In the UK we are now heavily reliant on processed foods and medications. We are also exposed to a variety of chemical and environmental pollutants meaning many of us encounter extremely high rates of oxidative stress (explained below) from a young age, causing the formation of free radicals in the body. This means we need the power of antioxidants more than ever, but how do we get them?
Antioxidants and free radicals are always present inside our bodies. Free radicals are created by oxidation and in excess can accelerate aging and lead to a variety of health problems. Oxidation is unavoidable as we breathe in oxygen. Free radicals in small quantities are helpful in metabolism and normal reactions in the body. However, problems can begin when the production of free radicals increases and becomes out of control and this is referred to as oxidative stress.
Environmental toxins such as second hand smoke, alcohol, pollution, ultraviolet rays from the sun or sun beds and substances found in processed food are all classed as free radicals. Free radicals can attack, damage and even destroy the sensitive cells and tissues inside our body. Free radicals are also able to re-programme our DNA causing a lot of damage. One free radical is capable of initiating tens of thousands of reactions and if not stopped can go on to create very serious destruction in the area it has initiated.
To protect against the damaging effects of free radicals, the body requires sufficient antioxidant protection to keep them under control. Antioxidants essentially ‘mop-up` free radicals before they can cause any damage. Antioxidants are ‘free radical scavengers’, repairing and preventing damage. Free radical damage is thought to contribute to many of the diseases and effects of ageing including cancer, heart disease, and even wrinkles.
Our body can produce some antioxidants naturally, whilst we need to get others from food and drinks. Antioxidants occur naturally in plant-based foods such as vegetables, fruits, tea, coffee, wine, and dark chocolate. Wild blueberries, artichokes, cranberries, pecan nuts and kidney beans contain high levels of antioxidants. Vitamins A, C and E and Selenium are known for their antioxidant properties, helping to protect cells from the damage caused by free radicals.
There is currently no official recommended daily allowance for antioxidants. However, the more fresh unprocessed foods you choose, such as seeds, whole grains and oats and including a wide variety of different coloured fruits and vegetables in your diet, the higher your intake of antioxidants will be. Green and black tea, coffee, red wine, and dark chocolate high in cocoa solids (in moderation!) also contain antioxidants.
Nicola Rose DipCH BSc (Hons) RNutr is a fully Registered Nutritionist and Clinical Hypnotherapist. She worked for a specialist NHS weight management service for many years. If you have any questions on this article please email Nicola at nrose2862@gmail. com