Antioxidants are natural substances that prevent or delay cell damage caused by oxidation. Among the foods containing antioxidants, fruits such as apple, blackberry, blueberry, cherry, cranberry, orange, peach plum, raspberry, red grape, strawberry; vegetables such as spinach, broccoli, tomatoes, red onions, cabbage and beverages such as green tea, black tea, coffee. The best sources of antioxidants are vegetables and fruits. Eating antioxidant-rich foods strengthens immunity and prolongs life.
What is Antioxidant?
To understand what antioxidant means, it is necessary to start from the molecular level.
As you know, all matter in the universe is made up of atoms. Atoms are compounds formed by a group of electrons orbiting a nucleus containing protons and neutrons. Protons (red balls) in the nucleus carry a positive (+) charge, while blue balls are electrons carrying a negative (-) charge. When two or more atoms bond together, they become what we know as molecules.
The human body is made up of substances such as proteins, fats and DNA, and these are basically just large molecules with dozens, hundreds or thousands of atoms joined together. Humans and other organisms maintain their structures and functions through chemical reactions. All the chemical reactions required to sustain life are collectively called metabolism.
In these chemical reactions, larger molecules are broken down into smaller molecules and smaller molecules are organized into larger molecules. For a molecule to be stable, it must contain the right amount of electrons. If the molecule loses an electron, it becomes a free radical.
Free radicals are unstable, electrically charged molecules in cells that can react with and damage other molecules (such as DNA). They can even create chain reactions in which the molecules they damage become free radicals. If a molecule loses an electron and becomes free radical, the antioxidant molecule steps in and neutralizes it freely, releasing an electron. They donate electrons to free radicals that neutralize them and prevent them from doing harm.
What Does Antioxidant Do?
Antioxidants, which are very beneficial to our health, strengthen the immune system. It also neutralizes free radicals and reduces oxidative stress. It prevents DNA damage that may occur in cells.
Free radicals are constantly formed in metabolism. Without antioxidants, they destroy our bodies very quickly.
However, free radicals also have important functions that are necessary for our survival. For example, the body's immune cells use free radicals to kill bacteria trying to infect us. As with many things in the body, what we need is balance. Like keeping the amount of free radicals under control with the amount of antioxidants…
When this balance is disturbed, things start to go wrong. When free radicals outnumber antioxidants, a condition called oxidative stress occurs. Oxidative stress During this period, important molecules of the body can be seriously damaged, sometimes even causing cell death.
Many stress factors and lifestyle habits excessively increase the formation of free radicals. Conditions that cause oxidative stress include:
Air pollution
To smoke
Alcohol consumption
Toxins
high blood sugar level
Consumption of polyunsaturated fatty acids
Radiation due to excessive sunbathing
Diseases transmitted by bacteria, fungi or viruses
Excessive intake of iron, magnesium, copper or zinc
Too little oxygen in the body
Too much oxygen in the body
Intense and prolonged exercise that causes tissue damage
Long-term oxidative stress increases the risk of adverse health conditions such as heart disease and certain types of cancer. It is also thought to contribute to aging. As a result of oxidative stress, ailments such as:
In the eyes – Causes cataracts and macular degeneration.
In the heart – Causes high blood pressure and heart failure.
In the brain — causes Alzheimer's disease and Parkinson's disease.
In the joints – Causes arthritis.
In the lungs – causes asthma and chronic bronchitis.
In the kidneys — Causes kidney failure.
Why are antioxidants important?
Antioxidants ensure the survival of all living things. They fight free radicals that seriously threaten our health. The human body produces its own antioxidants, for exampleglutathioneproduces u.
Plants, animals, and all other forms of life have their own defenses against free radicals and the oxidative damage caused by them. Therefore, antioxidants are found in almost all plant and animal foods.
It is important to get antioxidants from food. In fact, our lives depend on some antioxidants, for example; It depends on the intake of vitamin C and vitamin E. Plants are a rich source in this regard. Meat products and fish also contain antioxidants, but in lesser amounts than fruits and vegetables.WatermelonIt has a particularly high antioxidant capacity.
Antioxidants are examined in three groups as phytochemicals, vitamins and enzymes. Each group has subgroups. Types of antioxidants are:
Phytochemicals
Phytochemicals are plant-based chemicals, some of which are very powerful antioxidants. They thrive to help plants adapt to exposure to ultraviolet light and other environmental toxins. Eating them from plants benefits our body. Examples of phytochemicals; carotenoids, saponins, polyphenols, phenolic acids, flavonoids can be given.
vitamins
Our body takes some of the vitamins from fruits and vegetables and produces some of it on its own. antioxidant vitamins; Along with vitamin A, vitamin C, vitamin E and vitamin D is coenzyme Q10.
enzymes
Enzymes are types of antioxidants that we produce in our body from the protein and minerals we eat with our daily diet. For example; superoxide dismutase (SOD), glutathione peroxidase, glutathione reductase and catalases.
Antioxidant Benefits
Fights oxidative stress
Oxidation is a natural process. Foods containing antioxidantsEating protects from low-level free radicals that cause oxidative stress.
Prevents inflammation
Antioxidants relieve inflammation.Alpha lipoic acidIt has anti-inflammatory properties that increase blood circulation. In this way, it helps to reduce acne and wrinkles on the skin.
Provides tightening of the skin
Antioxidants reverse the effects of skin aging. It maintains skin health and helps rejuvenating cells. An antioxidant such as coenzyme Q-10 is used in beauty products to reduce facial wrinkles.
Relieves scars
Antioxidants help heal scar tissue in the facial area.
Repairs sun damage
Antioxidants such as selenium, vitamin C, and vitamin E protect from sun-induced skin damage. UV sun rays can damage the skin cells in our body. Sun damage dulls the skin.
Antioxidants aid blood flow and stimulate the growth of new cells. This helps the skin look youthful and glowing. Skin care products like cleansers and moisturizers also contain good amounts of antioxidants.
Reduces signs of aging like wrinkles
Antioxidants also have benefits for the skin. It increases the speed of the skin repair system, smoothes the skin and prevents skin damage. The antioxidant vitamins that are effective in this regard are vitamins C and E.
Protects from heart diseases
Antioxidants protect against heart diseases as they keep the free radical level in our body in balance.
Prevents cancer
AntioxidantsIt is effective in preventing cancers. Because free radicals damage the body, resulting in cancer.
Beneficial for hair health
One of the areas of action of antioxidants is the health of the hair. To provide antioxidant benefits to the hair, you can do the following: Apply hot green tea to your scalp. Brew two bags of green tea in a glass of water. Leave it on the scalp for an hour and then wash it off. Green tea,hair lossIt has antioxidant benefits that help prevent
Accelerates blood circulation
Antioxidants, especially in green tea, accelerate blood circulation and optimize the metabolism of the cell. skin acne,acne and is useful in protecting from wrinkles.
Improves memory
Antioxidants improve memory and reduce the risk of dementia. It also improves vascular health. Increases oxygen and nutrient delivery to the brain.
Antioxidants work as mediators in the central nervous system. Thus, it prevents inflammation and strengthens cognitive health.
Effective in the treatment of arthritis
It is known that antioxidants are important for the treatment of arthritis. One study found that antioxidant intervention can improve clinical symptoms of rheumatoid arthritis and provide relief. That's because antioxidants prevent inflammation.
It is beneficial for eye health
High-dose antioxidant vitamins, age-relatedmacular degeneration and other vision problems from progressing and even reversing them. In this case, the effectivelutein and zeaxanthin are antioxidants.
Strengthens immunity
We know that eating fruits and vegetables boosts immunity. Antioxidants such as vitamins A, C, E and carotenoids strengthen immunity.
Benefits for liver health
Liver problems often occur when the organ is subjected to severe oxidative stress. This is where antioxidants come into play. It maintains normal liver activity and restores its function.
Increases fertility
Studies on this subject are limited. However, one study notes that antioxidants such as vitamins C, E, zinc and selenium improve sperm quality and fertility.
Treat urinary tract infection
Studies have shown that urinary tract infection can lead to oxidative stress and depletion of antioxidant enzymes. Therefore, antioxidant supplementation improves the condition.
Fruits such as strawberries and cranberriesurinary tract infections He is known to fight. The antioxidants in the fruit reduce oxidative stress and inflammation. It helps to bind iron in the urine, preventing it from triggering bacterial growth.
Good for kidney health
Several studies have shown that antioxidant supplementation slows the progression of chronic kidney disease. Antioxidants are particularly beneficial for anyone undergoing dialysis treatment.
It benefits smokers
Studies have shown that consuming a variety of fruits and vegetables with antioxidants is protective for smokers. Oxidative stress is high in smokers. Therefore, consumption of antioxidants is important in smokers.
Some common antioxidants we consume through food are vitamins C and E, beta-carotene, lycopene, lutein, and zeaxanthin. The foods containing the strongest antioxidants are strawberries, grapes,apricot, green tea, nuts, legumes, corn, spinach,citrus, apples, kiwi, whole grains, milk, coffee, fish, lean meat and seafood.
Researchers from the Department of Nutrition at the University of Leeds (England) identified 20 of the richest antioxidant foods and recommended that they be consumed regularly to extend lifespan. The most powerful antioxidant-containing foods identified by this study are:
Apple
Apple It is one of the fruits rich in antioxidants. Highlypolyphenol It contains an antioxidant called an antioxidant. Apple contains 7 times more antioxidants than bananas and 2 times more than oranges.
Blackberry
Blackberry relieves gout, diarrhea and sore throat. Because it is rich in antioxidant vitamins such as vitamins C and E.
Anthocyanin (a coloring substance found in red and purple colored fruits and vegetables) found in blackberries fights free radicals that cause disease.
Black tea
Tea contains large amounts of a compound called theaflavin. Thereforeblack tea Helps prevent stomach cancer, prostate cancer and breast cancer.
Blueberries
Blueberries It contains anthocyanin antioxidants that give fruits and vegetables their color.
Broccoli
This vegetable contains polyphenol antioxidant. In additionbroccoliIt is a source of vitamin A, vitamin C and calcium.
cereal bran
Cereal bran, rich in phenolic acids, lowers cholesterol. At the same timeprebiotic it is a food.
Kiraz
KirazIt has benefits such as preventing cancer, relieving arthritis and gout pain, and reducing memory loss. It is also rich in antioxidants.
Tomato
TomatoIt is one of the antioxidant vegetables that fight various diseases, including heart disease, allergies, eye diseases and some types of cancer.
Coffee
Coffee contains phenolic acid. Drinking coffee without adding too much sugar and in moderation helps prevent Parkinson's and colon cancer.
Cranberry
Containing procyanidinscranberry It is effective against urinary tract infections. It helps prevent heart disease and brain blockages.
Dark chocolate
Dark chocolate It has many health benefits. It is rich in iron, calcium, potassium and many vitamins. Prefer to eat dark chocolate with 70% cocoa.
Green tea
Green tea Contains polyphenol antioxidants. It has been used in Chinese medicine for thousands of years for its medicinal properties. Studies have revealed that green tea stops the development of cancer cells and reduces cholesterol.
Orange
Orange It contains a large amount of hesperidin (a flavanoid that adds color and flavor to citrus fruits) along with vitamin C. Hesperidin is the key to a healthy heart.
Peach
Peach It contains epicatechin (a heart-healthy flavonoid) and phenolic acid. It provides A, C and beta-carotene.
Erik
Containing epicatechin and phenolic acidserikIt shows similar properties to peach.
Raspberry
This delicious fruit contains anthocyanins and ellagic acid that help prevent cancer.
Red grapes
Containing anthocyanins and phenolic acids, red grapes contain cancer-fighting flavonoids. Graperesveratrol It contains a compound called.
Red onion
Red onion is more than white onionquercetin Contains (a chemical pigment effective in preventing cancer).
Spinach
The amount of polyphenol antioxidants in this vegetable is high.
Strawberry
StrawberryIt is rich in anthocyanins and ellagic acid. It is effective in fighting many diseases such as heart diseases and birth defects.
Antioxidant Content of Food
The antioxidant content in food is measured by the ORAC value. ORAC, which stands for Oxygen Radical Absorbance Capacity, measures the total antioxidant capacity of food. The higher the value, the greater the antioxidant capacity. Now let's look at the ORAC value of some foods and beverages.
Antioxidant-rich fruits
Elderberry (14.697 ORAC points)
Blueberries (9.621 ORAC points)
Boiled artichokes (9.416 ORAC points)
Strawberry (5.938 ORAC points)
Blackberries (5.905 ORAC points)
Red grapes (1.837 ORAC points)
Antioxidant-rich vegetables
Baked potatoes (4.649 ORAC points)
Green raw kale (1.770 ORAC points)
Raw broccoli (1.510 ORAC points)
Raw spinach (1,513 ORAC points)
Antioxidant-rich nuts
Walnuts (17.940 ORAC points)
Brazil nuts (1.419 ORAC points)
Antioxidant-rich legumes and grains
Red sorghum (14.000 ORAC points)
Kidney beans (8.606 ORAC points)
Whole-grain bread (1.421 ORAC points)
Plants rich in antioxidants
Clove (314.446 ORAC points)
Cinnamon (267.537 ORAC points)
Thyme (159.277 ORAC points)
Turmeric (102.700 ORAC points)
Cumin (76.800 ORAC points)
Dried parsley (74.359 ORAC points)
Basil (67.553 ORAC points)
Ginger (28.811 ORAC points)
Dark chocolate (20.816 ORAC points)
Antioxidant-rich drinks
Green tea (1.253 ORAC points)
Red wine (3.607 ORAC points)
Antioxidant Supplement
Antioxidant supplement is one of the popular nutritional supplements. The reason is that antioxidants have many benefits as mentioned above. So, are antioxidant supplements as effective as those from fruits and vegetables?
The antioxidant pill contains concentrated forms, which are substances that stabilize free radicals. Our bodies naturally produce free radicals while exercising and digesting. Industrial chemicals and environmental factors such as UV exposure, air pollutants, tobacco smoke and pesticides are also sources of free radicals.
If free radicals exceed our body's ability to regulate them,oxidative stress a situation called occurs. Over time this contributes to the development of various diseases, including cancer.
Vitamins A, C and E and those that help regulate free radicals in our bodyselenium mineral. Supplements contain 70-1,660% (DV) of the daily value of these essential nutrients.
Using antioxidant supplements prevents damage to body cells by free radicals. However, taking large amounts can do the opposite.
Antioxidant supplement harms
Taking high doses of antioxidant supplements does more harm than good.
Decreases exercise performance
Our bodies naturally produce free radicals as a byproduct of energy metabolism during exercise. If you exercise harder and longer, the body produces more free radicals. Because free radicals can contribute to muscle fatigue and damage, it is thought that taking supplements can blunt harmful effects, thereby improving exercise performance. But many studies have shown that taking antioxidant pills—especially vitamins C and E—affects the body's adaptability to exercise and can even negate some of the health benefits associated with exercise.
Increases the risk of cancer
It is known that oxidative stress caused by free radicals to the cells of the body is an important factor in the development of cancer. Since antioxidants neutralize free radicals, they reduce the risk of developing cancer. Of course, when taken naturally. However, studies have shown that the use of antioxidant supplements does not reduce the risk of many types of cancer and may even increase the risk of some cancers.
Get antioxidants from food
It is healthier to get antioxidants from food. All foods contain different amounts of different antioxidants. Therefore, eat every food for a balanced diet.
egg and dairy products also contain antioxidants, but plant-based foods contain particularly high levels of antioxidants.
How to maintain the antioxidant level of food?
Cooking food changes the antioxidant content in the food. Some cooking methods also have different effects on antioxidant levels.
Researchers have determined that stir-frying helps maintain antioxidant levels. Boiling and steaming have been found to cause significant decreases in antioxidant levels.
Some antioxidant vitamins are lost more especially during cooking. For example; Vitamin C is a water-soluble vitamin. Therefore, cooking foods in water with methods such as boiling can cause a very large reduction in antioxidant content.
But not all compounds on the antioxidant list are affected in the same way by cooking. For example, one study found that eating tomatoes cooked in olive oil increased blood lycopene levels by up to 82 percent. Similarly, pan-fried carrots appeared to significantly increase beta-carotene absorption.
What is the strongest antioxidant?
Glutathione (a combination of three amino acids) is a powerful antioxidant that our bodies produce. It helps protect cellular damage and exhibits anti-aging properties. Vitamin E is the strongest antioxidant in nature.
How many antioxidants do we need daily?
There is no recommended intake for antioxidant capacity as measured by the ORAC value. However, optimal intake of 3000-5000 ORAC is considered safe.
To summarize;
Antioxidants are natural compounds that fight free radicals and prevent oxidative stress caused by free radicals. It is mostly found in vegetables and fruits. Foods containing antioxidants are apples, blackberries, blueberries, cherries, cranberries, oranges, peach plums, raspberries, red grapes, strawberries, spinach, broccoli, tomatoes, red onions, cabbage, green tea, black tea and coffee. Eating antioxidant-rich foods boosts immunity, improves heart health, delays signs of aging, protects eye health and prevents cancer.
Although there are antioxidant supplements on the market, the safest way to get antioxidants is to eat plenty of fruits and vegetables.
It is necessary to consume foods containing antioxidants every day. In this way, it will be much easier to prevent diseases. It is even stated to prolong life. If you eat antioxidant foods every day, you may not live forever, but regular consumption will cause less wear on the body and delay the signs of aging.
