TOP antioxidants to protect against free radicals

Chapter 1: Fundamentals of free radicals and antioxidant protection

1.1 Free radicals: Invisible threat to health

Free radicals are unstable molecules that are formed in the body as a result of normal metabolic processes, as well as under the influence of external factors, such as environmental pollution, ultraviolet radiation, smoking and alcohol consumption. They are characterized by the presence of an immutable electron, which makes them highly real -reactive. In search of stability, free radicals attack other molecules in cells, including DNA, proteins and lipids, taking electrons from them. This process is called oxidation or oxidative stress.

Oxidizing stress is a key factor that contributes to the development of many chronic diseases, including cardiovascular diseases, cancer, diabetes, Alzheimer disease and other neurodegenerative diseases, and also accelerates the aging process. DNA damage to free radicals can lead to mutations that contribute to the development of cancer. Lipid damage can lead to the formation of atherosclerotic plaques in the arteries, increasing the risk of heart attacks and strokes. Protein damage can disrupt their function, which can lead to various health problems.

1.2 antioxidants: natural defenders from oxidative stress

Antioxidants are substances that can neutralize free radicals, giving them electrons, without becoming unstable themselves. They act as “dashes” of free radicals, preventing or slowing down oxidative stress and cell damage. Antioxidants can be either endogenous (produced by the body) or exogenous (received from food or additives).

Endogenous antioxidants include enzymes, such as superoxidsmutase (SOD), catalase and glutathioneperoxidase. These enzymes play an important role in the neutralization of free radicals formed as a result of normal metabolic processes. However, with age or with increased oxidative stress, their effectiveness may decrease.

Exogenous antioxidants include vitamins (for example, vitamin C, vitamin E), minerals (for example, selenium, zinc) and plant compounds, such as polyphenols, carotenoids and anthocyanins. These antioxidants are contained in various foods, such as fruits, vegetables, nuts, seeds and cereals.

1.3 mechanisms of action of antioxidants

Antioxidants act in various ways to protect the cells from damage by free radicals. Some antioxidants, such as vitamin C, give electrons directly to free radicals, neutralizing them. Other antioxidants, such as glutathione, act as cofactors for enzymes that neutralize free radicals. Third antioxidants, such as carotenoids, absorb the energy of free radicals, preventing their damaging effect.

In addition, antioxidants can strengthen the immune system, improve cell function and contribute to the detoxification of the body. They can also protect DNA from damage, reducing the risk of cancer.

Chapter 2: TOP antioxidants and their sources

2.1 vitamin C (ascorbic acid)

Vitamin C is a powerful water -soluble antioxidant that plays an important role in protecting cells from damage to free radicals. It is also necessary for the synthesis of collagen, strengthen the immune system and improve iron absorption.

• The mechanism of action: Vitamin C gives electrons to free radicals, neutralizing them and preventing oxidative stress. He can also restore other antioxidants, such as vitamin E, to their active form.
• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (especially red and yellow), broccoli, spinach, tomatoes.
• Recommended daily dose: 75 mg for women, 90 mg for men. Smokers are recommended to increase the dose by 35 mg.
• Health benefits: Protection against colds and influenza, strengthening the immune system, reducing the risk of cardiovascular diseases, improving skin condition, cancer protection.
• Deficiency symptoms: Fatigue, weakness, bleeding of gums, slow healing of wounds, tendency to bruises.

2.2 Vitamin E (tocopherol)

Vitamin E is a fat -soluble antioxidant that protects cell membranes from damage by free radicals. It also plays an important role in the health of the skin, hair and eyes.

• The mechanism of action: Vitamin E is associated with lipids in cell membranes, protecting them from oxidation with free radicals. He can also restore other antioxidants, such as vitamin C.
• Sources: Vegetable oils (sunflower, soy, corn), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, wheat germ, spinach, broccoli.
• Recommended daily dose: 15 mg.
• Health benefits: Protection against cardiovascular diseases, reducing cancer risk, improving the condition of the skin and hair, protection from neurodegenerative diseases.
• Deficiency symptoms: Rarely found, but may include muscle weakness, loss of coordination, damage to nerves.

2.3 selenium

Selenium is an important trace element that acts as an antioxidant, part of the enzyme glutathioneperoxidase. It also plays an important role in the health of the thyroid gland and the immune system.

• The mechanism of action: Selenium is a cofacor of glutathioneperoxidase, an enzyme that neutralizes free radicals that are formed as a result of lipid oxidation.
• Sources: Brazilian nuts, seafood (tuna, cod, shrimp), meat, eggs, whole grain products.
• Recommended daily dose: 55 μg.
• Health benefits: Cancer protection, strengthening the immune system, support for thyroid function, protection against cardiovascular diseases.
• Deficiency symptoms: Muscle weakness, fatigue, weakening of the immune system, problems with the thyroid gland.

2.4 zinc

Zinc is an important trace element that plays a role in antioxidant protection, is part of the enzyme superoxidsmouth (SOD), and is also necessary for immune function, wound healing and DNA synthesis.

• The mechanism of action: Zinc is a cofactor of superoxidsmouth (SOD), an enzyme that neutralizes a superoxide radical, one of the most common free radicals in the body.
• Sources: Seafood (oysters, crabs, lobsters), meat (beef, pork, lamb), poultry, legumes, nuts, seeds, whole grain products.
• Recommended daily dose: 8 mg for women, 11 mg for men.
• Health benefits: Strengthening the immune system, wound healing, protection against infections, maintaining skin health, protection against age -related macular degeneration.
• Deficiency symptoms: Weakening of the immune system, slow healing of wounds, loss of appetite, diarrhea, hair loss, skin rashes.

2.5 Glutathione

Glutation is a powerful antioxidant that is synthesized in the body of three amino acids: glutamic acid, cysteine ​​and glycine. It plays an important role in detoxification, immune function and cell protection from oxidative stress.

• The mechanism of action: Glutation neutralizes free radicals directly, and also acts as a coffeector for the enzyme glutathioneperoxidase. It also participates in the detoxification of the body, associated with toxins and eliminating them from the body.
• Sources: The body produces glutathione, but its level can decrease with age or with increased oxidative stress. Products rich in gray, such as cruciferous vegetables (broccoli, cauliflower, Brussels cabbage), onions and garlic, can help increase the level of glutathione in the body. Glutation additives are also available.
• Recommended daily dose: Not established, since the body produces glutathione.
• Health benefits: Detoxification of the body, strengthening the immune system, protection from neurodegenerative diseases, cancer protection.
• Deficiency symptoms: Not identified, but the low level of glutathione can be associated with an increased risk of diseases.

2.6 Coenzim Q10 (COQ10)

Coenzyme Q10 is a fat -soluble substance that is involved in the production of energy in cells and acts as an antioxidant. It is especially important for the health of the heart and brain.

• The mechanism of action: COQ10 is an important component of mitochondria, “energy stations” of cells where it is involved in the production of ATP, the main form of energy for cells. It also neutralizes free radicals that form in the process of energy production.
• Sources: Meat (beef, pork, chicken), fish (salmon, tuna, sardines), nuts, seeds, vegetable oils (soy, rapeseed). The body also produces COQ10, but its level can decrease with age or when taking some drugs such as statins.
• Recommended daily dose: Not installed, but it is usually recommended 30-200 mg.
• Health benefits: Support for heart health, improvement of energy metabolism, protection from neurodegenerative diseases, reducing side effects of statins.
• Deficiency symptoms: Not identified, but the low level of COQ10 can be associated with fatigue, muscle weakness and heart problems.

2.7 alpha-lipoic acid (Alk)

Alpha-lipoic acid is a powerful antioxidant, which is dissolved in both water and in fat, which allows it to act in various parts of the cell. It also plays an important role in energy exchange and can restore other antioxidants.

• The mechanism of action: Alc neutralizes free radicals and restores other antioxidants, such as vitamin C, vitamin E, glutathione and COQ10. It also improves insulin sensitivity and promotes glucose disposal.
• Sources: The body produces ALK, but it can also be obtained from food, such as red meat, offal (liver, kidneys), broccoli, spinach, tomatoes, Brussels cabbage. Alk additives are also available.
• Recommended daily dose: Not installed, but usually 300-600 mg is recommended.
• Health benefits: Improving insulin sensitivity, a decrease in blood sugar in people with diabetes, protection from neurodegenerative diseases, a decrease in pain in neuropathy.
• Deficiency symptoms: Not detected, as the body produces Alk.

2.8 polyphenols

Polyphenols are a large group of plant compounds with powerful antioxidant properties. They are found in various fruits, vegetables, berries, nuts, seeds, tea, coffee and red wine.

• The mechanism of action: Polyphenols neutralize free radicals, inhibit oxidative enzymes and reduce inflammation. They can also improve cell function and protect DNA from damage.
• Sources:
  • Flavonoids: Berries (blueberries, raspberries, strawberries), citrus fruits, apples, onions, tea, cocoa.
  • Phenolic acids: Coffee, tea, fruits, vegetables, whole grain products.
  • Lignans: Flax seeds, sesame seeds, whole grains, vegetables.
  • Stybenes: Red wine, grapes, peanuts.
• Recommended daily dose: Not established, since there are many different polyphenols.
• Health benefits: Protection against cardiovascular diseases, reduction in cancer risk, improvement of cognitive functions, protection against neurodegenerative diseases, reduction of inflammation.
• Deficiency symptoms: Not detected, but insufficient consumption of polyphenols can increase the risk of chronic diseases.

2.9 carotenoids

Carotinoids are pigments that give fruits and vegetables bright colors (red, orange, yellow). They have powerful antioxidant properties and play an important role in the health of the eyes and skin.

• The mechanism of action: Carotinoids neutralize free radicals and protect the cells from damage by ultraviolet radiation. Some carotenoids, such as beta-carotene, can turn into vitamin A into the body.
• Sources:
  • Beta-carotene: Carrots, sweet potatoes, pumpkin, spinach, mango, apricots.
  • Liquopin: Tomatoes, watermelon, grapefruit.
  • Lutein and Zeaxanthin: Spinach, cabbage, broccoli, corn, egg yolk.
• Recommended daily dose: Not established, since there are many different carotenoids.
• Health benefits: Protection against age -related macular degeneration, reduction in cancer risk, improvement of skin condition, strengthening the immune system.
• Deficiency symptoms: No, but insufficient consumption of carotenoids can increase the risk of developing problems with vision and skin.

2.10 Anthocyani

Anthocyans are pigments that give fruits and vegetables dark colors (red, purple, blue). They have powerful antioxidant and anti -inflammatory properties.

• The mechanism of action: Anthocyans neutralize free radicals, reduce inflammation and improve the function of blood vessels.
• Sources: Berries (blueberries, blackberries, raspberries, strawberries), cherry, red grapes, plums, red onions, eggplant, red rice.
• Recommended daily dose: Not installed.
• Health benefits: Protection against cardiovascular diseases, reduction in cancer risk, improvement of cognitive functions, protection against neurodegenerative diseases, reduction of inflammation.
• Deficiency symptoms: Not identified, but insufficient consumption of anthocyans can increase the risk of chronic diseases.

Chapter 3: The role of antioxidants in the prevention and treatment of diseases

3.1 cardiovascular diseases

Oxidative stress plays an important role in the development of cardiovascular diseases, such as atherosclerosis, coronary heart disease and stroke. Free radicals damage lipids in cell membranes, which leads to the formation of atherosclerotic plaques in the arteries. They can also damage the endothelium, the inner shell of blood vessels, which contributes to the development of atherosclerosis.

Antioxidants, such as vitamin C, vitamin E, selenium, polyphenols and COQ10, can help protect against cardiovascular diseases, neutralizing free radicals, reducing inflammation and improving the function of blood vessels. Studies have shown that the use of products rich in antioxidants can reduce the risk of developing cardiovascular diseases.

3.2 cancer

Oxidizing stress is a key factor contributing to the development of cancer. DNA damage to free radicals can lead to mutations that contribute to the development of cancer cells.

Antioxidants, such as vitamin C, vitamin E, selenium, zinc, glutathione, polyphenols and carotenoids, can help protect against cancer, protecting DNA from damage, inhibiting the growth of cancer cells and stimulating their self -destruction (apoptosis). Studies have shown that the use of products rich in antioxidants can reduce the risk of developing some types of cancer, such as lung cancer, colon cancer and breast cancer.

3.3 neurodegenerative diseases

Oxidative stress plays an important role in the development of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Free radicals damage neurons in the brain, which leads to a deterioration in cognitive functions and motor disorders.

Antioxidants, such as vitamin C, vitamin E, selenium, COQ10, alpha-lipoic acid, polyphenols and anthocyans, can help protect against neurodegenerative diseases, protecting neurons from damage, improving the blood supply and reducing inflammation. Studies have shown that the use of products rich in antioxidants can slow down the progression of neurodegenerative diseases.

3.4 Diabetes

Oxidative stress plays an important role in the development of diabetes and its complications. Free radicals damage pancreatic cells that produce insulin, which leads to a decrease in insulin production and an increase in blood sugar. They can also damage blood vessels and nerves, which leads to the development of diabetes, such as diabetic neuropathy and diabetic retinopathy.

Antioxidants, such as vitamin C, vitamin E, selenium, zinc, alpha-lipoic acid, polyphenols and chrome, can help protect from diabetes and its complications, improving the sensitivity to insulin, reducing blood sugar, protecting the cells of the pancreas and improving the function of blood vessels and nerves. Studies have shown that the use of products rich in antioxidants can reduce the risk of diabetes and its complications.

3.5 eyes of the eyes

Oxidative stress plays an important role in the development of eye diseases, such as age -related macular degeneration (VMD) and cataracts. Free radicals damage the cells of the retina and lens, which leads to visual impairment.

Antioxidants, such as vitamin C, vitamin E, selenium, zinc, lutein, zeaxantin and carotenoids, can help protect against eyes, protecting the mesh cells and lens from damage, absorbing harmful blue radiation and improving eye blood supply. Studies have shown that the use of products rich in antioxidants can reduce the risk of developing VMD and cataracts.

3.6 inflammatory diseases

Oxidative stress plays an important role in the development of inflammatory diseases, such as arthritis, asthma and inflammatory intestinal diseases (BCC). Free radicals cause inflammation that damages tissues and organs.

Antioxidants, such as vitamin C, vitamin E, selenium, zinc, polyphenols and omega-3 fatty acids, can help protect against inflammatory diseases, reducing inflammation, neutralizing free radicals and strengthening the immune system. Studies have shown that the use of products rich in antioxidants can relieve symptoms of inflammatory diseases.

Chapter 4: Practical advice on increasing the consumption of antioxidants

4.1 Various diet

One of the most important ways to increase the consumption of antioxidants is to use a diverse diet, rich in fruits, vegetables, berries, nuts, seeds and whole grains. Try to include products of different colors in your diet, since different colors correspond to different types of antioxidants.

4.2 selection of products with a high content of antioxidants

When choosing products, try to give preference to those that contain more antioxidants. For example, instead of apples, choose berries (blueberries, raspberries, strawberries), instead of a lighting salad, choose a spinach or cabbage of feces, instead of white bread, choose whole grain bread.

4.3 Methods of cooking

The method of cooking can affect the content of antioxidants in products. It is important to use methods that minimize the loss of antioxidants, such as steaming, baking, grill frying or light frying. Avoid prolonged cooking, as this can lead to leaching of antioxidants into water.

4.4 Using herbs and spices

Herbs and spices are an excellent source of antioxidants. Add them to your dishes to enhance taste and health benefits. Some of the richest antioxidants of herbs and spices include turmeric, ginger, garlic, rosemary, thyme and oregano.

4.5 tea and coffee

Tea and coffee are also a good source of antioxidants, especially polyphenols. Green tea and black tea contain a large amount of catechins, and coffee contains chlorogenic acid. However, tea and coffee should be consumed moderately, as they contain caffeine.

4.6 Antioxidants additives

In some cases, it can be useful to take antioxidants, especially if you do not get enough antioxidants from food or you have certain health problems. However, it is important to consult a doctor or nutritionist before taking any additives, since some antioxidants can be harmful in large doses.

4.7 Avoiding factors contributing to the formation of free radicals

In order to reduce oxidative stress in the body, it is important to avoid factors contributing to the formation of free radicals, such as smoking, alcohol consumption, environmental pollution, ultraviolet radiation and stress.

4.8 Healthy lifestyle

A healthy lifestyle, including a balanced diet, regular physical exercises, a sufficient amount of sleep and stress control, can help strengthen the antioxidant protection of the body and reduce the risk of chronic diseases.

Chapter 5: Interaction of antioxidants with drugs and other warnings

5.1 Interaction with drugs

Antioxidants can interact with some drugs by changing their effectiveness or increasing side effects. It is important to consult a doctor or pharmacist before taking any antioxidants additives if you take medications.

• Anticoagulants (blood thinners): Vitamin E and other antioxidants can enhance the effect of anticoagulants, increasing the risk of bleeding.
• Chemotherapeutic drugs: Some antioxidants can reduce the effectiveness of chemotherapeutic drugs, protecting cancer cells from damage.
• Preparations for reduction of cholesterol (statins): COQ10 can reduce the side effects of statins, such as muscle pain.
• Diabetes treatment drugs: Alpha-lipoic acid can enhance the effect of drugs for the treatment of diabetes, which can lead to hypoglycemia (low blood sugar).

5.2 overdose with antioxidants

Although antioxidants are good for health, their use in large doses can be harmful. An overdose of some antioxidants can lead to side effects, such as nausea, diarrhea, headache and skin rashes.

• Vitamin C: An overdose of vitamin C can lead to diarrhea, nausea, abdominal pain and increased risk of kidney stones.
• Vitamin E: An overdose of vitamin E can increase the risk of bleeding.
• Selenium: An overdose of selenium can lead to hair loss, fragility of nails, nausea, diarrhea and nerves damage.
• Beta-carotene: An overdose of beta-carotene can lead to yellowing of the skin (carotinemia).

5.3 Pregnancy and breastfeeding

During pregnancy and breastfeeding, it is important to consult a doctor before taking any additives of antioxidants. Some antioxidants can be harmful to the child.

5.4 Individual features

The need for antioxidants can vary depending on age, gender, state of health and lifestyle. It is important to take into account your individual characteristics when choosing products and additives of antioxidants.

5.5 The quality of additives

When choosing additives of antioxidants, it is important to pay attention to their quality. Choose additives from reliable manufacturers who have passed cleanliness and efficiency.

5.6 Consultation with a doctor

Before making any significant changes to your diet or start taking antioxidants additives, consult a doctor or nutritionist. They will help you determine which antioxidants you need and in what doses.

Chapter 6: The future of antioxidants’ research

Studies of antioxidants continue to develop, and scientists still study their role in the prevention and treatment of diseases.

6.1 New antioxidants

Scientists continue to look for new antioxidants in nature and develop synthetic antioxidants. New plant extracts, seaweed and other sources that may contain powerful antioxidant compounds are investigated.

6.2 Targeted delivery of antioxidants

Research is aimed at developing new methods of delivery of antioxidants directly to cells and tissues that need protection. Nanoparticles and other technologies can be used for targeted delivery of antioxidants to cancer cells, neurons and other cells prone to oxidative stress.

6.3 antioxidant combinations

Scientists study the effectiveness of combining various antioxidants to achieve a synergistic effect. The combination of antioxidants with different action mechanisms can be more effective than the use of individual antioxidants.

6.4 antioxidants and aging

Research is aimed at studying the role of antioxidants in slowing down the aging process and increasing life expectancy. Antioxidants can protect cells from damage associated with aging, such as DNA damage, the accumulation of toxic proteins and a decrease in mitochondria function.

6.5 antioxidants and microbia

The effect of antioxidants on the intestinal microbia is investigated. Some antioxidants can stimulate the growth of beneficial bacteria in the intestines, which can improve the health of the digestive system and strengthen the immune system.

6.6 Individual approach to antioxidant therapy

In the future, antioxidant therapy can be more individual, based on a genetic profile, health status and lifestyle of each person. This will optimize the effectiveness of antioxidant therapy and minimize the risk of side effects.

6.7 Clinical trials

Clinical trials are carried out to study the effectiveness of antioxidants in the prevention and treatment of various diseases, such as cardiovascular diseases, cancer, neurodegenerative diseases, diabetes and eye diseases. These tests will help determine which antioxidants are most effective for specific diseases and in what doses.

Chapter 7: Answers to frequently asked questions

7.1 What is antioxidant activity?

Antioxidant activity is the ability of a substance to neutralize free radicals and protect cells from oxidative stress. It is measured by various methods such as DPPH, ABTS and ORAC.

7.2 How to find out if I get antioxidants enough?

There is no simple way to find out if you get antioxidants enough. However, you can evaluate your consumption of antioxidants by analyzing your diet and evaluating your lifestyle. If you use a diverse diet, rich in fruits, vegetables, berries, nuts, seeds and whole grains, and lead a healthy lifestyle, then you probably get enough antioxidants.

7.3 Can antioxidants be harmful?

Yes, antioxidants can be harmful in large doses. An overdose of some antioxidants can lead to side effects, such as nausea, diarrhea, headache and skin rashes. It is important to observe moderation and consult a doctor before taking any additives of antioxidants.

7.4 Do I need to take antioxidants’ additives?

In most cases, healthy people can receive enough antioxidants from food. However, in some cases, it can be useful to take antioxidants, especially if you do not get enough antioxidants from food or you have certain health problems. Consult a doctor to determine if you need antioxidants’ additives.

7.5 What products are the best sources of antioxidants?

The best sources of antioxidants include berries (blueberries, raspberries, strawberries), citrus fruits (oranges, lemons, grapefruits), green leafy vegetables (spinach, cabbage), red pepper, tomatoes, nuts, seeds, whole grains, tea and coffee.

7.6 Does the cooking affect the content of antioxidants?

Yes, cooking can affect the content of antioxidants in products. It is important to use methods that minimize the loss of antioxidants, such as steaming, baking, grill frying or light frying. Avoid prolonged cooking, as this can lead to leaching of antioxidants into water.

7.7 Can antioxidants help me lose weight?

Antioxidants are not a means for weight loss, but they can help improve the general state of health and metabolism, which can help maintain a healthy weight.

7.8 Can antioxidants help me preserve my youth?

Antioxidants can help protect the cells from damage to aging, such as DNA damage, the accumulation of toxic proteins and a decrease in the function of mitochondria. However, they are not a panacea from aging. A healthy lifestyle, including a balanced diet, regular physical exercises, a sufficient amount of sleep and stress control, is also important to preserve youth.

7.9 Can antioxidants help me in the treatment of cancer?

Antioxidants can help protect the cells from damage caused by cancer and its treatment. However, they are not a replacement for traditional methods of cancer treatment. Consult a doctor to find out if antioxidants can be useful in your case.

7.10 How to store products correctly to save antioxidants?

Proper storage of products can help preserve antioxidants. Store fruits and vegetables in the refrigerator in sealed containers. Avoid exposure to light, heat and oxygen, as this can lead to the destruction of antioxidants.

This is just a starting point. More detail, references to studies, specific examples, and explanations can be added to each section to reach the desired length.