic acid (ALA) - In addition to its abilities to eliminate free radicals, this powerful antioxidant also:
- Greatly modifies the manifestation of genes to reduce inflammation
- It is a very powerful metal chelator
- Increase insulin sensitivity
ALA is the only antioxidant that can be easily transported to the brain, which provides many benefits for people with brain diseases such as Alzheimer's. ALA can also regenerate other antioxidants, such as vitamin C and E and glutathione. This means that, if your body has overused these antioxidants, ALA can also help regenerate them.
CoQ10 (ubiquinol) - CoQ10 is used by all cells in the body, which converts it to its reduced form, called ubiquinol, to maximize its benefits . CoQ10 has been the subject of thousands of studies. In addition to naturally protecting the body from free radicals, also:
- It helps produce more energy for the cells
- Provides support for cardiac, immune and nervous system health
- Helps reduce the normal signs of aging
- Helps maintain blood pressure levels within the normal range 6
If your age is less than 25 years old, your body can convert CoQ10 to ubiquinol without any difficulty. However, as we get older, the body looks more and more challenged when trying to convert oxidized CoQ10 to ubiquinol. Therefore, we may need a ubiquinol supplement.
There are some antioxidants that can not be manufactured inside the body and must be obtained from foods rich in antioxidants or powerful supplements. These are:
Resveratrol
Grapes contain high levels of resveratrol.
Resveratrol - Found in some fruits such as grapes, vegetables, cocoa and red wine. This antioxidant can cross the blood-brain barrier, providing protection for the brain and nervous system.
It has been found that resveratrol is so effective in guarding the body from diseases related to aging, which has been dubbed the "fountain of youth".
In addition to protecting against free radicals, this antioxidant can help:
- Inhibit the spread of cancer, especially prostate cancer
- Decrease blood pressure
- Keep the heart healthy and improve the elasticity of blood vessels
- Normalize the anti-inflammatory response
- Prevent Alzheimer
Antioxidants in Vegetables
- Carotenoids provide food
- its beautiful and vibrant color.
Carotenoids are a type of naturally generated pigments that have powerful antioxidant properties. They are the compounds that give food its vibrant colors. There are more than 700 natural carotenoids, and now, probably circulate at least 10 different in your bloodstream
Carotenoids can be classified into two groups:
Carotenes : do not contain oxygen atoms. Some examples are lycopene (found in red tomatoes ) and beta-carotene (found in orange carrots ), which is converted into vitamin A by the body.
Xantofila : contains oxygen atoms and some examples of this are lutein, catanxanthin (the best of the chanterelle fungi), zeaxanthin and astaxanthin. Zeaxanthin is the most common carotenoid that exists in nature and we find it in peppers, kiwi, corn, grapes, courgettes and oranges.
Antioxidants in Vegetables
Astanxatin in Salmon
Astaxanthin Although it is technically a carotenoid, I think it is an antioxidant that deserves special mention, due to its incredible nutritional advantages. Astaxanthin is a marine carotenoid produced by the microalga Haematococcus pluvialis to protect itself from ultraviolet radiation when its water supply dries up. eleven
I think Astaxanthin is the most powerful carotenoid, talking about combating free radicals. It is 65 times more powerful than vitamin C, 54 times more than beta-carotene and 14 times more than vitamin E.
Like resveratrol, it can also cross the blood-brain barrier AND the blood-retinal barrier, something that neither beta-carotene nor lycopene can do.
Astaxanthin is also more effective than other carotenoids for "satiating singlet oxygen", a particular type of oxidation caused by sunlight and various organic materials. Astaxanthin is 550 times more powerful than vitamin E and 11 times more powerful than beta-carotene in neutralizing this singlet oxygen.
Astaxanthin is an antioxidant that offers a wide range of benefits, such as the following:
Support immunological functions
Improve cardiovascular health by reducing c-reactive proteins (CRP) and triglycerides and by increasing beneficial HDL
- Protect the eyes from cataracts, macular degeneration and blindness
- Protect the brain from dementia and Alzheimer's
- Reduce the risk to different types of cancer
- Promote recovery of the spinal cord and other lesions of the central nervous system
- Reduce inflammation from various causes, such as arthritis and asthma
- Improve endurance, performance and recovery of exercise
- Alivar indigestion and reflux
- Help stabilize blood sugar and therefore protect the kidneys
- Increase the strength and quantity of sperm, which improves fertility
- Help prevent sunburn and protect us from the effects of harmful radiation
- Reduce oxidative DNA damage
- Reduce the symptoms of diseases such as pancreatitis, multiple sclerosis, carpal tunnel syndrome, rheumatoid arthritis, Lou Gehrig's disease, Parkinson's disease and neurodegenerative diseases
To learn more about the benefits of this antioxidant, I recommend reading this article: "( Astaxanthin, the Most Powerful Antioxidant in Nature ).
Vitamin C - nicknamed the "grandfather" of traditional antioxidants, has a variety of extraordinary health benefits. As an antioxidant, vitamin C helps:
- Combat oxidation by acting as a large electron donor
- Maintain the optimal flow of electrons in cells
- Protect proteins, lipids and other vital molecular elements of the body
Vitamin C is also essential for the synthesis of collagen, which is an important structural component of bones, blood vessels, tendons and ligaments.
We can get vitamin C from raw and organic fruits and vegetables, but you can also take supplements or be given intravenously (IV).
Personally, I do not like traditional supplements of vitamin C antioxidants that are on the market, because they are not as bioavailable as they claim to be. When taking a vitamin C supplement, choose one made with liposomal technology, which causes nutrients to be absorbed more easily into the cells.
Vitamin E - Natural vitamin E is a family of eight different compounds: four tocopherols and four tocotrienols. All vitamin E compounds can be obtained from a balanced diet composed of whole foods. However, if you consume a synthetic vitamin E supplement, you will only get one of the eight compounds.
Food Sources of Antioxidants
Buying Vegetables I think that when it comes to obtaining nutrients, your diet - not supplements - should be your main source. If you eat a balanced, unprocessed diet full of organic and raw and high quality foods, especially fruits and vegetables, your body will acquire the essential nutrients and antioxidants you need to achieve or maintain optimal health.
What are the best foods rich in antioxidants that you should have in your diet? Some of my main recommendations are:
Organic and fresh vegetables . Most of the vegetables you eat, especially those with green leaves, are loaded with potent phytochemicals, which are plant compounds that act as antioxidants. Phytochemicals may reduce inflammation and eliminate carcinogens.
However, to maximize the antioxidants of vegetables, you must consume them raw, in a state close to when they were harvested. I recommend the juice so it can absorb all the nutrients of the vegetables - it is one of the healthiest antioxidant drinks that could be added to your diet. You could also eat the pulp instead of throwing it away. For valuable vegetable juice tips, read my article " Benefits of Vegetable Juices: The Key to Radiant Health ."
Sprouts are also powerful sources of antioxidants, minerals, vitamins and enzymes that promote optimal health. My two favorites are the peas and the sunflower seeds, as they will provide you with the highest quality protein you could eat. I used to grow sprouts in glass jars more than 10 years ago, but I stopped doing it and instead switched to their tray culture. Now I consume a whole tray of seeds every two or three 13
Fruits. Fresh berries such as blueberries , blackberries, blueberries and raspberries are the best antioxidant fruits you could consume, as they contain potent phytochemicals that directly inhibit the binding of DNA to certain carcinogens. Berries are also great sources of antioxidants such as vitamin C, carotenes and carotenoids, as well as nutrients such as zinc, potassium, iron, calcium and magnesium. 14
- However, I recommend consuming fruits in moderation, as they contain fructose, which could be harmful to your health in high quantities.
- Nuts Pecans, walnuts and hazelnuts are excellent antioxidant foods that could increase heart health and overall health. Look for nuts that are organic and raw, not irradiated or pasteurized. I do not recommend consuming peanuts, since they are usually loaded with pesticides and could be contaminated with a carcinogenic mold called aflatoxin. fifteen
- Herbs and spices In addition to being an abundant source of antioxidants, they could have potential cancer benefits. The herbs and spices are mainly differentiated by the source, since the herbs usually come from the leaves of the plant, while the spices come from the bark, stem and seeds. Both have been used for thousands of years to flavor foods and treat diseases.
- Some of your best options are ground cloves, cinnamon powder, oregano , turmeric , ginger and garlic. Ideally, just choose fresh herbs and spices, as they are healthier and have higher antioxidant levels than powdered versions. For example, the antioxidant activity of fresh garlic is 1.5 times greater than dried garlic powder.
- Organic green tea This drink rich in antioxidants contains epigallocatechin-3-gallate (EGCG), a polyphenol catechin and one of the most powerful antioxidants known today. EGCG benefits you by reducing the risk of heart attack and stroke, glaucoma, high cholesterol and more. Studies have also found that it could improve athletic performance, increase fat oxidation and even help prevent obesity due to its regulatory effect on fat metabolism.
However, remember that not all green teas are created equal. Some brands of processed green tea may contain little or nothing at all of EGCG. Some tea bags are also contaminated with fluoride or contain dangerous plastics that could seep into your tea when processed.
To make sure you drink high quality green tea, I advise you to buy only loose leaf organic tea from a reliable source. My best options are matcha tea, organic tea and Tulsi tea.
I also recommend consuming high quality whey protein - cold-pressed, derived from grass-fed and hormone-free cows, sugar and chemicals.
The whey protein provides all the key essential amino acids to produce antioxidant glutathione: cysteine, glycine and glutamate. It also contains glutamylcysteine, a unique cysteine residue that is highly bioactive in its affinity for becoming glutathione.
Scientists from the United States Department of Agriculture (USDA) created a scale to measure the ability of a food or antioxidant supplement to neutralize free radicals, called oxygen radical absorption capacity score (ORAC, for its acronym in English). The higher the ORAC score of a food, the more powerful it is in the fight against degeneration related to age and disease.
You could go to the ORAC values database if you want to find the ORAC score for your meal or supplement. But beware: some manufacturers use deceptive practices to falsify ORAC values and cheat consumers.
Recommended Antioxidant Supplements
As many know, I do not recommend taking many supplements, as they can not replace the nutrients and benefits that you could get from whole organic foods. Supplements should only be taken as a supplement to your diet and not to replace it completely.
However, due to today's lifestyle with a fast and busy pace, many people neglect the importance of consuming whole and organic foods. They do not have time to cook and prepare healthy meals, which causes them to lose essential nutrients, including antioxidants.
In this case, taking a high-quality antioxidant supplement could be an ideal option. Some of my personal recommendations are:
- Astaxanthin with ALA Krill oil
- Purple Defense Acai berry
- Vitamin E Vitamin C Liposomal
- CoQ10 / Ubiquinol
However, remember that the overload of antioxidants, especially supplements, could have negative effects on your health. It could be easy to overdose when taking antioxidant supplements, so always remember the Golden equation: not too many, but not too few. 18
Changes in Lifestyle to Maximize Your Antioxidant Consumption
A diet rich in antioxidants will not work in your favor if you can not combine it with a healthy lifestyle. Remember, there are unhealthy life habits that could promote the formation of free radicals. Not putting an end to these could raise the levels of free radicals in your body to dangerous levels, causing risk of inflammation and easing the way for disease and discomfort.
In addition to eating a healthy diet, here are some lifestyle suggestions that I strongly recommend:
Reduce and eventually eliminate sugar (especially fructose) and grains from your diet. According to Dr. Robert Lustig, a professor of pediatrics in the Division of Endocrinology at the University of California, San Francisco, fructose experiences Maillard's reaction to proteins, which leads to the formation of superoxide free radicals in his body. These harmful free radicals could cause inflammation in the liver similar to that caused by alcohol.
- Less sugar and grains (which are converted into sugar in your body) in your diet may help reduce antioxidant stress, which means you will have to get less. Also, the antioxidants you have will work better and last longer. I also advise you not to consume any type of processed foods, especially soda, as they generally contain high amounts of fructose.
- Exercise. Exercise could increase your body's antioxidant production, but in a paradoxical way, because it actually creates powerful oxidative stress. However, if done correctly and in moderation, it could help improve your body's ability to produce antioxidants. That is why I recommend doing short bursts of high intensity exercises like Peak Fitness, instead of prolonged cardio like running a marathon, which causes excessive stress on your heart.
Control your stress Stress could aggravate inflammation and poor immune function caused by the formation of free radicals. The studies found significant links between acute and / or chronic psychological and emotional stress and numerous health problems. Even the Centers for Disease Control (CDC, for its acronym in English) recognize this relationship and says that 85 percent of all diseases have an emotional element. 19
- To effectively manage stress, I recommend using energy psychology tools, such as the Emotional Freedom Technique (EFT). EFT is a form of psychological acupuncture - but without the needles - that could help you correct the emotional short-circuit that contributes to your chronic stress.
- Avoid smoking Smoking forms free radicals in the body, which accelerates the aging process. Even being close to people who smoke could affect their health by damaging the microcapillaries in their skin, which limits their ability to absorb nutrients, which causes wrinkles and accelerated aging. 20 Smoking also contributes to the pathobiology of various diseases, of which the best known is lung cancer. twenty-one
- Get enough sleep . High quality sleep is one of the cornerstones of good health, and science has established that a sleep deficit could have far-reaching serious effects on your health. Six to eight hours of sleep per night seems to be the optimal amount for most adults and too much or too little sleep could have adverse effects on their well-being.
If you have trouble sleeping, I recommend you read the article My 33 Tips for Sleeping Well During the Night .
Try to connect with the earth. Also called "Earth connection or Earthing", this has a potent antioxidant effect that helps relieve inflammation in your body. There is a constant flow of energy between our bodies and the earth, which has a greater negative charge. Walking barefoot on the ground helps you absorb large amounts of negative electrons through the soles of your feet.
The best way to add the connection with the land to your lifestyle is to exercise barefoot outdoors, such as on the beach or in your yard. It is one of the most wonderful, powerful and inexpensive ways to raise your health.
