Know The Truth About Antioxidant In The Next 60 Seconds

Antioxidants are frequently mentioned in everyday conversations. And most of the time it is talked about under the context of health. Several studies were conducted to determine their health benefits and their health benefits are accepted by many people, marketers and media.  However, very few people know what they are and how they work.

Antioxidants and its action-reaction mechanisms in our body is a complex discussion, however, I hope that this article will be able to explain its general concept in plain, human terms that anyone can understand.

To understand how antioxidants work, let’s start at the molecular level. But before we go further let us first define the root word – “oxidant” or “oxidation”, knowing this will help us in the discussion later. Oxidation, by definition, is any chemical reaction that involves the moving of electrons, and the substance that gives away electrons is “oxidized”. An “oxidant” or “oxidizing agent” is a chemical which cause a substance to be oxidized. Let’s take Oxygen for example. Oxygen is an oxidant, when Oxygen comes in contact or reacts with Iron, Iron is oxidized which forms rust. With this information in mind, we move on with the explanation of antioxidant.

As you may know, all matter in the universe is made of atoms. Atoms are composed of a core with protons and neutrons, and a bunch of electrons that revolve around the core.

Here is a simple diagram of an atom: 

The yellow balls are electrons, which carry a negative (-) charge, while nucelues is composed of the protons (red balls) carrying a positive (+) charge and neutrin (green balls).

When two or more atoms are linked together, they become what we know as molecules. The human body is made up of substances like DNA, cells, proteins and fats, which basically are just large molecules with dozens, hundreds or thousands of atoms joined together.

The life of humans and other living organisms are sustained by various biochemical reactions, known as metabolism. In the process of these reactions, complex molecules are broken down converting it to energy, and simpler molecules are synthesized into bigger molecules or compounds needed by the cells.

It was mentioned that our cells are made of many atoms. Atoms are surrounded by electrons that orbit the atom in layers called shells. Each shell needs to be filled by a set number of electrons. When a shell is full, then electrons begin filling the next shell. For molecules to be stable, the outer shell of the atoms must contain the complete electrons (usually this is 8 electrons). However, if an atom has an outer shell that is not full, it may bond with another atom, using the electrons to complete its outer shell. These types of atoms are known as free radicals.  Naturally, free radicals are constantly being formed inside our bodies during metabolism. Free radical formation inside our body can be further influenced or enhanced by our poor food choices, unhealthy lifestyle, pollution and stresses.

Free radicals are unstable, highly destructive molecules in the cells, that can react with other molecules in nearby cells and damage them. This can start chain reactions, where the molecules they damage also turn into free radicals. We cannot avoid free radical, but we can neutralize their effect.

This is where antioxidants come in. if a molecule loses an electron and turns into a free radical, the antioxidant molecule steps in and "gives" the free radical an electron, effectively neutralizing it.

It should be noted though that both antioxidants and free radicals are important to our existence. Without antioxidants, free radicals would destroy our bodies very quickly. However, it's important to keep in mind that that there are certain free radicals that serve important functions which are essential for our survival. Immune cells utilize free radicals to kill bacteria that try to infect us. We need to maintain a balance of the right number of free radicals and antioxidants to keep them in check. When the free radicals outnumber the antioxidants, this can lead to a state called oxidative stress. During oxidative stress, important molecules in the body become severely damage sometimes even leading to the death of cells.

Several lifestyle habits known to promote free radical formation and oxidative stress:

• Air pollution
• Cigarette smoke
• Alcohol intake 
• High blood sugar levels 
• Consuming large amounts of polyunsaturated fatty acids
• Radiation, including excessive sunbathing
• Infections by bacteria, fungi or viruses
• Excessive intake of iron, magnesium, copper, or zinc
• Too little or too much oxygen in the body
• Intense and prolonged exercise, which causes tissue damage
• Excessive intake of antioxidants, such as vitamins C and E
• Antioxidant deficiency.

Prolonged oxidative stress leads to increased risk of negative health outcomes, such as cardiovascular disease and certain types of cancer. It is also thought to contribute to the aging process.

Several studies found antioxidants are essential for the survival of all living things. That is why a healthy diet is important. Food, particularly fruits and vegetables supply many types of antioxidants. In fact, our life depends on the intake of certain antioxidants – namely, vitamin C and vitamin E. Meat products and fish also contain antioxidants, but in smaller amounts compared to fruits and vegetables. Berries are a particularly good source. The human body even generates its own antioxidants, such as the cellular antioxidant glutathione.

There is a huge variety of different antioxidants found in foods. Here are some of the important dietary antioxidants:

• Vitamin C: One of the most important water-soluble antioxidants and an essential dietary nutrient.
• Vitamin E: The main fat-soluble antioxidant that plays a critical role in protecting cell membranes against oxidative damage.
• Bioflavonoids: A large group of antioxidants found in plant foods. They have many beneficial health effects.

Many substances that happen to be antioxidants can also have other important functions. These include curcuminoids in turmeric and oleocanthal in extra virgin olive oil. These substances function as antioxidants, and they are also found to have potent anti-inflammatory properties.

Dietary intake of antioxidants is essential for optimal health. But in reality, maintaining a healthy diet is a challenge and costly. Researchers believe that antioxidant supplements can address this challenge and bridge the gap. However, taking just one or two isolated nutrients won't have the same beneficial effects. The best (and healthiest) strategy to ensure adequate intake of antioxidants, is a diet rich in various vegetables and fruit, along with other healthy dietary habits.