The 411 on Free Radicals and Antioxidants
You’ve probably heard of the terms free radical and antioxidant but perhaps you’re unsure of what they are exactly and how they affect our bodies.
Our bodies are made up of many molecules, which, in turn, are made of atoms. Each atom contains positively charged protons and neutrally charged neutrons in its nucleus. Orbiting the nucleus are negatively charged electrons. These electrons like to stick to each other in pairs. If an electron loses its counterpart and is no longer part of a pair, that atom becomes a free radical and wreaks havoc on surrounding cells as it scavenges around trying to find another electron to pair back up with (aka steal from a neighboring atom). This creates a chain reaction of atoms stealing electrons from other atoms and, as you can imagine, can cause a lot of damage to our cells and tissues.
So how can we prevent free radical damage?
Free radicals are produced naturally as a byproduct of daily metabolic functions, immune system activation and physical activity, but are also caused by unnatural elements like environmental toxins. It is important to minimize free radical damage by:
Avoiding pesticides in our food by buying organic
Choosing non-toxic household and personal hygiene products
Limiting high-intensity exercise and avoiding excessive exercise
Quitting or abstaining from smoking
In addition, we can fight free radicals with antioxidants. Antioxidants are atoms with a spare electron to give to free radicals so that all electrons are once again happily paired. Our bodies make some antioxidants naturally, like glutathione, lipoic acid, and CoQ10, but it is important to consume additional antioxidants through our diets. You can find antioxidants in herbs, fruits, and vegetables, especially those that are rich in color (think dark green, deep blues and purples, etc.). Try adding more antioxidant-rich foods to your diet:
Add mixed berries to a smoothie or snack on blueberries, strawberries, blackberries, or raspberries throughout the day
Flavor foods with high-antioxidant spices and herbs like cloves, cinnamon, oregano and turmeric (all herbs are really great sources of antioxidants!)
Add lightly toasted or raw pecans to your morning oats
Indulge in a square of dark chocolate as an evening treat
Swap out coffee for green tea some mornings - try iced green tea (unsweetened) during the summer months and drink it hot during fall and winter
It’s true free radical damage is the root cause of many diseases and health conditions. But now that you know how to limit your free radical exposure and boost your intake of powerful antioxidants, you can start making healthy changes to help fight disease, boost energy, and live a long, healthy life!