What are Free Radicals and Oxidative Stress?
Free radicals are molecules that contain oxygen and unpaired electrons. This unequal number of electrons makes it easier for free radicals to react with other molecules, which leads to an oxidation process that can be beneficial or harmful to our body.
Antioxidants are molecules that can transfer their own electrons to free radicals (they offer up one of their own electrons), stabilizing them and reducing their reactivity, without making themselves unstable in the process.
Oxidative stress is an imbalance between antioxidants and free radicals in our body.
The oxidation process is necessary for the functioning of our body. Also, it is normal for the body to produce free radicals, as they can be useful for us when they function normally (they are important to the process of oxidizing nutrients from food into energy). As such they play a role in keeping the body healthy by fighting pathogens that cause infections.
When oxidative stress occurs, ie. there are more free radicals than antioxidants, free radicals start damaging cells, proteins, DNA... Such damage results in various diseases such as hypertension, atherosclerosis, diabetes, cardiovascular diseases, cancer... Oxidative stress also accelerates the aging process.
What boosts the formation of free radicals?
Eating too much sugar and fatty foods, smoking, alcohol intake, are some of the sources of free radical formation that we can manage, but there are some that we cannot, such as pesticides, radiation and air pollution.
In order to minimize the effects of oxidative stress, it is necessary to increase the intake of antioxidants, thus reducing the formation of free radicals.
Foods that increase antioxidant levels include berries, cherries, citrus fruits, carrots, broccoli, tomatoes, green leafy vegetables, nuts, fish, cinnamon, turmeric, green tea…
Actions we can take to reduce oxidative stress include regular physical activity, avoiding smoking, overeating and excessive alcohol intake. Also, fruits and vegetables should be well washed because of possible pesticides. A full night's sleep is vital because sleep has a positive effect on the balance between free radicals and antioxidants, as well as on brain function, etc.