Antioxidants: Protect the body from free radicals using dietary supplements

Antioxidants: Protect the body from free radicals using dietary supplements

I. Free radicals: invisible threat

1. Definition and nature of free radicals:

   • Free radicals are unstable molecules, atoms or ions characterized by the presence of an immutable electron on an external electronic shell. This makes them extremely reactive and inclined to react with other molecules, trying to “steal” an electron for stabilization.
   • These molecules can be represented in the form of various chemical compounds, including superoxide (O2 • -), hydroxyl radical (• OH), peroxy radical (ROO •) and hydroperoxide (ROOH).
   • A solitary imminent electron is indicated by a point (•) in the chemical formula of a free radical.
   • Their instability leads to chain reactions that damage the cells and tissues of the body.

2. Sources of free radicals:

   • Internal (endogenous) sources:
     • Normal metabolic processes: Free radicals are formed as an inevitable by -product of normal cellular metabolism, especially in the process of oxidative phosphorylation in mitochondria (respiratory chain).
     • Inflammation: Inflammatory processes caused by infection or injury activate immune cells (for example, neutrophils and macrophages), which release free radicals to destroy pathogens.
     • Immune reactions: During the immune response, especially with phagocytosis, there is a “respiratory explosion,” accompanied by the mass formation of active forms of oxygen (AFC) to destroy foreign agents.
     • Enzymatic reactions: Some enzymes, such as xanthinoxidase and cyclooxygenase, produce free radicals in the process of their work.
   • External (exogenous) sources:
     • Environmental pollution: Atmospheric pollutants, such as exhaust gases of cars, industrial emissions and tobacco smoke, contain a large number of free radicals.
     • Ultraviolet (UV) radiation: UV radiation contained in sunlight can generate free radicals in the skin, damaging DNA and other cellular components.
     • Ionizing radiation: Radiation (for example, x-rays, gamma radiation) can split water molecules in the body, forming hydroxyl radicals, one of the most dangerous free radicals.
     • Inal meals: A diet, rich in processed products, trans fats and sugar, can contribute to the formation of free radicals.
     • Pesticides and herbicides: The impact of pesticides and herbicides used in agriculture can also increase the formation of free radicals in the body.
     • Medicines: Some drugs can increase the products of free radicals as a side effect.
     • Smoking: Tobacco smoke contains a huge amount of free radicals and other harmful substances that significantly increase oxidative stress.
     • Alcohol: Excessive alcohol consumption can lead to the formation of free radicals in the liver and other organs.
     • Heavy metals: The influence of heavy metals, such as lead, mercury and cadmium, can contribute to the formation of free radicals.

3. Mechanisms of damage to cells and tissues:

   • Lipid oxidation (lipid peroxidation – floor): Free radicals attack unsaturated fatty acids in cell membranes, causing their peroxidation. This leads to damage and impaired membranes, a decrease in their fluidity and permeability, as well as to the formation of toxic decay products.
   • DNA oxidation: Free radicals can damage DNA, causing mutations, circuits and other damage, which can lead to the development of cancer and other diseases. They can attack the bases of DNA (adenin, guanine, cytosine, thyamin) and disoxyribose.
   • Oxidation of proteins: Free radicals can oxidize amino acids in proteins, leading to a change in their structure, conformation and function. Oxidized proteins can become inactive, lose their enzymatic properties or form units that violate normal cell function.
   • Mitochondria damage: Mitochondria, which are “energy stations” of cells, are especially vulnerable to damage to free radicals. Damage to mitochondrial DNA and membranes leads to a violation of energy production (ATP) and an increase in the formation of free radicals, creating a vicious circle.
   • Activation of inflammatory processes: Damage to cells with free radicals can cause inflammatory reactions, which, in turn, lead to further formation of free radicals and increased damage.
   • Apoptosis induction (programmable cell death): In case of serious damage to the cells, apoptosis, the mechanism of programmed cell death, which removes damaged cells from the body, can be activated with free radicals. However, excessive apoptosis can lead to damage to tissues and organs.

4. The role of free radicals in the development of diseases:

   • Cardiovascular diseases: The oxidation of low density lipoproteins (LDL) with free radicals is a key factor in the development of atherosclerosis. Oxidized LDLs accumulate in the walls of the arteries, forming atherosclerotic plaques, which can lead to myocardial infarction and stroke.
   • Cancer: DNA damage to free radicals can cause mutations that lead to uncontrolled cell growth and cancer. Free radicals can contribute to the development of various types of cancer, including lung cancer, breast cancer, colon cancer and skin cancer.
   • Neurodegenerative diseases: Oxidative stress plays an important role in the development of neurodegenerative diseases, such as Alzheimer’s disease, Parkinson’s disease and lateral amyotrophic sclerosis (BAS). Free radicals damage neurons, leading to their death and impaired brain functions.
   • Inflammatory diseases: Free radicals are involved in the development of inflammatory diseases, such as arthritis, asthma and inflammatory intestinal diseases (OKK).
   • Aging: The accumulation of damage caused by free radicals over time contributes to the aging process and the development of age -related diseases. Oxidative stress can damage skin cells, causing the formation of wrinkles, age spots and other signs of aging.
   • Diabetes: Oxidative stress can contribute to the development of insulin resistance and damage to the beta cells of the pancreas, which produce insulin, which leads to the development of type 2 diabetes.
   • Eye diseases: Oxidative stress can play a role in the development of cataracts and age -related macular degeneration (VMD), leading causes of blindness.

II. Antioxidants: Cellular Guardians

1. Determination and mechanism of action of antioxidants:

   • Antioxidants are substances that can neutralize free radicals, preventing or slowing down their damaging effects on the cells and tissues of the body.
   • The mechanism of action of antioxidants is that they give their electrons to free radicals, stabilizing them and preventing chain oxidation reactions. At the same time, the antioxidants themselves do not become harmful or unstable, since they have a stable structure after the return of the electron.
   • Some antioxidants can also act by helating (binding) metals that participate in the formation of free radicals, thereby preventing their formation.

2. Classification of antioxidants:

   • Enzymatic antioxidants:
     • Superoxidydadysmutaza (sod): One of the most powerful antioxidant enzymes in the body. SOD catalyzes the transformation of a superoxide radical (O2 • -) into hydrogen peroxide (H2O2) and oxygen (O2).
     • Cataala: Catalizes the decomposition of hydrogen peroxide (H2O2) into water (H2O) and oxygen (O2), preventing its accumulation and the formation of more dangerous free radicals.
     • Glutathioneroxidase (GPO): Uses glutation to neutralize hydrogen peroxide (H2O2) and other peroxide, turning them into water and alcohols.
     • GlututationReductase: Restores oxidized glutathione (GSSG) to a restored form (GSH), which is necessary for the work of glutathioneperoxidase.
   • Non -enzymatic antioxidants:
     • Vitamin C (ascorbic acid): A water -soluble antioxidant that neutralizes free radicals in the aqueous phase of cells and tissues. Vitamin C can also restore the oxidized vitamin E, returning to it antioxidant properties.
     • Vitamin E (Tokoferol): A fat -soluble antioxidant that protects cell membranes from lipid oxidation. There are several forms of vitamin E, the most active is alpha-tocopherol.
     • Carotenoids (beta-carotene, lycopin, lutein, zeaxanthin): Fat -soluble pigments contained in vegetables and fruits. Beta-carotene is the predecessor of vitamin A and has antioxidant properties. Lycopine has high antioxidant activity and protects the cells from damage caused by UV radiation. Luthein and Zeaksantin protect the eyes from age -related macular degeneration.
     • Polyphenols (flavonoids, resveratrol, quercetin, catechins): A wide group of plant compounds with powerful antioxidant properties. Flavonoids are found in vegetables, fruits, tea and wine. Resveratrol is contained in red wine and grapes. Quercetin is contained in apples, onions and berries. Catechins are contained in green tea.
     • Glutathione: Tripeptide consisting of glutamic acid, cysteine ​​and glycine. Glutation is an important antioxidant in cells and is involved in detoxification of harmful substances.
     • Selenium: A trace element that is a component of glutathioneperoxidase. Selenium is necessary for the normal functioning of the antioxidant system of the body.
     • Coenzim Q10 (Uthihinone): The fat -soluble compound that is involved in the production of energy in mitochondria and has antioxidant properties.
     • Alpha-lipoic acid: A powerful antioxidant that can act both in the aquatic and in the fat environment. Alpha-lipoic acid can also restore other antioxidants such as vitamin C and glutathione.
     • Melatonin: The hormone, which is produced by the pineal gland and regulates the cycles of sleep-bombing. Melatonin also has antioxidant properties and protects cells from damage caused by free radicals.

3. The role of antioxidants in the protection of the body:

   • Protection of cell membranes: Antioxidants, such as vitamin E and carotenoids, protect cell membranes from lipid peroxidation, preserving their structure and function.
   • DNA protection: Antioxidants help protect DNA from damage caused by free radicals, reducing the risk of mutation and cancer.
   • Protection of proteins: Antioxidants prevent protein oxidation, preserving their structure and function.
   • Support for the immune system: Antioxidants strengthen the immune system, protecting immune cells from damage and increasing their ability to fight infections.
   • Prevention of cardiovascular diseases: Antioxidants prevent LDL oxidation, reducing the risk of atherosclerosis and cardiovascular diseases.
   • Protection from neurodegenerative diseases: Antioxidants protect neurons from damage caused by free radicals, reducing the risk of developing neurodegenerative diseases.
   • Slow down the aging process: Antioxidants help to slow down the aging process, protecting the cells and tissues from damage caused by free radicals.
   • Improving the health of the skin: Antioxidants protect the skin from damage caused by UV radiation and other environmental factors, maintaining its youth and health.

III. Antioxidants’ dietary supplements: strengthening protection

1. The need to receive dietary supplements with antioxidants:

   • Insufficient consumption of antioxidants with food: A modern diet is often poor fruits, vegetables and other products rich in antioxidants, which can lead to a deficiency of these important substances in the body.
   • Increased need for antioxidants: In conditions of increased oxidative stress caused by environmental pollution, smoking, stress, diseases and other factors, the body’s need for antioxidants increases.
   • Reducing natural protection with age: With age, the natural ability of the body to produce antioxidants decreases, which can lead to increased oxidative stress and the development of age -related diseases.
   • Support for the treatment of diseases: Antioxidants’ dietary supplements can be used as additional therapy in the treatment of various diseases associated with oxidative stress.
   • Prevention of diseases: Regular intake of dietary supplements with antioxidants can help prevent the development of many diseases associated with oxidative stress.

2. The main antioxidants in dietary supplements and their properties:

   • Vitamin C:
     • Properties: A powerful water -soluble antioxidant is involved in the synthesis of collagen, strengthens the immune system, improves iron absorption.
     • Forms in dietary supplements: Ascorbic acid, sodium ascorbate, calcium ascorbate, Ester-C (buffering form of vitamin C).
     • Dosage: The recommended daily dose varies depending on individual needs, usually from 500 mg to 2000 mg.
     • Advantages: Supports immunity, protects against colds, promotes wound healing.
   • Vitamin E:
     • Properties: A fat -soluble antioxidant protects cell membranes from lipid oxidation, and supports the health of the skin and hair.
     • Forms in dietary supplements: Alpha-Tocopherol, mixed tocopherols (alpha, beta, gamma, delta).
     • Dosage: The recommended daily dose varies depending on the shape of vitamin E, usually from 100 IU to 400 IU.
     • Advantages: Protects against cardiovascular diseases, supports skin health, improves vision.
   • Selenium:
     • Properties: The microelement necessary for the work of glutathioneperoxidase protects the cells from damage caused by free radicals, supports the immune system.
     • Forms in dietary supplements: Seleenometionine, sodium selenite, sodium selenate.
     • Dosage: The recommended daily dose is 55 μg, but can be increased to 200 μg under the supervision of a doctor.
     • Advantages: Supports thyroid function, protects against cancer, strengthens immunity.
   • Coenzim q10:
     • Properties: Participates in the production of energy in mitochondria, has antioxidant properties, and supports heart health.
     • Forms in dietary supplements: Kilikhinon, Kilikhinol (the restored form COQ10, is better absorbed).
     • Dosage: The recommended daily dose varies from 30 mg to 200 mg.
     • Advantages: Supports heart health, improves energy metabolism, protects against neurodegenerative diseases.
   • Alpha-lipoic acid:
     • Properties: A powerful antioxidant, which can act both in the aquatic and in the fat environment, restores other antioxidants, improves insulin sensitivity.
     • Forms in dietary supplements: Alpha-lipoic acid (ALA), R-alpha-lipoic acid (R -la, more active form).
     • Dosage: The recommended daily dose varies from 100 mg to 600 mg.
     • Advantages: Supports the health of the nervous system, improves glucose metabolism, protects against diabetic neuropathy.
   • Resveratrol:
     • Properties: Polyphenol contained in red wine and grapes has antioxidant, anti -inflammatory and anti -cancer properties, supports heart health.
     • Forms in dietary supplements: Extract of grape seeds, Japanese highlander extract (Polygonum Cuspidatum).
     • Dosage: The recommended daily dose varies from 100 mg to 500 mg.
     • Advantages: Protects from cardiovascular diseases, improves cognitive functions, has anti-cancer properties.
   • Quercetin:
     • Properties: The flavonoid contained in apples, onions and berries has antioxidant, anti -inflammatory and anti -allergic properties, supports the immune system.
     • Forms in dietary supplements: Quercetin, quercetine dihydrate.
     • Dosage: The recommended daily dose varies from 250 mg to 500 mg.
     • Advantages: Strengthens immunity, has anti -inflammatory properties, protects against allergies.
   • Glutathione:
     • Properties: Tripeptide, consisting of glutamic acid, cysteine ​​and glycine, is an important antioxidant in cells, is involved in detoxification of harmful substances.
     • Forms in dietary supplements: Glutation (restored), n-acetylcysteine ​​(NAC, predecessor of glutathione), s-acetylglutation (improved absorption).
     • Dosage: The recommended daily dose varies from 250 mg to 1000 mg.
     • Advantages: Supports liver function, strengthens immunity, has antioxidant properties.
   • Carotenoids (beta-carotene, lycopin, lutein, zeaxanthin):
     • Properties: The fat -soluble pigments contained in vegetables and fruits have antioxidant properties, protect the eyes from age -related macular degeneration.
     • Forms in dietary supplements: Beta-carotene, lycopin, lutein, zeaxanthin.
     • Dosage: The recommended daily dose varies depending on carotenoid.
     • Advantages: Protect eyes, strengthen immunity, have antioxidant properties.
   • Green tea extract (catechins):
     • Properties: It contains catechins, powerful antioxidants that have anti -inflammatory and anti -cancer properties, support the health of the heart.
     • Forms in dietary supplements: Green tea extract, epallocatechin Gallat (EGCG).
     • Dosage: The recommended daily dose varies from 250 mg to 500 mg.
     • Advantages: Supports heart health, has anti -cancer properties, improves metabolism.

3. Rules for choosing and receiving dietary supplements with antioxidants:

   • Consultation with a doctor: Before taking dietary supplements with antioxidants, you need to consult a doctor, especially if you have any diseases or you take medications.
   • The choice of quality products: Choose a dietary supplement from well -known and reliable manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates (for example, GMP).
   • Study of the composition: Carefully study the composition of dietary supplements, pay attention to the content of active ingredients and the presence of additional components (for example, dyes, preservatives).
   • Dosage compliance: Strictly follow the recommended dosage indicated on the package of dietary supplements. Do not exceed the dose, as this can lead to side effects.
   • Accounting for individual needs: Choose a dietary supplement that meets your individual needs and goals. For example, to maintain heart health, dietary supplements with Q10 coenzym and resveratrol are suitable, and to strengthen immunity – dietary supplement with vitamin C, selenium and quercetin.
   • Food combination: Some antioxidants are better absorbed when eating, especially with fat -containing foods (for example, vitamin E, carotenoids).
   • Duration of admission: The duration of dietary supplements with antioxidants can vary depending on individual needs and goals. It is usually recommended to take dietary supplements with courses for 1-3 months with breaks.
   • Side effects and contraindications: Consider possible side effects and contraindications to the antioxidants’ dietary supplement. For example, vitamin C in high doses can cause stomach disorder, and vitamin E can affect blood coagulation.
   • Interaction with drugs: Consider the possible interaction of dietary supplements with antioxidants with drugs taken. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood).
   • Storage: Keep the dietary supplement in accordance with the instructions on the packaging, in a cool, dry and a place protected from light.

4. Synergetic effect of antioxidants:

   • Interaction of antioxidants: Various antioxidants can interact with each other, enhancing their antioxidant properties. For example, vitamin C can restore oxidized vitamin E, and alpha-lipoic acid can restore both vitamin C and glutathione.
   • Complex dietary supplement: Complex dietary supplements containing several antioxidants can be more effective than individual antioxidants, due to the synergistic effect.
   • Examples of synergy:
     • Vitamin C and vitamin E: Vitamin C restores oxidized vitamin E, extending its antioxidant effect.
     • Selenium and vitamin E: Selenium is a component of glutathioneperoxidase, which works in synergy with vitamin E to protect cell membranes from lipid peroxidation.
     • Alpha-lipoic acid and coenzyme Q10: alpha-lipoic acid restores Q10 coenzyme, improving its antioxidant properties and function in mitochondria.
     • Quercetin and vitamin C: Quercetin enhances vitamin C, protecting it from oxidation and prolonging its antioxidant effect.
   • The choice of complex dietary supplements: When choosing complex dietary supplements, pay attention to the composition and dosage of each antioxidant to make sure that they are in the optimal ratio and dosage to achieve a synergistic effect.

IV. Natural sources of antioxidants: a diet for protection

1. Products rich in antioxidants:

   • Fruits:
     • Berries (blueberries, raspberries, strawberries, blackberries): Anthocyans who have powerful antioxidant properties are rich.
     • Citrus fruits (oranges, lemons, grapefruits): We are rich in vitamin C and flavonoids.
     • Apples: Rich in querecetin and other flavonoids.
     • Grape: Contains resveratrol and other polyphenols.
     • Pomegranate: Contains a punikalagin, a powerful antioxidant.
     • Kiwi: Rich in vitamin C and vitamin E.
   • Vegetables:
     • Dark green leafy vegetables (spinach, feces, broccoli): Rich in carotenoids, vitamin C and other antioxidants.
     • Red and orange vegetables (carrots, sweet pepper, pumpkin): Beta-carotene and other carotenoids.
     • Tomatoes: Rich in lycopine.
     • Onions and garlic: Cover quercetin and other sulfur -containing compounds with antioxidant properties.
     • Beet: Contains betaine that has antioxidant properties.
   • Nuts and seeds:
     • Walnuts: Rich in vitamin E and polyphenols.
     • Almond: Rich in vitamin E.
     • Seeds of Land and Chia: Rich in the Lignans who have antioxidant properties.
   • Cereals and legumes:
     • Oatmeal: Contains aenantmides that have antioxidant properties.
     • Beans and lentils: We are rich in flavonoids and other antioxidants.
   • Tea and coffee:
     • Green tea: Rich catechinams.
     • Coffee: Contains chlorogenic acid and other antioxidants.
   • Spices and herbs:
     • Turmeric: Contains curcumin, a powerful antioxidant and an anti -inflammatory agent.
     • Ginger: Contains a gingerol that has antioxidant properties.
     • Oregano, rosemary, thyme: Rich in polyphenols.
   • Dark chocolate:
     • Dark chocolate (with high cocoa content): Rich in flavonoids.

2. The principles of antioxidant diet:

   • Variety: Include a variety of fruits, vegetables, nuts, seeds, cereals and legumes in your diet to get a wide range of antioxidants.
   • Color: Eat products of different colors, since different colors correspond to different types of antioxidants.
   • Freshness: Use fresh fruits and vegetables, since the content of antioxidants decreases over time.
   • Minimum processing: Avoid processing and prolonged heat treatment of products, as this can destroy antioxidants.
   • Regularity: Eat products rich in antioxidants daily to maintain a high level of antioxidant protection in the body.
   • A combination of healthy fats: Some antioxidants, such as carotenoids and vitamin E, are better absorbed when taking healthy fats (for example, olive oil, avocados, nuts).
   • Restriction of processed products: Limit the consumption of processed products, trans fats and sugar, as they can contribute to the formation of free radicals.
   • Modelity in alcohol consumption: Moderate use of red wine (one glass per day) can be useful due to the content of resveratrol, but excessive drinking of alcohol can have a harmful effect on the body.
   • Refusal of smoking: Smoking significantly increases the formation of free radicals in the body, so rejection of smoking is an important step to protect against oxidative stress.

3. Examples of antioxidant recipes:

   • Berry smoothie: Mix blueberries, raspberries, strawberries, banana, spinach and almond milk.
   • Kale salad with grenade and walnuts: Mix kale, grenade, walnuts, avocados and olive oil.
   • Oatmeal with berries and seeds of chia: Add berries, chia seeds, honey and nuts to oatmeal.
   • Pumpkin soup with ginger and turmeric: Mix pumpkin, ginger, turmeric, coconut milk and vegetable broth.
   • Frying sweet pepper with onions and garlic: Fry sweet pepper, onions, garlic and add olive oil and spices.

V. Laboratory assessment of oxidative stress and antioxidant protection

1. Indications for analyzes:

   • Chronic diseases: In the presence of chronic diseases such as cardiovascular diseases, cancer, neurodegenerative diseases, diabetes, inflammatory diseases.
   • Adverse environmental factors: When exposed to adverse environmental factors, such as air pollution, radiation, toxic substances.
   • Smoking and drinking alcohol: With smoking and drinking alcohol.
   • ** stress