Balance between Oxidants and Antioxidants

Oxidants:

Oxidants are free radicals that our body produces to defend itself against bacteria and viruses. When they become too many in number, they may start attacking and harming the cells of our body and even put us at the risk of serious diseases like heart trouble and cancer.

Antioxidants:

You have heard “Antioxidant” word more than hundred times, when you read any health related blogs or you visit to grocery store. This is right place to help you to understand antioxidant in depth.

Antioxidants are molecule stable enough to donate an electron to a rampaging free radical and neutralise it, thus reducing its capacity to damage. These antioxidants delay or inhibit cellular damage mainly through their free radical scavenging property.

It helps the body by neutralising and removing these oxidants from your bloodstream. Therefore, it is important to have a continuous supply of antioxidants from an external source to maintain the balance between oxidants and antioxidants.

Do you know what is this Free Radical?

Understanding free radicals requires a basic knowledge of chemistry.

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; electrons begin filling the next shell.

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.

Atoms with a full outer shell are stable, but not full are unstable and in an effort to make up the number of electrons in their outer shell, they react quickly with other substances.

Free radical can be defined as any molecular species capable of independent existence that contains an unpaired electron in an atomic orbital. The presence of an unpaired electron results in certain common properties that are shared by most radicals. Many radicals are unstable and highly reactive. They can either donate an electron to or accept an electron from other molecules, therefore behaving as oxidants or reductants. Free radicals attack important macromolecules which leads to cell damage and homeostatic disruption. Targets of free radicals include all kinds of molecules in the body. Among them, lipids, nucleic acids, and proteins are the major targets.

Free radicals can cause large chain chemical reactions in your body because they react so easily with other molecules. These reactions are called oxidation. They can be beneficial or harmful.

If this continues to happen, it begins a process called oxidative stress.

Oxidative stress can damage the body’s cells, leading to a range of diseases and causes damage to cells, proteins and DNA.

Balance between antioxidants and oxidants:

It’s important to maintain the balance between antioxidants and oxidants in the body for good health. However, the free radicals or oxidants usually outnumber the antioxidants naturally produced in the body.

Substances that generate free radicals can be developed from the external environment e.g., food we eat, the medicines we take, the air we breathe and the water we drink. Fried foods, alcohol, tobacco smoke, pesticides and air pollutants are the main culprit.

At the same time high-dose antioxidant supplements may be harmful in some cases. So try to intake antioxidants rich diet and it will also keep your brain active and your gut healthy. Vitamins and minerals are largely found antioxidants which can be obtained from the herbs, vegetables and fruits.

One method of preventing oxidative stress is to ensure that you’re obtaining enough antioxidants in your diet.

Second method is healthy lifestyle can also prevent or reduce oxidative stress.

Top 25 healthy foods that are high in antioxidants.

The list became too long with detail to understand the content of foods, but one can eat as per the availability.

1. Dark chocolate: Good news for all chocolate lovers! Chocolate is actually quite healthy so no need to feel guilty indulging in your chocolate love every now and then. Dark chocolates and cocoa pack a big antioxidant punch and are rich in flavanols and polyphenols.
2. Amla: Also known as Indian gooseberry, is extremely high in antioxidants.
3. Blueberries: Considered as one of the best superfoods, these contain antioxidant polyphenols called anthocyanins, which reduce oxidative stress and also lower the risk of heart disease by lowering “bad” LDL cholesterol in the blood.
4. Cranberries: Cranberries are full of Vitamin C and fibre, and are only 45 calories per cup. Since we don’t get fresh ones in India, try adding dried cranberries to your favourite cereal, or just popping a few in your mouth as a mid-day snack.
5. Raisins: If you’re looking to load up on antioxidants, have a handful of raisins. Dark raisins are packed with anthocyanins that give you an energy boost. Sprinkle them on your breakfast oats, throw them in a salad or blend some with your smoothie. Interestingly, raisins contain at least three times the amount of antioxidants as grapes.
6. Grapes: Choose grapes with darker, coloured skins to boost glowing skin and a healthier heart. The skin of red grapes is a particularly rich source of resveratrol, a cancer-fighting antioxidant. And flavonoids like myricetin and quercetin can also be found in these fruits.
7. Jamun: Jamun or Indian blackberry is our own antioxidant superhero. The anthocyanins, flavonoids, ellagic acid and gallic acid present in jamuns have an anti-carcinogenic effect on organs. Vitamins A and C detoxify the body from within, and help in smooth functioning of the organs too.
8. Kidney beans: All kinds of beans — black, pinto, red and kidney beans are high-octane sources of antioxidants. Use them in salads, sandwiches or to make famous Punjabi Rajma. If you find them difficult to digest, drink a lot of fluids through the day.
9. Turmeric: Turmeric gets its antioxidant nature because of one of its key ingredients, curcumin, which not only reverses the effect of free radicals, but also prevents their development in the first place. A cup of turmeric milk or tea can go a long way in keeping those wrinkles and diseases at bay too.
10. Guava: This tangy, sweet fruit is fast gaining a reputation of being the ultimate superfood, and with good reason. Rich in Vitamins C and A, and lycopene, it is considered one of the leading antioxidant foods in the world today.
11. Pomegranate: If it’s only health that is on your mind, you might as well ditch that glass of red wine for some pomegranate juice, which has three times more antioxidants than the former. Polyphenols, found present in the red seeds of the fruit, are powerful antioxidants that not only protect the cells from damage, but also reduce inflammation in the gut.
12. Beetroot: Whether in salads, soups or juices, add a bit of red. Beetroot is a great source of iron, potassium, manganese and folate, and also contains antioxidants such as polyphenols and betalains. Regular consumption of its juice helps to detoxify the body and purify the blood, leading to a naturally glowing complexion.
13. Spinach: Locally available, these greens are packed with carotenoids like lutein and zeaxanthin, as well as phytochemicals like Quercetin, which contribute to its antioxidant properties. Avoid overcooking when consuming this, to minimise the loss of water-soluble vitamins.
14. Parsley: A sprig of this herb is more than a just a garnish. It is an excellent source of Vitamin C and has healthy quantities of Vitamin A too. The flavonoids in parsley, especially luteolin, help increase the antioxidant capacity of the blood. Add it to your sauces, salads and marinades to add some goodness to your daily diet.
15. Cinnamon: Cinnamon is loaded with powerful antioxidants such as polyphenols, and comes with an anti-oxidative property so strong that it is also used as a natural food preservative. Its anti-fungal and antibacterial properties also help to reduce respiratory tract infections and arrest tooth decay.
16. Barley: This ancient grain is trending again and for good reason. Barley is known for its powerful antioxidant properties that make you stronger from within. Also, it has been found that when grains like barley are soaked and sprouted the antioxidant levels increase. Moreover, they become more digestible and it is easier for the body to absorb their nutrients.
17. Broccoli: In the recent years, this humble vegetable has created a lot of noise because of its cancer-fighting antioxidants. Out of all the cruciferous vegetables, broccoli is one of the best sources of antioxidants like carotenoids lutein, zeaxanthin and beta-carotene. The best way to have broccoli is to steam it. Remember that some antioxidants like Vitamin C are completely destroyed by heat while others like beta-carotene become more potent on cooking the vegetable.
18. Tomatoes: Juicy tomatoes are packed with three types of antioxidants — Lycopene (that gives tomato its bright red colour), Vitamin C and Vitamin A. Vitamin C is one of the most potent kind of antioxidants that you can derive from fruits and vegetables. The lycopene in tomatoes is best absorbed when they are cooked.
19. Walnuts: Most nuts are super healthy and experts recommend that you must have at least a handful or 30 grams of nuts daily. Walnuts are cholesterol-free, low in sodium and loaded with antioxidants. They offer huge amounts of antioxidant — polyphenols.
20. Garlic: One of the oldest kitchen remedies, garlic has been used to treat heart disease, atherosclerosis, high blood pressure, cold, flu, indigestion, tumours, diabetes and more, for a long while now. That’s because the allicin in garlic, which is also the reason behind its pungent and flavour, acts as a potent antioxidant.
21. Green tea: Containing powerful antioxidants like catechins, EGCg (epigallocatechin gallate) in particular, it helps to increase metabolism and boost memory.
22. Strawberries: Strawberries are among the most popular berries on the planet. They are sweet, versatile and a rich source of vitamin C and antioxidants. Moreover, strawberries contain a type of antioxidant called anthocyanins, which give them their red color. Strawberries that have a higher anthocyanin content tend to be brighter red.
23. Fish: Evidence suggests that omega-3s, particularly those coming from fish, may help prevent inflammatory diseases, such as coronary heart disease. Although all fish have some omega-3s, the stars include sardines, salmon, oysters, mackerel, tuna steak, wild rainbow trout, shark steak, albacore tuna, and herring. Fish also offers an essential nutrient that’s hard to find in food: vitamin D. Prefer to go for fresh fish when possible, two or three times a week.
24. Kale: Kale is rich in vitamins A, K and C. It’s also rich in antioxidants, providing up to 2.7 mmol per 3.5 ounces (100 grams) . Although regular kale is high in antioxidants, red varieties may contain close to twice as much.
25. Red Cabbage: It contains four times the amount of antioxidants in regular cooked cabbage. Boiling and stir-frying red cabbage may boost its antioxidant profile, while steaming red cabbage may reduce its antioxidant content by almost 35%.

Some lifestyle choices:

1. No smoking Please. Avoid exposure to secondhand smoke as well.
2. Decrease your alcohol intake.
3. Regular exercise. This has been associated with higher natural antioxidant levels and decreased damage caused by oxidative stress. Regular exercise has been shown to a longer lifespan, fewer effects of ageing, and decreased risk of cancer and disease.
4. Use caution with chemicals. This includes cleaning chemicals, avoiding unnecessary radiation exposure, and being aware of other sources of chemical exposure, such as pesticides used on food or in gardening.
5. Wear sunscreen. Sunscreen prevents ultraviolet light damage to your skin.
6. Be environmentally conscious. Environmentally friendly initiatives like carpooling help reduce free radical production for you and your community.
7. Get plenty of sleep. Ample sleep is very important for maintaining balance in all of your body systems. Brain function, hormone production, antioxidant and free radical balance, and a host of other things are impacted by sleep.
8. Avoid overeating. Studies have shown that overeating and constant eating keep your body in a state of oxidative stress more often than if you eat at appropriately spaced intervals, and eat small or moderate portions.

Bottom line:

Our body makes antioxidants naturally but free radicals or oxidants usually outnumber the antioxidants naturally produced in the body.

Healthy diet and lifestyle will help you to prevent oxidative stress.

Antioxidant helps the body by neutralising and removing these oxidants from your bloodstream. Therefore, it is important to have a continuous supply of antioxidants from an external source to maintain the balance between oxidants and antioxidants.