What are antioxidants and why are they so important?
School-level science taught us that the body is made up of cells, which are made up of atoms, which have protons and neutrons at the centre and electrons orbiting these (along circular shells). The protons have a positive charge; the electrons - negative. Neutrons have no charge as the name suggests, they’re neutral.
What this creates is an opportunity for our cells to either be stable, or unstable. You can probably already guess that unstable cells are those the we don’t want. This is where antioxidants come in.
From my research, most articles on antioxidants don’t dive deep enough into the structure and science behind the body’s make-up. My aim here is to give you a clear, fresh explanation on how antioxidants protect your body and the importance of ensuring we have enough of them through understanding our cells first.
When an atom contains the maximum number of electrons it can hold, it’s stable. Specifically, the outermost shell that contains the maximum number of electrons. However, if this outer shell isn’t full, the atom becomes unstable and it’s eager to do anything to become stable. So, the atom has 3 options: to give away electrons so that its outermost shell is empty; to take electrons from other atoms to fill its outermost shell; or to bond with another atom and share its electrons, forming a molecule.
When the third option is taken and atoms bond together to form molecules, it is possible that they split apart. If this happens, an unpaired electron is left and the molecule now becomes highly reactive. This is what is known as a free radical. The molecule is now looking to give away or to take an electron from another molecule. This causes the other molecule to become a free radical itself - a domino effect begins. This can cascade into a health issue by damaging healthy cells and disrupting our inner balance.
Free radicals are a natural result of the body’s daily functions. A well-functioning, healthy body will quickly neutralise free radicals through antioxidant activity and other functions. The problem occurs when there isn’t a balance between free radicals and antioxidants. If free radicals overwhelm the body’s ability to neutralise them, a condition termed oxidative stress occurs.
Enter antioxidants… An antioxidant is a molecule stable enough to donate an electron to a free radical and neutralise it. The domino effect described above can be stopped before damage occurs. Importantly, an antioxidant is a type of molecule, rather than the name of a molecule itself. Some are produced naturally in the body, others are found in the diet.
Antioxidants act in 4 lines of defence:
Preventive - suppress the formation of free radicals
Scavenge active radicals - suppress the chain and/ or break the domino effect
Repair - remove damaged cells
Adapt - DNA repair system, which adapts to monitor the production and reaction of free radicals and to send the right antioxidants to the right site
If free radicals can occur naturally, and if some antioxidants are produced in the body, then why does an imbalance occur? How does a state of oxidative stress come about?
Free radicals are not only caused by the body’s natural functions, but also by outside factors. Sources include pollution, radiation (including UV and x-rays), smoking, some medications, pesticides and alcohol.
Too many free radicals can cause a range of diseases through their impact on cells and DNA - from cancer, to atherosclerosis (hardening of the arteries), inflammatory diseases and neurological diseases. It can also cause premature ageing. Short-term oxidative stress can occur from infection, exercise or injury. Long-term oxidative stress through repeated imbalances and external factors can lead to the above diseases, amongst others.
Ensuring enough anti-oxidants through our diet, therefore, is key to protection from free radicals.
The main antioxidants are vitamins B, C and E. Because vitamins B and C are water-soluble, they can be easily lost (i.e. through urine) and the body needs a constant supply. Vitamin E is fat-soluble and can be stored for longer.
Sources include:
Vitamin B - chickpeas, leafy greens, nutritional yeast, quinoa
Vitamin C - citrus fruit, rose, tomatoes, broccoli
Vitamin E - sunflower seeds, almonds, pumpkins, red peppers
There are studies on a wide number of foods and their antioxidant properties. Fruit in particular, including berries, cherries, citrus and olives, are high in antioxidants. Green tea and matcha are also high in anti-oxidants. Plants such as ginger, cinnamon, fenugreek, garlic and onion have also been proven to be high in anti-oxidant activity.
Melatonin, the hormone we produce whilst we sleep, is a also a powerful anti-oxidant. Ensuring good-quality, undisturbed sleep is key to making the most out of this antioxidants.
To sum up in one sentence - antioxidants prevent free radical-induced tissue damage through their defence system, protecting the body and maintaining our health. We can maximise their activity through a healthy diet, good sleep and limiting our exposure to external sources that create free radicals.
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