Antioxidant Nutrients and Their Importance
What is an antioxidant?
Antioxidants can be briefly defined as molecules that fight against free radicals occurring in the body. It should not be forgotten that the increase in the number of free radicals is associated with life-threatening diseases such as diabetes, heart diseases and cancer. However, antioxidants produced by the body itself are molecules that are very effective in defending free oxygen radicals formed as a result of normal metabolism. Antioxidants are also found in many foods, especially fruits and vegetables. Antioxidant vitamins such as some vitamins E and C found in these foods also stand out because they can function in this way. Preservatives containing antioxidants are also very important for the food industry and are used to extend the shelf life of packaged foods.
What Does Antioxidant Do?
Free radicals are substances that are constantly formed as a result of metabolic activity in the body. Without antioxidant molecules, free radicals can cause cellular damage in a very short time, resulting in a life-threatening process. However, it should not be forgotten that free radicals play a critical role in some body functions. For example, some cells of the immune system use free radicals to eliminate microbes that cause infection. If the number of free radicals in the body is higher than the antioxidant substance content, a condition called oxidative stress occurs. A prolonged process of oxidative stress results in damage to various important molecules, especially DNA. In some cases, this process may end with cell death. DNA damage is thought to be a very effective condition in the aging process. Caution should be exercised because DNA damage resulting from oxidative stress may also increase the susceptibility to some diseases such as cancer.
Various lifestyle habits, stress and other environmental factors can increase the amount of free radicals and oxidative stress levels in the body:
- Air pollution
- tobacco use
- alcohol consumption
- Exposure to various toxins
- high blood sugar
- Consumption of fatty substances containing excessive amounts of polyunsaturated fatty acids
- Radiation exposure due to reasons such as excessive sun exposure
- Viral, fungal or bacterial infections
- Excessive intake of minerals such as zinc, copper, magnesium and iron
- Too little or too much oxygen in the body
- Excessive and intense exercise
- Excessive consumption of antioxidant supplements such as vitamins C and E
- Problems with endogenous antioxidant production
The body constantly tries to maintain balance between free radicals and antioxidant molecules. If this balance is disrupted, a condition called oxidative stress occurs. It should not be forgotten that prolonged oxidative stress can cause consequences that can negatively affect health in many ways.
What are the Types of Antioxidants?
Antioxidant substances are examined in different subtypes. The most basic classification of antioxidants is water-soluble and fat-soluble antioxidants. The mechanism of action of water-soluble antioxidants develops in intracellular and extracellular fluids. However, fat-soluble antioxidants show their effects inside the lipid cell membrane. The most important types of antioxidants taken into the body through diet include:
- Vitamin C
- Vitamin E
- Vitamin A
- Beta Carotene
- Flavonoids
- lycopene
- lutein
- Manganese
- Selenium
- Zeaxanthin
- Glutathione
Although the above are the most commonly known types of powerful antioxidants, there are dozens of other known types of antioxidants. Antioxidants, which are found in different types and amounts in the structure of almost all kinds of foods of plant origin, are taken into the body through nutrition.
What are the foods containing antioxidants?
The most important known sources of antioxidants are foods of plant origin, especially fruits and vegetables. The colorful structure of most fruits and vegetables is due to the antioxidant components they contain. Foods with high antioxidant content can be called functional foods or superfoods. Some foods that constitute the main sources of the most powerful antioxidants, whose positive effects on health have been proven by scientific studies, can be listed as follows:
- Eggs, liver and dairy products (vitamin A)
- Oil seeds such as hazelnuts, walnuts, vegetable oils and green leafy vegetables (vitamin E). Strawberries, oranges, lemons, peppers and most types of fruits and vegetables (vitamin C) Brightly colored fruits and vegetables such as carrots, spinach, peas, mangoes (Beta Carotene)
- Corn, orange and papaya (lutein)
- Pink or red colored fruits and vegetables such as tomatoes and watermelons (lycopene)
- Rice, wheat, corn, other whole grains, eggs, legumes, nuts and cheese (selenium)
- Various foods such as black grapes, dark chocolate, pomegranate, goji berry, blueberries, broccoli, cauliflower, lentils and eggplant.
What are the benefits of antioxidants?
Antioxidants found in foods have many known health benefits. Antioxidants that improve health in general have a strengthening effect on the immune system. In addition, antioxidants, which reduce oxidative stress by neutralizing free radicals, help prevent DNA damage that may occur in cells. It is essential to pay attention to adequate antioxidant intake to ensure antioxidant and free radical balance. Some of the known benefits of antioxidants in foods to the body are as follows:
- It helps protect against cancer by preventing cell and DNA damage that can be caused by free radicals. It prevents macular degeneration and supports the protection of eye health. Adequate vitamin A intake reduces the risk of macular degeneration by up to 25% and supports the preservation of remaining vision in existing macular degeneration patients. The risk of developing cataract disease can be reduced with adequate intake of antioxidant vitamins A and C. Antioxidant vitamins, which reduce protein accumulation that causes clouding of the lenses in the structure of the eye, also help prevent the progression of the disease in cataract patients.
- Adequate antioxidant intake contributes to protecting cardiovascular health and reducing the risk of cardiovascular diseases. Scientific studies have proven that heart disease and stroke rates are significantly lower in people who consume more fruits and vegetables. Antioxidants, which lower LDL, known as bad cholesterol, and help increase HDL, known as good cholesterol, also contribute to protection from negativities such as hyperlipidemia and arteriosclerosis.
- Çoğu antioksidan türü beyin ve sinir hücrelerinin korunmasına yardımcı olduğundan bilişsel fonksiyonları destekler. Bunun yanı sıra Alzheimer, demans, Parkinson gibi bazı nörolojik hastalıklardan korunmada da antioksidanların önemli görevler üstlendiği düşünülmektedir.
Knowing that antioxidants have many benefits beyond these has led to the availability of many antioxidant supplements on the market. However, excessive antioxidant intake, which can be caused by antioxidant supplements used without a doctor's recommendation and control, is as dangerous as antioxidant deficiency. Antioxidants taken in excessive amounts can also increase oxidative stress by causing more than normal formation of free radicals. In addition, excessive intake of vitamins and minerals along with these supplements may cause serious adverse effects by causing toxicity in the body.
