Antioxidants: what they are in simple words, real benefits and harms

Antioxidants and free radicals

Free radicals are molecules that are missing one or more electrons. Every day, every cell in the internal organs is attacked by 10,000 defective compounds. “Traveling” through the body, free radicals take away the desired electron from full-fledged molecules, which undermines human health. Damaged cells cease to function fully, and “oxidative stress” occurs.

The reasons for the appearance of free radicals in the human body are taking medications, radiation, poor ecology, smoking, and ultraviolet radiation.

The consequences of the destructive effects of aggressive oxidants on vital structures are tragic.

Under the influence of free radicals the following develop:

• cancer;
• atherosclerosis;
• heart disease, Alzheimer's, Parkinson's;
• phlebeurysm;
• cataract;
• arthritis;
• asthma;
• phlebitis;
• depression.

Defective compounds cause inflammation in tissues, brain cells, and the nervous system, accelerate aging, and disrupt immune function. They affect DNA, which leads to changes in hereditary information.

To date, no means have been invented to prevent the appearance of free radicals in the body. However, if it were not for antioxidants, a person would get sick much longer, more severely, and more often.

Biological antioxidants intercept the defective molecule, giving it its own electron, thereby protecting the cells of organs and systems from damage. At the same time, the antioxidants themselves do not lose stability after detachment of the negatively charged particle.

The compounds block the oxidative process, promote cleansing, cell renewal, and have a rejuvenating effect on the skin.

Antioxidants are an ecological landing force that stands guard over the human body.

The role of vitamin antioxidants

The largest scavengers of free radicals in the body are vitamins C, , and A.

These antioxidants can be obtained from food, however, due to the highly polluted environment, the human need for these substances increases every year, as a result, it becomes more difficult to compensate for the deficiency using natural sources. In this case, vitamin supplements come to the rescue, which have a beneficial effect on the functioning of internal organs and improve a person’s overall well-being.

The role of antioxidants:

1. Vitamin E (tocopherol). It is embedded in cell membranes, reflects the attack of free radicals, and prevents tissue destruction and damage. In addition, vitamin E slows down peroxidation and stabilizes intracellular processes. Tocopherol stops premature aging of the skin, prevents the development of cataracts, strengthens the immune system, and improves oxygen absorption.
2. Vitamin A (retinol). This antioxidant can be partially synthesized from beta-carotene, which, in turn, mitigates the effects of chemical and radioactive pollution, electromagnetic radiation, and increases the body's resistance to stress. Vitamin A protects the mucous membranes of internal organs and skin from harmful environmental factors, helps the immune system neutralize bacteria and viruses. It destroys carcinogens that cause the growth of malignant tumors, lowers cholesterol levels, and prevents heart disease and strokes. With a chronic lack of retinol, the activity of free radicals increases, dry skin is noted, and vision deteriorates.
3. Vitamin C (ascorbic acid). Protects brain cells and other antioxidants (tocopherol) from free radicals. Vitamin C increases the synthesis of interferon, neutralizes toxins, and stimulates the functioning of nerve cells. Interestingly, one smoked cigarette destroys 100 milligrams of ascorbic acid.

Remember, vitamins by themselves exhibit insufficient antioxidant activity and, without the combined action of minerals, cannot completely protect the body from damaging factors (endogenous and exogenous).

The importance of minerals - antioxidants

Macro- and microcompounds enhance the effect of vitamins, have antiallergic, immunostimulating, antitumor, anti-inflammatory, vasodilating and bactericidal properties.

Natural minerals - antioxidants contribute to the healing of body cells, protect membranes from destructive excess oxidation.

Let's look at what organic compounds “protect” the body from harmful radicals:

1. Selenium. This is an element of the glutathione peroxidase enzyme, which supports the health of the heart, liver, lungs, and blood cells. The mineral stimulates the antibody response to painful stimuli (infection) and protects membranes from damage. Selenium is a blocker of redox transformations of metals. A lack of nutrients can cause antioxidants to begin to support free radical processes in the body.
2. Zinc. Promotes the absorption of vitamin A, DNA and RNA repair, maintains normal tocopherol concentrations in the body, protects the human genome from free radicals, keeping it safe and sound.
3. Copper. Normalizes cellular metabolism, is a component of the enzyme superoxide dismutase, which resists aggressive oxidants. A lack of copper in the body leads to a decrease in resistance to colds and ARVI infections.
4. Chromium. Participates in carbohydrate and fat metabolism. Increases the body's reserve capacity, accelerates the conversion of glucose into glycogen, and increases endurance.
5. Manganese. The antioxidant is involved in the production of superoxide dismutase, which protects polyunsaturated fatty acids of cell membranes from attack by free radicals. Manganese improves the absorption of tocopherol, vitamins C and group B.

Powerful natural antioxidants are grapes, blueberries, ginseng, green tea, medicinal mushrooms (meitake, reishi, cordyceps, veselka, shiitake). Despite the abundance of these products on the human menu, people remain defenseless against the destructive effects of free radicals on cells.

According to the Scientific Research Institute of Food Hygiene, today 50% of people are deficient in vitamin A in the body, and 85% are deficient in ascorbic acid and minerals. The culprit is emotional and physical overstrain, which results in increased burning of nutrients, sharp depletion of soils, environmental deterioration, stress, and unbalanced nutrition.

Antioxidants, in the form of dietary supplements, fully cover the body's need for beneficial compounds, protect against oxidants, free radicals, block the formation of nitrosamines, neutralize the harmful effects of lead on red blood cells and the nervous system, increase immunity, destroy cancer cells, and increase life expectancy.

Daily norm

For the normal functioning of the nervous system and maintaining the health of internal organs, it is recommended to consume daily antioxidant vitamins and minerals in the following dosage:

• zinc – 8 milligrams for women, 11 milligrams for men (if you follow a strict vegetarian diet or raw food diet, the daily intake should be increased by 50% of the indicated dose, since the body absorbs less compounds from plant foods than from animals);
• selenium – 55 micrograms;
• vitamin E – 15 milligrams;
• ascorbic acid – 75 milligrams for women, 90 milligrams for men (smokers are recommended to increase the dosage by 45%, to 110, 125 milligrams, respectively)
• vitamin A – from 1 to 1.5 milligrams;
• copper – 2.5 milligrams;
• chromium – from 100 to 150 micrograms;
• manganese – from 3.0 to 4.0 milligrams;
• beta-carotene – from 3.0 to 6.0 milligrams.

Remember, a person’s daily need for antioxidants depends on the state of health, the presence of concomitant diseases, gender and age of the person.

How to protect yourself from oxidants?

The recipe for fighting oxidants, and therefore aging, is actually not complicated.

• Stop eating fast food, give up fried foods.
• Stop smoking.
• Don't get carried away with beach holidays and don't go to the solarium.
• Spend more time outside the city, where you will breathe clean air.
• Eat more plant foods.
• For alcoholic drinks, give preference to red wine and quality dark beer.
• Food should contain less animal fats and more vegetable fats, especially if it is unrefined olive oil.

What about antioxidant dietary supplements? Let those who sell them eat them.

Causes and signs of deficiency

With insufficient intake of antioxidants into the body, people lose clarity of thinking, decrease efficiency, weaken the immune system, deteriorate vision, and develop chronic diseases. Antioxidants speed up the healing process, help increase life expectancy, and reduce tissue damage.

Let's consider the reasons for the depletion of carotenoids, minerals, vitamins in the human body and what enhances the formation of free radicals:

1. Exposure to heat.
2. Stress.
3. Pollution of the atmosphere, water, pesticides, household chemicals.
4. Tobacco smoking.
5. Ultraviolet rays of the sun, radiation.
6. Injuries and wounds.
7. Excessive physical activity.
8. Infection with parasites, viruses, bacteria.
9. Lack of natural antioxidants in the diet.
10. Hypoxia.

Symptoms of antioxidant deficiency in the body:

• apathy;
• dry skin;
• fast fatiguability;
• increased irritability, nervousness;
• decreased visual acuity, sexual function;
• bleeding gums;
• muscle weakness;
• frequent infectious diseases;
• goose bumps on the elbows;
• low performance;
• poor sleep;
• depression;
• loss of teeth, hair;
• the appearance of premature wrinkles, rashes;
• growth slowdown.

In case of individual intolerance to vitamins and minerals - antioxidants, the need for compounds is reduced.

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Excess: why does it occur and how to determine it?

Reasons for increased concentration of antioxidants in the body:

• long-term use of medications high in vitamins E, C, A;
• abuse of foods that have high antioxidant capacity;
• taking the compound for individual intolerance.

Excess natural antioxidants obtained from food do not pose a threat to human health and are easily excreted from the body. An overdose of synthetic antioxidants (vitamin-mineral complexes) can cause hypervitaminosis, which is accompanied by disruption of the functioning of internal organs and systems.

Characteristic signs of excess antioxidants in the body:

• headache, dizziness;
• increased breathing;
• disturbance of visual perception;
• painful sensations in the heart, stomach;
• cramps, spasms;
• fatigue, weakness, apathy;
• muscle pain;
• nausea;
• heartburn;
• digestive disorders;
• insomnia;
• menstrual irregularities (in women);
• skin irritation;
• increased intracranial pressure;
• joint pain.

Despite the undeniable benefits of antioxidants, excess amounts of synthetic compounds in the body cause harm to the body.

An overdose leads to the formation of kidney stones, gall bladder stones, heart problems, adrenal atrophy, damage to white blood cells, allergic reactions, and enlargement of the liver and spleen. To avoid these consequences, strictly control the level of consumption of synthetic vitamins, minerals - antioxidants.

Content

• 1 Antioxidants 1.1 Mechanism of action

Natural springs

The greatest amount of antioxidants is concentrated in fruits and vegetables of bright colors - red, orange, yellow, purple, blue.

To get the maximum amount of nutrients and biological antioxidants, these foods should be eaten raw or lightly steamed.

Any heat treatment (boiling, frying, baking) of fruits and vegetables for 15 minutes or more kills beneficial compounds and reduces the nutritional value of the product.
Table No. 1 “Antioxidant capacity of products”

According to research from Boston University in the USA, plant products, in particular spices, exhibit the greatest antioxidant capacity.
Table No. 2 “Ten best antioxidant foods”

Other natural sources of antioxidants: tomatoes, pumpkin, carrots, grapefruit, nectarines, persimmons, apricots, mangoes, peaches, papaya, strawberries, zucchini, whole grains, freshly squeezed juices from pomegranate, grapes, apples, cherries, chokeberries.

These products neutralize free radicals, increase immunity, activate enzyme activity and reduce the risk of developing degenerative diseases.

Antioxidant-rich foods[edit | edit code]

Antioxidants in foods and supplements (equivalent content)
Antioxidants are primarily found in various fresh fruits, as well as in products made from them (freshly squeezed juices, infusions and tinctures such as iced tea, fruit juice, etc.). Antioxidant-rich fruits include: blueberries, grapes, cranberries, rowan, chokeberry, currants, and pomegranates. All of them have a sour or sweet-sour taste and a red (reddish-blue, blue) color. The Brazilian (South American) acai fruit is a champion among other well-known antioxidant fruits: acai contains 10 times more antioxidants than cranberries. Among the drinks, red wine, green tea and, to a lesser extent, black tea stand out.

Medicines – antioxidants

Unfavorable environmental conditions, bad habits (smoking), and work in hazardous industries cause an increased need for antioxidants in the body.

As a result, natural biological antioxidants supplied with food become insufficient, which leads to depletion of carotenoids, minerals, and vitamins. In order to prevent a deficiency of beneficial nutrients in the body, the use of synthetic forms of the compound (in tablet or capsule form) becomes necessary.

The most useful medicinal antioxidants:

1. Lipin. Belongs to the category of natural phosphatidincholines. It exhibits a pronounced antihypoxic effect, increases the rate of oxygen tissue diffusion, and stimulates the activity of epithelial cells. Lipin inhibits the peroxidation of triglycerides in tissues and blood plasma, and acts as a detoxifying agent. It is used as an immunomodulatory drug that can affect general metabolism and the digestive system.
2. Coenzyme Q10. This is a coenzyme that has strong antioxidant activity and optimizes the process of oxidative phosphorylation. Thanks to these properties, coenzyme Q10 improves the energy supply to cells. In addition, the drug restores the activity of tocopherol to fight free radicals and helps neutralize their harmful effects on the body. As a result, the substance protects DNA and cell membranes from damage. Ubiquinone, which is part of the coenzyme, slows down the aging process and activates blood circulation.
3. Glutargin. The compound is a combination of glutamic acid and arginine salt. The main role of the drug is to neutralize and remove toxic ammonia from the human body. Glutargin has hepatoprotective properties and has antihypoxic, membrane-stabilizing, antioxidant effects. Used to relieve symptoms of alcohol intoxication and treat liver diseases.
4. Dibikor, Kratal. The drugs exhibit stress-protective, hypoglycemic, neurotransmitter, antioxidant and antiarrhythmic effects on the body. They improve myocardial contractility, reduce blood pressure, eliminate mood lability, and manifestations of intoxication with cardiac glycosides. Recommended for use in heart failure, endocrine disorders, vegetative neuroses, and treatment of neurocirculatory dystonias.
5. Asparkam, Panangin. The drugs contain potassium and magnesium, which regulate metabolic processes in the human body, providing an antiarrhythmic effect. They help restore electrolyte balance. Asparkam is involved in muscle contractions, transmission of impulses along nerve fibers, RNA synthesis, and maintaining normal heart function. It is part of the DNA structure, stimulates the intercellular synthesis of phosphates, and prevents excessive release of catecholamine during stress. Panagin triggers the motility of the digestive tract, promotes the penetration of potassium and magnesium ions into the intracellular space, and strengthens the immune system. The drugs are used to treat ventricular extrasystole, coronary insufficiency and cardiac arrhythmia, caused by electrolyte disturbances, digitalis drug intoxication. In addition, panangin and asparkam are prescribed as an adjuvant for shock, coronary heart disease, hypokalemia and hypomagnesemia, and chronic circulatory failure.
6. Essentiale. The active substance of the drug is essential phospholipids, which are similar in chemical structure to endogenous membrane phospholipids. However, they surpass them in their functional properties due to the high level of linoleic acid in the composition.

Phospholipids are the main structural element of cell membranes, organelles. The compounds are involved in cell division, regeneration, and differentiation. Essentiale improves membrane function, biological oxidation, ion exchange, intracellular respiration. In addition, the drug affects oxidative phosphorylation in the energy metabolism of cells, increases the detoxification ability of the liver, and restores membrane-bound enzyme systems.

Thus, free radical oxidation substrates (lipin, essentiale), biooxidants (coenzyme Q10) and drugs of peptides, nucleic acids, amino acids (glutargin, panangin, asparkam, dibikor, kratal) exhibit powerful antioxidant properties, protect, reactivate cells from damage and have a strong immunomodulatory effect. action.

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