Antioxidants: Protection of the body from free radicals using dietary supplements

Antioxidants: molecular warriors against oxidative stress

1. Oxidative stress: Invisible enemy

Oxidative stress occurs in case of violation of the balance between the formation of free radicals and the body’s ability to neutralize them with antioxidants. Free radicals are unstable molecules containing an immutable electron, which makes them extremely reactive. They seek to capture the electron in other molecules, such as DNA, proteins and lipids, damaging them and causing a chain reaction of damage.

1.1 Sources of free radicals:

Free radicals are formed as a by -product of normal metabolic processes, such as breathing and energy production. However, their formation is significantly enhanced by external factors, including:

• Environmental pollution: Exhaust gas gases, industrial emissions, tobacco smoke, pesticides and other pollutants contain many free radicals or contribute to their formation in the body.
• Radiation: Ultraviolet radiation of the sun and ionizing radiation can damage DNA and stimulate the formation of free radicals.
• Inal meals: A diet rich in processed products, transfiners, sugar and poor antioxidants contributes to oxidative stress.
• Chronic diseases: Inflammatory diseases, such as arthritis, diabetes and cardiovascular diseases, are associated with an increased level of free radicals.
• Intensive physical activity: Excessive physical exercises can temporarily increase the production of free radicals.
• Stress: Chronic stress can disrupt the balance of hormones and the immune system, contributing to oxidative stress.
• Some drugs: Some medicines may have side effects associated with the formation of free radicals.
• Inflammatory processes: Active inflammation produces a huge amount of free radicals in an attempt to destroy pathogens and damaged tissues.

1.2 consequences of oxidative stress:

Chronic oxidative stress plays a key role in the development of many diseases and aging processes, including:

• Cardiovascular diseases: Oxidation of low density lipoproteins (LDL) contributes to the formation of atherosclerotic plaques, increasing the risk of heart attack and stroke.
• Neurodegenerative diseases: Oxidative stress damages neurons and plays a role in the development of Alzheimer’s disease, Parkinson’s disease and other neurodegenerative diseases.
• Cancer: Free radicals can damage DNA and promote mutations, increasing the risk of various types of cancer.
• Diabetes: Oxidative stress damages pancreatic cells that produce insulin, and increases insulin resistance.
• Inflammatory diseases: Oxidative stress enhances inflammatory processes, creating a vicious circle of damage.
• Eye diseases: Oxidative stress can lead to cataracts, degeneration of the yellow spot and other eyes of the eyes.
• Aging: Oxidative stress accumulates with age and promotes the aging of cells and tissues, leading to a decrease in the functionality of organs and systems.
• Autoimmune diseases: Oxidative stress can participate in the development of autoimmune diseases such as rheumatoid arthritis and systemic lupus erythematosus.
• Infertility: Oxidative stress can damage spermatozoa and eggs, reducing fertility.

2. Antioxidants: Cell defenders

Antioxidants are molecules that can neutralize free radicals, giving them electrons, without becoming free radicals themselves. They interrupt the chain reaction of damage, protecting the cells and tissues from oxidative stress.

2.1 Classification of antioxidants:

Antioxidants can be classified according to various criteria, including their origin, mechanism of action and solubility.

• By origin:

  • Endogenous antioxidants: They are produced by the body itself. Examples: Superoxiddismutase (SOD), Catalase, Glutathioneperoxidase.
  • Exogenous antioxidants: They enter the body from the outside, mainly with food. Examples: vitamin C, vitamin E, beta-carotene, selenium, polyphenols.

• By the mechanism of action:

  • Direct antioxidants: Free radicals are directly neutralized, giving them electrons. Examples: vitamin C, vitamin E.
  • Indirect antioxidants: Promote the production of endogenous antioxidants or restore oxidized antioxidants. Examples: Selenium, which is necessary for the work of glutathioneperoxidase.

• In solubility:

  • Water -soluble antioxidants: They act in the aquatic environment of cells and body fluids. Examples: vitamin C, glutathione.
  • Fat -soluble antioxidants: They act in lipid membranes of cells and adipose tissues. Examples: Vitamin E, beta-carotene.

2.2 The main antioxidants and their sources:

• Vitamin C (ascorbic acid): A powerful water -soluble antioxidant protecting from free radicals in the water environment of the body. It also plays an important role in the synthesis of collagen and strengthening the immune system.

  • Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), vegetables (bell pepper, broccoli, spinach).

• Vitamin E (Tokoferol): A fat -soluble antioxidant that protects lipid membranes of cells from oxidation. It also plays a role in immune function and skin health.

  • Sources: Vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, green leafy vegetables.

• Beta-carotene: The fat -soluble carotenoid, which is the predecessor of vitamin A. He has antioxidant properties and protects against free radicals, especially in adipose tissues.

  • Sources: Carrots, pumpkin, sweet potatoes, mangoes, apricots, spinach, broccoli.

• Selenium: A microelement necessary for the work of glutathioneperoxidase, an important endogenous antioxidant. It protects cells from oxidative damage and supports the immune function.

  • Sources: Brazilian nuts, seafood (tuna, shrimp, salmon), meat (beef, bird), eggs, whole grain products.

• Glutathione: A powerful water -soluble antioxidant synthesized in the body. It plays a key role in detoxification, immune function and cell protection from oxidative damage.

  • Sources: Glutation is contained in avocado, asparagus, spinach, but its bioavailability from food is limited. The body synthesizes glutathione from amino acids: cysteine, glycine and glutamic acid.

• Coenzim Q10 (Uthihinone): The fat -soluble substance necessary for the production of energy in cells. It is also a powerful antioxidant that protects against free radicals in mitochondria.

  • Sources: Meat (beef, pork), poultry, fish (salmon, tuna), nuts, vegetable oils.

• Polyphenols: A large group of plant compounds with powerful antioxidant properties. They protect cells from oxidative damage and have anti -inflammatory and anti -cancer properties.

  • Flavonoids: Contained in berries, fruits, vegetables, tea, red wine and chocolate. Examples: quercetin, routine, catechins.
  • Resveratrol: Contained in red wine, grapes, peanuts and berries.
  • Anthocials: Contained in berries, red wine and vegetables.
  • Curcumin: Contained in turmeric.

3. Biologically active additives (dietary supplements) with antioxidants

A dietary supplement with antioxidants are concentrated sources of antioxidants in the form of tablets, capsules, powders or liquids. They are designed to supplement the diet and increase the level of antioxidants in the body.

3.1 Indications for the use of dietary supplements with antioxidants:

• Prevention of diseases associated with oxidative stress: Cardiovascular diseases, neurodegenerative diseases, cancer, diabetes.
• Support for the immune system: Strengthening immunity and reducing the risk of infections.
• Slow down aging processes: Cell protection from damage and maintaining the functionality of organs and systems.
• Improving the condition of the skin, hair and nails: Protection against free radicals and stimulation of collagen production.
• Reduce the risk of eye diseases: Protection of the retina and lens from oxidative damage.
• Recovery after intense physical exertion: Decrease in muscle fatigue and inflammation.
• Support for chronic diseases: Reducing inflammation and improving the general condition.
• Accommodation in environmentally unfavorable areas: Protection against the negative effects of environmental pollution.
• Work associated with an increased level of stress: Support for the nervous system and reducing the level of oxidative stress.

3.2 forms of dietary supplements with antioxidants:

• Monopasses: Contain one antioxidant in a high dosage. Examples: vitamin C, vitamin E, selenium.
• Complex drugs: Contain a combination of several antioxidants that synergically enhance the effect of each other. Examples: vitamin C, vitamin E, beta-carotene, selenium, coenzyme Q10, polyphenols.
• Plant extracts: Contain concentrated extracts of plants rich in antioxidants. Examples: green tea extract, grape seed extract, turmeric extract, blueberry extract.
• Superfoods: Powers or capsules containing dried berries, fruits, vegetables or algae, known for their high content of antioxidants. Examples: Spirulin, Chlorella, Asai, Coji.

3.3 Choice of dietary supplements with antioxidants: Key criteria:

• Composition: Study the composition of the product and make sure that it contains antioxidants that you need. Pay attention to the dosage and form of antioxidants.
• Quality: Choose a dietary supplement from well -known and trusted manufacturers that guarantee the quality and purity of products. Pay attention to the availability of quality certificates (for example, GMP).
• Bioavailability: Make sure that antioxidants in the dietary supplement are in a form that is well absorbed by the body.
• Individual needs: Consider your individual needs and health status when choosing dietary supplements. Consult a doctor or nutritionist to determine which antioxidants you need and in what dosage.
• Reviews: Read the reviews of other consumers about dietary supplements to learn about their effectiveness and side effects.
• Price: Compare prices for different dietary supplements and select the best option, taking into account the quality and composition of the product.

3.4 Dosage and method of using dietary supplements with antioxidants:

The dosage and method of using dietary supplements with antioxidants depend on a specific product and individual needs. It is important to follow the instructions on the packaging and the recommendations of a doctor or nutritionist.

• Vitamin C: The recommended daily dose is 75-90 mg. In some cases, higher doses can be recommended, but you should not exceed 2000 mg per day.
• Vitamin E: The recommended daily dose is 15 mg.
• Beta-carotene: The recommended daily dose is 3-6 mg.
• Selenium: The recommended daily dose is 55 μg.
• Coenzim q10: The recommended daily dose is 30-200 mg.
• Polyphenols: The dosage depends on specific polyphenol and source.

3.5 side effects and contraindications:

Dad with antioxidants, as a rule, are safe subject to the recommended dosages. However, in some cases, side effects can occur, such as:

• Vitamin C: Diarya, nausea, abdominal pain.
• Vitamin E: Headache, nausea, fatigue.
• Beta-carotene: Yellowing of the skin (carotinemia).
• Selenium: Nausea, vomiting, diarrhea, hair loss.
• Coenzim q10: Nausea, abdominal pain, insomnia.

Contraindications to the use of dietary supplements with antioxidants:

• Individual intolerance to components.
• Pregnancy and breastfeeding (you need a doctor’s consultation).
• Kidney diseases (a doctor’s consultation is necessary).
• Reception of anticoagulants (a doctor’s consultation is necessary).

4. Antioxidants in nutrition: natural protection

Obtaining antioxidants from food is the safest and most effective way to protect the body from oxidative stress. A variety of diet, rich in fruits, vegetables, berries, nuts and seeds, provides a wide range of antioxidants necessary to maintain health.

4.1 products rich in antioxidants:

• Berries: Blueberries, raspberries, strawberries, cranberries, blackberries, Asai, Coji.
• Fruits: Orange, lemons, grapefruits, apples, pears, grapes, kiwi, avocados, grenades.
• Vegetables: Broccoli, spinach, cabbage, carrots, tomatoes, Bulgarian pepper, beets, garlic, onions.
• Nuts and seeds: Almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, flax seeds, chia.
• Green tea: Rich in catechins, powerful antioxidants.
• Red wine: Contains resveratrol, useful for the cardiovascular system.
• Dark chocolate: Contains flavonoids with antioxidant properties.
• Spices: Turmeric, ginger, cinnamon, cloves.
• Legumes: Beans, lentils, chickpeas.

4.2 Principles of antioxidant diet:

• Variety: Include a variety of fruits, vegetables, berries and other products rich in antioxidants in your diet.
• Color: Eat products of different colors, since different colors correspond to different types of antioxidants.
• Seasonality: Give preference to seasonal products, as they contain more antioxidants.
• Minimum processing: Use raw foods or steam them or in the oven to preserve antioxidants.
• Limitation: Limit the consumption of processed products, trans fats, sugar and alcohol, as they contribute to oxidative stress.

5. Additional strategies for protecting from oxidative stress:

In addition to taking antioxidants, there are other strategies that help reduce the level of oxidative stress and protect the body from damage.

• Regular physical exercises: Moderate physical activity stimulates the production of endogenous antioxidants and improve the general state of health. However, avoid excessive physical exertion, which can temporarily increase the production of free radicals.
• Healthy sleep: A sufficient sleep (7-8 hours a day) is necessary to restore the body and maintain the balance of antioxidants.
• Reducing stress levels: Practice relaxation techniques such as yoga, meditation or breathing exercises to reduce stress levels and reduce the production of free radicals.
• Refusal of smoking: Tobacco smoke contains many free radicals and contributes to oxidative stress.
• Alcohol consumption restriction: Excessive alcohol consumption can damage the liver and increase the level of oxidative stress.
• Environmental pollution protection: Avoid the effects of environmental pollution, if possible, wear a mask in contaminated areas and install air purifiers in the house.
• Regular medical examinations: Regular medical examinations help identify diseases at an early stage and prevent the development of complications associated with oxidative stress.
• Maintaining a healthy weight: Obesity is associated with an increased level of oxidative stress and inflammation.

6. Antioxidants and beauty: youth from the inside

Oxidative stress plays an important role in the processes of aging of the skin, hair and nails. Free radicals damage collagen and elastin, leading to wrinkles, loss of skin elasticity, dryness and dullness of hair, as well as fragility of nails.

• Leather: Antioxidants protect the skin from damage caused by ultraviolet radiation and environmental pollution. They also stimulate the production of collagen and elastin, making the skin more elastic and elastic. Vitamin C, vitamin E, beta-carotene, Q10 coenzyme and polyphenols are especially useful for skin health.
• Hair: Antioxidants protect the hair from damage caused by free radicals, and improve their growth and shine. Vitamin E, selenium and zinc are especially important for hair health.
• Nails: Antioxidants strengthen the nails and prevent their brittleness. Vitamin E, selenium and biotin are especially useful for the health of nails.

The local use of antioxidants as part of cosmetics can also be effective for protecting the skin from oxidative stress. Creams, serums and masks containing vitamin C, vitamin E, resveratrol, green tea extract and other antioxidants can help improve the skin condition and slow down the aging process.

7. Future studies in the field of antioxidants

Studies in the field of antioxidants continue and are aimed at studying their role in the prevention and treatment of various diseases, as well as the development of new and more effective antioxidant drugs.

• Personalized antioxidant therapy: Development of individual strategies for taking antioxidants that take into account genetic characteristics, lifestyle and health status of each person.
• New sources of antioxidants: Search for new and more effective sources of antioxidants in nature.
• The mechanisms of the action of antioxidants: A deeper study of the mechanisms of action of antioxidants at the molecular level.
• The effect of antioxidants on microbias: The study of the effect of antioxidants on the intestinal microbia and its connection with general health.
• Development of new methods for evaluating oxidative stress: Development of more accurate and affordable methods for assessing the level of oxidative stress in the body.

8. Interaction of antioxidants with drugs

It is important to consider that antioxidants can interact with some drugs by changing their effectiveness or causing side effects. Therefore, before taking dietary supplements with antioxidants, especially if you take any drugs, you need to consult a doctor.

• Anticoagulants: Vitamin E can enhance the effect of anticoagulants, increasing the risk of bleeding.
• Chemotherapy: Some antioxidants can reduce the effectiveness of chemotherapy.
• Radiation therapy: Some antioxidants can protect cancer cells from radiation therapy.
• Statin: Coenzyme Q10 can reduce the side effects of statins, such as muscle pain.

9. The role of antioxidants in sports

Intensive physical activity can increase the production of free radicals, which leads to muscle fatigue, inflammation and damage to tissues. Antioxidants can help reduce these negative effects and improve sports results.

• Recovery after training: Antioxidants help reduce muscle fatigue and inflammation after training, accelerating recovery.
• Improvement of endurance: Antioxidants can improve endurance, protecting cells from oxidative damage and increasing the efficiency of energy use.
• Injury protection: Antioxidants can reduce the risk of injuries, strengthening tissues and protecting them from damage.

Athletes are recommended to use foods rich in antioxidants such as berries, fruits, vegetables and nuts. In some cases, it may be useful to take dietary supplements with antioxidants, but it is necessary to consult a doctor or a sports nutritionist in order to determine the optimal dosage and composition.

10. Antioxidants and fertility

Oxidative stress can negatively affect the fertility of both men and women. Free radicals can damage spermatozoa and eggs, reducing their quality and the ability to fertilize.

• Male Fermatism: Antioxidants protect sperm from damage, improve their mobility and morphology, increasing the chances of conception. Vitamin C, vitamin E, selenium, zinc and coenzyme Q10 are especially important for male fertility.
• Female fertility: Antioxidants protect eggs from damage, improve their quality and increase the chances of successful implantation. Vitamin C, vitamin E, folic acid and polyphenols are especially important for female fertility.

It is recommended to consume foods rich in antioxidants and consider the possibility of taking dietary supplements with antioxidants after consulting a doctor.

11. Antioxidants and detoxification

Antioxidants play an important role in detoxification processes, helping the body to remove toxins and harmful substances. Glutation, in particular, is a key antioxidant in the process of detoxification, protecting the cells from damage caused by toxins, and helping the liver neutralize them.

• Liver: Antioxidants protect the liver from damage caused by alcohol, drugs and other toxins, and improve its function.
• Kidneys: Antioxidants protect the kidneys from damage caused by toxins and free radicals, and improve their function.
• Intestine: Antioxidants maintain intestinal health, protecting it from inflammation and damage caused by toxins.

The use of products rich in antioxidants, such as fruits, vegetables, berries and herbs, as well as maintaining a healthy lifestyle, help maintain detoxification processes in the body and protect it from the harmful effects of toxins.

12. Antioxidants and mental health

Oxidative stress can play a role in the development of mental disorders, such as depression, anxiety and schizophrenia. Free radicals can damage neurons and disrupt the function of the brain, leading to changes in the mood, cognitive functions and behavior.

• Depression: Antioxidants can improve mood and reduce depression symptoms, protecting neurons from damage and improving the function of the brain.
• Anxiety: Antioxidants can reduce anxiety level, reducing the level of oxidative stress and improving the function of the nervous system.
• Schizophrenia: Antioxidants can improve cognitive functions and reduce schizophrenia symptoms, protecting neurons from damage and improving the function of the brain.

The use of products rich in antioxidants, such as fruits, vegetables, berries and nuts, as well as maintaining a healthy lifestyle, can help improve mental health and reduce the risk of mental disorders. In some cases, it may be useful to take dietary supplements with antioxidants, but it is necessary to consult a doctor.