Antioxidants: why is balance important?

Antioxidants have gained media fame as " the compounds of youth ". Not without reason, because their balanced presence inhibits the oxidation process at the cellular level, and thus slows down the aging process of the body and reduces the risk of degenerative diseases such as Alzheimer's or Parkinson's disease. Antioxidants help in the prevention of many lifestyle diseases , including: diabetes, cancer, atherosclerosis and stroke ¹ .

What are antioxidants?

Antioxidants or antioxidants ² are compounds that repair the damage caused by free radicals in the human body. Free radicals, in turn, are reactive oxygen molecules that are a side effect of many physiological processes and which combine very easily with other particles, including: damaging DNA or leading to reduced energy release in cells ³ . The role of antioxidants - keep free radicals under control to protect the body, e.g. against premature aging or the development of cancer.

The group of antioxidants includes many groups of chemical compounds , often originating from plants. These may be vitamins, minerals, carotenoids, flavonoids, polyphenols and others. Importantly, the human body is able to produce antioxidants on its own , called endogenous ⁴ . However, under the influence of age, stress, environmental pollution and an incorrect lifestyle, the amount of antioxidants produced decreases. That is why it is so important to obtain these compounds through food .

In what products can antioxidants be found?

Number one on the list are, of course, fruits and vegetables . They should be the main source of antioxidants in every person's diet. Food is also the safest way to get these compounds. By eating fruit, vegetables and spices, we do not risk an overdose of antioxidants. Excess antioxidants ⁵ may be associated with effects completely opposite to those desired, and taking them in the form of dietary supplements in large quantities may be harmful. Smokers, as well as people suffering from cancer and cardiovascular diseases are most at risk of the side effects of an overdose of antioxidants, increasing the development of these diseases and increasing the risk of death .

Which antioxidants in food are the most powerful?

The ORAC scale (Oxygen Radical Absorbance Capacity) answers this question. ⁶ , which uses a table to compare food products and their antioxidant content per 100g of the product. According to this list, the most antioxidants are found in spices such as:

• cinnamon,
• dried oregano,
• sage and thyme leaves,
• Cayenne pepper,
• unsweetened cocoa,
• ginger.

In turn, in the fruit group, the highest ORAC potential is demonstrated by:

• berries,
• Hungarian plums,
• fresh cranberries,
• dried pears.

Surprisingly, red wine also boasts a high index , showing as much as 17 times higher antioxidant activity than white wine. ⁷ . However, this source of antioxidants also contains alcohol and sulfates , so if you drink wine, it's worth doing so in moderation.

Among the vegetable kingdom, it is worth paying attention to:

• cooked artichoke heart,
• red onion,
• bean seeds,
• broccoli,
• heat treated tomatoes,
• red potatoes,
• beetroots,
• spinach.

Including an appropriate dose of plant-based antioxidants in your diet should not pose any problems if you treat it as another step on the path to a healthy life. It is worth consuming the above-mentioned products every day , and the simplest and tastiest ways to do so are, for example, strongly garlic stewed spinach in olive oil, a cocktail of blueberries, blackberries and oat milk or a salad of cooked beets, topped with a dressing of cayenne, lemon juice, ginger and honey.

Do free radicals need to be combated?

The action of antioxidants is inextricably linked with the presence of the above-mentioned free radicals in the body . In case of their excessive production or insufficient supply of antioxidants in the diet, we are exposed to the so-called oxidative stress , which, combined with an unhealthy lifestyle, excessive mental stress and environmental pollution, creates an explosive mixture leading to serious diseases. On the other hand, free radicals should not be treated as the ultimate evil . Their presence allows the body to, among other things, defend against infections ⁸ . The most important issue in this topic should be the balance between the amount of these free radicals and the level of antioxidants. It is balance that allows the body to function properly. It should also be remembered that excess antioxidants are unhealthy and may lead to, among others: to the slow development of heart disease ^9.10 .

Can you check your body's antioxidant levels?

Without clear indications from a doctor due to serious diseases (e.g. cancer), there is no need to perform special tests for the content of antioxidants in your body. All you need to do is make sure that your diet is varied, rich in products of plant origin , and that nutritional deficiencies are supplemented on an ongoing basis in accordance with the stage of life you are currently at. It is also worth ensuring that you get enough sleep and rest , and learn methods of coping with stress. This will help you ensure sufficient levels of antioxidants in your body.

However, if you are curious and want to check specific numbers, you can perform the so-called oxidative stress test (from blood). The oxidative stress index is determined by two parameters: the concentration of free radicals (FORT method, Free Oxygen Radicals Testing) and the body's ability to neutralize them with antioxidants (FOD method, Free Oxygen Radicals Defense). ¹¹ . The cost of such a test is several hundred zlotys. If the result turns out to be incorrect, you must consult your doctor and dietitian.

Bibliography:

1. Czerwieck L., Contemporary views on the role of plant antioxidants in the prevention of lifestyle diseases, Roczn. PZH 2009, 60, No. 3, 201-2016.
2. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010 Jul;4(8):118-26.
3. As above.
4. P. Piszcz, P.Wantusiak and others, Antioxidants in food products, their role and properties, Postępy Techniki Przetwórstwa Spożyczej 2/2010.
5. Antioxidants: In Depth. National Center for Complementary and Integrative Health (NCCIH) Clearinghouse, nccih.nih.gov, November 2013.
6. ORAC Values: Antioxidant Values ​​of Foods & Beverages, superfoodly.com, accessed September 20, 2022,
7. Red Wine (Table), superfoodly.com, accessed September 20, 2022.
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10. Jeff Hansen, Surplus antioxidants are pathogenic for hearts and skeletal muscle, May 13, 2020.
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