Medical research has shown that the oxidation caused by various oxygen free radicals is one of the important reasons for the damage and disease of various tissues and organs in the body. Studies have found that the occurrence and development of nearly 100 diseases such as arteriosclerosis, heart disease, tumor, kidney disease, liver disease, diabetes, cataract and even aging are related to oxidation.
Recognize Free Radicals
You've probably heard the term "free radicals," which are by-products of respiration and metabolism. They can snatch electrons from proteins and fat molecules, cause them to undergo oxidation reactions, destroy their structures, and even attack DNA in cells.
It is impossible to completely avoid the damage of free radicals, they come from inside the body (endogenous, as a result of the normal processes of respiration) and outside (exogenous, as a result of environmental factors such as pollution, sunlight, strenuous exercise, smoking and drinking).
Sadly, no antioxidant system is perfect. As we age, cells and DNA are damaged by the accumulation of oxidation. But a healthy diet and lifestyle can help us minimize the health effects of these injuries.
Free Radical Scavenging
It is normal for some free radicals to exist in the human body because the human body has its own defense capabilities. This is mainly due to the endogenous free radical scavenging system. However, when the free radicals in the human body exceed a certain amount and go out of control, they will attack the cell membrane, react with serum anti-protease, and even steal electrons from genes, thereby causing damage to our body.
Antioxidants are a class of molecules that can donate or absorb electrons, which neutralize free radicals, thereby scavenging free radicals to protect our health.
Antioxidants Good for Health
Some antioxidants, such as superoxide dismutase (SOD), can be made by the body to help protect the body itself. Several nutrients contribute to the production of these antioxidants, such as vitamins, lipids, etc. [1]
Other antioxidants that the body cannot make must be obtained through the diet, such as beta-carotene and selenium. In addition, there are many plant-derived nutrients that act as powerful antioxidants for the body, such as the phytonutrients listed below.
- Allyl sulfide
- Carotenoids (e.g., lycopene, lutein, zeaxanthin)
- Curcumin
- Flavonoids (e.g., anthocyanins, resveratrol, quercetin, catechins)
- Glutathione
- Indole
- Isoflavones
- Isothiocyanates (e.g., sulforaphane)
- Lignans
- Monoterpenes
- Phytic acid
- Phenols, polyphenols, phenolic compounds (e.g., ellagic acid, ferulic acid, tannins)
- Saponins
Related Research Information
Osteoporosis is a major health problem for postmenopausal women. A recent study suggests that tocotrienol (TT) supplementation helps reduce bone loss in postmenopausal women with osteopenia by inhibiting inflammation and oxidative stress. Furthermore, the addition of tocotrienols restructured biofilms and altered phospholipid metabolism to support anti-inflammatory and antioxidant properties.[2]
Polyphenols are the most abundant antioxidants in the diet. Current evidence strongly supports the contribution of polyphenols to the prevention of cardiovascular disease, cancer and osteoporosis, and suggests a role in the prevention of neurodegenerative diseases and diabetes.[3]
References
- Yun-Zhong Fang. (2002). "Free Radicals, Antioxidants, and Nutrition." Nutrition 18, 872–879.
- Chwan-Li Shen. (2021). "Tocotrienol Supplementation Led to Higher Serum Levels of Lysophospholipids but Lower Acylcarnitines in Postmenopausal Women: A Randomized Double-Blinded Placebo-Controlled Clinical Trial." Frontiers in Nutrition 8, 766711.
- Augustin Scalbert. (2005). "Polyphenols: antioxidants and beyond." The American Journal of Clinical Nutrition 81(1), 215S–217S.
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