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Table of Contents
Introduction
Whether it’s from a health professional or in advertising, it’s impossible to ignore everything that’s said about antioxidants, these molecules which neutralise free radicals, and their importance.
Although the list of virtues of antioxidants is long, there is a word of caution for those who might be tempted to over-consume antioxidant-rich products, or even to use supplements.
That’s why I have decided to write this article, to give you all the essential information on antioxidants you need and, above all, to explain why they should be consumed in moderation.
Free radicals are necessary for proper physiological function
When a chemical bond of a molecule is broken in a way that leaves one of the atoms with an unpaired electron, free radicals are formed. This can happen in a number of ways, including oxidation, a chemical reaction that involves the loss of electrons, radiation that can also break chemical bonds, and as a by-product of normal enzymatic activity.
Redox molecules, also known as reactive oxygen species (ROS) and reactive nitrogen species (RNS), are free radicals that contain oxygen or nitrogen atoms, highly reactive due to these unpaired electrons.
These redox molecules play an important role in various biological processes and have a number of benefits.
They can act as powerful antimicrobial agents, helping to protect the body against infections and diseases caused by bacteria, viruses, and fungi.
They play a key role in cell signalling, which is essential for proper cellular function and communication. They help to regulate important cellular processes, such as growth, division, and apoptosis.
They are involved in the regulation of the immune system, helping to stimulate the production of white blood cells and other immune system components.
Certain redox molecules, such as glutathione, can also act as antioxidants, helping to protect cells and tissues from oxidative stress and damage.
They are involved in the wound healing process, helping to promote tissue regeneration and repair and can help to detoxify harmful substances in the body, such as alcohol and drugs.
To summarise, redox molecules play a complex and important role in many biological processes. However, their benefits depend on their concentration and location within the body.
Excess of free radicals is associated with oxidative stress
Oxidative stress is a condition characterized by an imbalance between the production of reactive oxygen species (ROS) and the body’s ability to neutralize and eliminate these harmful molecules. It is provoked by a combination of internal and external factors.
Exposure to environmental factors like pollution, toxins, and radiation can increase ROS production. Sources of environmental stress include UV radiation, ionizing radiation, air pollutants, and certain chemicals, which contribute to the generation of ROS in the body.
The immune system releases ROS as part of the immune response to pathogens. Chronic inflammation can lead to sustained ROS production, contributing to oxidative stress.
Habits such as smoking and excessive alcohol consumption can substantially increase ROS production in the body. Unhealthy diets rich in saturated fats and sugars can also contribute to oxidative stress.
While moderate exercise can have health benefits, intense or prolonged physical activity can lead to increased ROS production. Inadequate recovery time between exercises can exacerbate oxidative stress.
Chronic diseases like cardiovascular diseases, neurodegenerative conditions (e.g., Alzheimer’s, Parkinson’s), diabetes, and cancer often involve oxidative stress as a contributing factor to their progression.
As the body ages, its ability to manage oxidative stress diminishes. Cumulative cellular damage over time contributes to increased oxidative stress.
How to counteract oxidative stress
The body can eliminate free radicals through the liver and kidneys.
In addition, antioxidants help to neutralize free radicals and prevent them from causing damage. The body can produce its own antioxidants, such as superoxide dismutase (SOD), catalase, and glutathione peroxidase or it can get them from the diet.
Some free radicals are created through metal ions, such as iron and copper. The body uses molecules called chelators to bind and neutralize these metals, preventing them from catalysing the production of harmful free radicals.
Cells have repair mechanisms that fix damage caused by free radicals. DNA repair enzymes, for example, help to correct oxidative damage to DNA.
Cells have various defence systems, including heat shock proteins and other stress-response pathways that help protect against oxidative damage and maintain the balance of antioxidants and free radicals.
Impact of poor diet on the risk of free radicals’ excess
A poor diet can have a significant impact on the balance between antioxidants and free radicals in the body. When your diet lacks essential nutrients, particularly those that provide antioxidants, it can lead to an imbalance in the body’s antioxidant defence system, which can result in increased oxidative stress.
Oxidative stress resulting from a poor diet can damage cellular structures, DNA, and proteins, leading to various health issues, including cardiovascular diseases, diabetes, cancer, neurodegenerative disorders, and premature aging.
A diet that is low in fruits, vegetables, nuts, and whole grains may not provide enough antioxidants like vitamins C and E, beta-carotene, selenium, and other phytochemicals. These antioxidants are crucial for neutralizing free radicals and preventing oxidative damage.
Unhealthy dietary habits, such as consuming processed foods, sugary beverages, and excessive unhealthy fats, can lead to increased production of free radicals in the body. High intake of unhealthy fats and sugars can promote oxidative stress and inflammation.
Diets high in unhealthy fats and low in essential fatty acids, like omega-3 fatty acids, can contribute to increased inflammation and oxidative stress.
Deficiencies in essential minerals and vitamins, such as zinc, copper, manganese, and certain B vitamins, can impair the functioning of antioxidant enzymes and reduce the body’s ability to counteract free radicals.
Poor dietary choices can negatively affect gut health, leading to an imbalance in gut microbiota. A disrupted gut microbiome can contribute to oxidative stress and inflammation.
A poor diet can affect cellular health and the mitochondria, the energy-producing centres of cells. Damaged mitochondria can produce more free radicals, further contributing to oxidative stress.
The benefits of including antioxidants in our diet
By opposition to poor dietary choices, eating a diet rich in antioxidants may help reduce the risk of certain chronic diseases, such as cancer, heart disease, and stroke. Antioxidants may also help improve immune function, reduce inflammation, and protect skin from damage caused by the sun and pollution.
There are many different types of antioxidants, including vitamins C and E, beta-carotene, selenium, and zinc. These antioxidants can be found in a variety of foods, including fruits, vegetables, nuts, seeds, and whole grains.
Green tea contains catechins, which are potent antioxidants that can help to reduce oxidative stress and support redox molecule function.
Dark chocolate contains flavonoids, which are antioxidants that can help to reduce inflammation and support redox molecule function.
Many fruits and vegetables are rich in antioxidants. Examples of antioxidant-rich foods include blueberries, strawberries, cherries, spinach, kale, broccoli, and tomatoes.
Certain herbs and spices are also rich in antioxidants and other compounds that can support redox molecule function. Examples include turmeric, ginger, garlic, cinnamon, and oregano.
Many nuts and seeds are rich in healthy fats and antioxidants, making them a great source of redox-supportive nutrients. Examples include almonds, walnuts, pumpkin seeds, and chia seeds.
In addition, fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which can help to reduce inflammation and support redox molecule function.
However, it is important to note that the amount of antioxidant that a person needs depends on a number of factors, including their age, sex, and overall health status. As mentioned above, it is also important to repeat that too much of a good thing can be bad.
Drugs and supplements interacting with redox molecules
Antioxidants such as vitamin C, vitamin E, and beta-carotene are commonly used as supplements to support the body’s natural antioxidant defences and reduce oxidative stress.
Other drugs and supplements that may interact with redox molecules or support their function include anti-inflammatory drugs such as aspirin and ibuprofen, which can help to reduce inflammation and oxidative stress in the body. Some natural supplements, such as curcumin from turmeric and resveratrol from grapes, have also been shown to have antioxidant and anti-inflammatory properties that can support redox molecule function.
The risks of taking too much antioxidant
While antioxidants play an important role in protecting the body against oxidative stress and cellular damage, taking too many antioxidants or antioxidant supplements can be harmful to your health.
Here are some potential risks of taking too much antioxidants:
In some cases, high doses of antioxidants can actually have pro-oxidant effects and contribute to oxidative stress. This occurs when the antioxidants become overwhelmed and start to generate reactive oxygen species (ROS) themselves, which can cause cellular damage.
Some studies have suggested that high doses of certain antioxidants, such as vitamin E and beta-carotene, may increase the risk of chronic diseases such as cancer and cardiovascular disease.
Taking high doses of certain antioxidants can disrupt the balance of other nutrients in the body, such as copper and iron. This can lead to nutrient deficiencies and other health problems.
Some antioxidant supplements, such as high doses of vitamin C, can cause digestive issues such as diarrhoea and nausea.
High doses of antioxidants may interfere with chemotherapy treatments, which work by generating reactive oxygen species (ROS) to kill cancer cells. Antioxidants can neutralize these ROS and reduce the effectiveness of chemotherapy.
Guidelines to determine the right amount of antioxidant-rich foods for your diet
Setting the limit between a good amount and too much antioxidant-rich food is essential for maintaining a healthy and balanced diet. While antioxidants are beneficial, as with any nutrient, moderation is key.
Avoid the mentality of relying solely on one “superfood” or antioxidant supplement to meet all your nutritional needs. Some foods are marketed as “superfoods” due to their high antioxidant content, but consuming them in excessive amounts can still lead to imbalances. Instead, choose a wide range of colourful fruits and vegetables to ensure a mix of antioxidants. This approach ensures you get a diverse range of antioxidants and other essential nutrients.
Pay attention to portion sizes. While antioxidant-rich foods are generally healthy, excessive portions can lead to an imbalance in your overall diet.
Be mindful of how your body responds to the foods you eat. Everyone’s nutritional needs are different, and what works for one person may not be ideal for another. Pay attention to any digestive discomfort or unusual reactions to certain foods.
If you consider taking antioxidant supplements, do so under the guidance of a healthcare professional that can help determine whether supplementation is necessary and the appropriate dosage for your specific needs. Your individual health status, medical conditions, and medications may influence how your body processes antioxidants.
Ultimately, a balanced and varied diet, combined with mindful eating practices, is the best approach to ensure you are getting the right number of antioxidants without going overboard. By focusing on whole, nutrient-dense foods and listening to your body’s signals, you can maintain a healthy balance in your antioxidant intake.
Conclusion
Overall, a diet that is rich in antioxidants is generally considered to be beneficial for health.
This is undoubtedly the case when compared with poor dietary choices, which are therefore low in these essential molecules. The difference is significant, however, because compared with individuals on balanced diets, the advantage of further increasing antioxidant doses becomes counterproductive in most cases.
Therefore, it is important to talk to your doctor before increasing your intake of antioxidants to make sure that you are getting the right amount for your individual needs.
As explained, the body does have a natural antioxidant system that helps to protect it from damage caused by free radicals. This system can be overwhelmed by exposure to environmental factors or by certain diseases. In these cases, it may be helpful to eat a diet that is rich in antioxidants to help supplement the body’s natural defences.
In nutrition, as in many other areas, it’s all a question of balance: too much of a so-called beneficial product can also be harmful. As a general rule, a balanced diet contains sufficient antioxidants and there should be no need, under normal conditions, to add any more.