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We have all heard about antioxidants at least once in our lives, however, few people understand what they are. Let's try to figure it out together.

Functions of antioxidants

Throughout the life cycle, the body receives a lot of substances necessary for its functioning. We constantly undergo many different processes, in most of which oxygen takes an active part.

Such processes called oxidation and the energy released as a result allows us to maintain a certain body temperature, is responsible for fermentation, and helps in the production of hormones. The combination of such processes is called cellular respiration, or biological combustion.

However, without the radicals all this would have been impossible. Provided they are available in the required quantities, they can neutralize toxins, Some types of radiation coming from outside are also the main fighters against the consequences of stressful situations.

In case of their excess, they are transformed into free radicals, which are unstable and capable of creating various reactions leading to significant changes in the body. An excess of free radicals certainly leads to negative phenomena.

It is these processes that cause accelerated aging and the occurrence of serious diseases - stroke, atherosclerosis, Alzheimer's disease, oncological diseases. And with age, the influence of free radicals on our cells increases significantly.

Antioxidants, otherwise called antioxidants, are necessary to neutralize oxidation processes. If they are deficient, the body will not be able to prevent mutation processes. Antioxidants easily deal with small amounts of free radicals. If there is a lack of antioxidants, the required amount can be replenished through foods containing them in large quantities.

So, antioxidants - These are substances that neutralize free radicals. They are divided into several groups:

• preventing hypoxia, that is, allowing to ensure the availability of the required amount of oxygen;
• preventing the body from reacting to insufficient oxygen.

However, you should know that our body is initially protected from decrepitude and pathologies; all antioxidant protection is divided into:

• enzymes, transforming free radicals into compounds that are not so dangerous;
• vitamins, inhibiting the creation of various reactions and participating in the formation of radicals. This is a series of vitamins - A, C, E, as well as microelements (selenium, zinc, iron and others), amino acids.

You should know that you should not abuse the properties of antioxidants, since excessive consumption of them can do a disservice to your body. Therefore, medications containing vitamin complexes cannot be used in unlimited quantities; any overdose causes damage to the body.

Moreover, if you eat foods that contain antioxidants, the risk of oversaturation with them is minimal, since all excess will leave the body on its own, unlike medications.

What foods contain antioxidants?

You can easily identify vegetables and fruits that are rich in antioxidants by their bright colors.

Vitamin A found in required quantities in greens, berries, persimmons, carrots, apricots, peppers, cabbage and fish oil. In general, vitamin A is present in all fruits with a bright yellow-orange skin color. Vitamin C predominates in citrus fruits, black currants, other berries, red and green peppers. Vitamin E found in large dosages in vegetable oils and nuts.

Antioxidants can be obtained in large doses by consuming traditional drinks- green tea, cocoa and coffee. Of course, a variety of juices are also sources of these substances, but it is worth remembering that these are freshly squeezed juices, and not industrially obtained from concentrates. Dried fruits, various herbs and even some spices can be a significant source of antioxidants.

To a large extent, the need for antioxidants can be satisfied by consuming small quantities of natural wines and cognac.

The importance of consuming antioxidants cannot be underestimated, because they not only put a barrier to a wide range of diseases, help maintain immunity and the smooth functioning of all body systems, but also allow you to maintain youth and beauty for a long time.

So, if you want to be able to work for a long time, keep a great appearance and be active - eat right, be sure to include vegetables and fruits in your diet, because these are natural sources of antioxidants.

Antioxidants are unique substances necessary for the human body. They have the ability to resist oxidant molecules, neutralizing their negative effects. Contains substances in special preparations or food products.

What are antioxidants for?

Beneficial substances - antioxidants - contribute to the accelerated restoration of cells destroyed as a result of the negative effects of free radicals. Few people know why antioxidants are needed, but they only have a positive effect on the human body:

• This is a unique natural and completely natural antioxidant that helps restore tissues and cells damaged by free radicals.
• The process of photoaging slows down, cells are reliably protected from damage by ultraviolet rays.
• The main positive property is that the inflammatory reaction that appears during prolonged exposure to the sun is minimized.
• The activity of aging processes decreases.
• The free radical is neutralized and the oxidation of polyunsaturated fatty acids in cell membranes is stopped.
• Another useful property is that the risk of developing cancer is minimized.

Impact of free radicals on the body

Free radicals are molecules that have the ability to gain another electron. The molecule has one unpaired electron, so it easily enters into chemical reactions that fill existing voids. As a result of attachment, the molecule becomes completely safe. Chemical reactions provoked by free radicals have a certain effect on the human body.

If the amount of these molecules is within normal limits, the immune system can control them. A substance such as an antioxidant will help prevent oxidation in the body. Free radicals control the following functions:

• activation of certain enzymes;
• the process of destruction of bacteria and viruses;
• hormone production;
• energy production.

As the number of free radicals increases, these molecules become more actively produced, which causes serious harm to the body. A change in the structure of proteins begins, a method for encoding genetic information and transmitting it from cell to cell. The human immune system perceives pathologically altered proteins as foreign material and begins to destroy them. With heavy stress, immunity drops, and serious illness (kidney, heart failure) or oncology can develop.

What are antioxidants

Molecules that have a negatively charged electron are antioxidant substances. They have great benefits, because they help prevent the development of cancer and cardiovascular diseases, help remove toxins from the body, and speed up the healing process. Oxidants and antioxidants must be present in the human body, because they ensure its functioning.

Almost every product includes a unique antioxidant. Doctors advise eating fresh fruits and vegetables. Any natural antioxidant neutralizes the harmful effects of the environment (smoky streets, ultraviolet radiation, frequent stress) and bad habits (smoking, alcohol abuse) on the body. They are used to slow down the aging process of the body.

Antioxidant activity

Medicine has not fully studied the effect these substances have on the human body. Experimental data remain contradictory. Some studies show that antioxidant drugs have no effect on the development of lung cancer in smokers, but vitamin C in combination with A helps prevent precancerous polyps in the stomach.

The activity of the substances helps prevent the onset of colon and prostate cancer. A person can maintain the required level of antioxidants and improve their own health through food. The second option is to use a special vitamin complex. It is imperative to seek help from a doctor who will prescribe medications that will contain the required amount of the beneficial substance.

The benefits and harms of antioxidants

Any strong antioxidant is beneficial for the body. However, not all substances have a positive effect. It is important to know the benefits and harms of antioxidants, and what foods contain them. Food should be varied. The main thing is to observe moderation and adjust the menu. This should be done not only by the woman, the expectant mother, but also by the man.

If you constantly consume a product that contains a large amount of antioxidants, there is a risk of provoking their negative effects, even leading to the development of cancer. There are also substances that are not able to neutralize free radicals: they will not work correctly, helping to accelerate the oxidation process. This happens if you often consume one plant product that contains large amounts of vitamin A and C.

Your doctor may prohibit you from consuming foods that contain vitamin E, otherwise you may cause serious harm to your heart. The diet should be balanced, and the food should be completely natural, because then the positive properties of these substances will be exerted on the body. The benefits are clear:

• aging is prevented;
• beneficial substances help preserve beauty and youth for a long time.

Where are the most antioxidants?

It is useful to know where antioxidants are found and in what quantity, because they are useful when their amount does not exceed the permissible limit. The pharmacy provides a wide selection of drugs that contain the necessary vitamin. However, just one tablet will not help solve the existing problem. You must also try to lead a healthy lifestyle and get rid of existing bad habits.

Antioxidants - drugs in pharmacies

If the body lacks nutrients, proper nutrition alone is not enough. In such cases, the doctor may prescribe an antioxidant drug, but you cannot select them yourself. The list of the most useful tools contains:

1. Lipin is an antioxidant, lyophilized powder that supports the immune system.
2. Coenzyme – enhances the body’s defenses. Free radicals are removed and blood circulation is activated.
3. Glutargin is a strong antioxidant drug used for liver diseases and to eliminate the effects of alcohol intoxication.

Vitamins antioxidants

Vitamins with antioxidants, which contain a complex of minerals and nutrients, can be prescribed. A strong antioxidant effect is exerted by:

1. Vitrum is an antioxidant – protects the body from the destructive effects of free radicals.
2. Vitrum-forte – slows down premature aging and wear of organs and systems.

Antioxidant products

Food is of paramount importance for the human body. Natural antioxidants are contained in the right quantities in foods such as:

• coffee;
• beans;
• apples;
• carrot;
• black wild currant;
• strawberries;
• prunes;
• cranberry;
• raspberries;
• boiled artichoke;
• blackberry;
• spinach;
• rose hip;
• potato;
• Bell pepper;
• apricot;
• seafood;
• milk;
• cabbage.

Antioxidants in cosmetics

Cosmetology cannot do without this valuable substance, which simultaneously performs several functions. Any antioxidant stops skin degradation, restores the content of nutrients, and protects cells. Antioxidants in cosmetology play the role of stabilizers. When making a cosmetic product, vitamin E, C, A and others are added. Cosmetics and creams must contain substances in the required proportions. Thus, C is very unstable; when administered, 5% does not produce an effect, and from 5 to 15% of the vitamin is contained only in serum.

Intense exercise causes the production of large amounts of free radicals. This can deplete the body's antioxidant reserves and increase the risk of free radical damage to cells. Left unchecked, free radicals can damage cell membranes, DNA and enzymes, and increase the risk of atherosclerosis and cancer. High levels of free radicals are often accompanied by post-exercise muscle soreness. Thus, supplements containing antioxidant substances can significantly increase natural. Research shows that supplements may protect against heart disease, cancer and cataracts. However, the evidence base demonstrating an increase is small. A 2006 US study found that antioxidant supplementation improved high-intensity performance in cyclists. Thus, broad-spectrum antioxidant supplements (more likely than single antioxidants such as vitamin C) promote recovery from intense exercise and reduce post-exercise muscle soreness. Antioxidant supplements can aid recovery after intense exercise, but are not a substitute for a healthy diet. Antioxidants, from both food and supplements, provide additional protection against chronic diseases, such as certain types of cancer. Aim to consume at least five servings of fruits and vegetables daily—the more vibrant the color, the higher the antioxidant content—as well as foods rich in essential fats (such as avocados, fatty fish, and vegetable oils), as they contain . Scientists from the American Institute for Cancer Research say that consuming at least five servings of fruits and vegetables daily can prevent 20% of all cancers. The UK Department of Health and the World Health Organization advise consuming at least 400g, or five servings, of fruit and vegetables every day.

Antioxidants(antioxidants) - oxidation inhibitors, natural or synthetic substances that can inhibit oxidation (considered mainly in the context of the oxidation of organic compounds). Antioxidants help protect organs and tissues (including muscles) from the destructive effects of aggressive radicals.

Free radicals (oxidants)- a by-product of metabolism in the body. In sports practice, when lipid peroxidation (LPO) develops as a result of extreme loads and the action of “external” oxidants, processes initiate the release of free radicals, which contributes to the formation of toxic products that disrupt the function of cell membranes and bioenergetic mechanisms. Their instability is due to an unbalanced number of electrons relative to the charge of the nucleus. Such nonequilibrium molecules tend to recover by giving up an extra electron or tearing off the missing one from another molecule. In turn, this molecule becomes nonequilibrium and strives for balance, continuing the reaction.

Pro-oxidant system plays a role in maintaining health by taking part in millions of chemical reactions. Helps digest food and fight pathogenic bacteria, fungi and viruses. However, exposure to intense physical activity, as well as unfavorable environmental factors, lead to failures of natural control mechanisms. In this case, the activity of free radicals increases sharply, having a destructive effect on the body. Free radicals can bind two molecules together, after which the latter cannot function properly.

The amount of free radicals increases like an avalanche during heavy physical activity or extreme training, interfering with urgent recovery and the body’s readiness for the next workout.

When the body gets out of control, the pro-oxidant system causes noticeable damage: cell membranes are damaged, cells are destroyed, or, causing mutations, it changes the structure of the cell’s DNA. Antioxidants stop pathological activity, introducing the pro-oxidant system into normal functioning, and act as neutralizers of free radicals.

Mechanism of action

The mechanism of action of the most common antioxidants (aromatic amines, phenols, naphthols, etc.) is the termination of reaction chains: antioxidant molecules interact with active radicals to form low-active radicals. Oxidation is also slowed down in the presence of substances that destroy hydroperoxides (dialkyl sulfides, etc.). In this case, the rate of formation of free radicals decreases. Even in small amounts (0.01-0.001%), antioxidants reduce the rate of oxidation, so for a certain period of time (period of inhibition, induction) oxidation products are not detected. In the practice of inhibiting oxidative processes, the phenomenon of synergism is of great importance - the mutual enhancement of the effectiveness of antioxidants in a mixture or in the presence of other substances.

The characteristics of the antioxidant effect of substances are determined primarily by their chemical nature.

Antioxidants either directly bind free radicals (direct antioxidants) or stimulate the tissue antioxidant system (indirect antioxidants).

Antioxidants in sports

Particular attention in bodybuilding is given to them, which act as antioxidants and metabolic regulators, helping not only to protect muscles, but also to increase their mass.

Research

Muscle growth

In 2015, Norwegian scientists evaluated the effects of taking vitamin C (500 mg) and vitamin E (117.5 mg) before and after exercise for 12 weeks on muscle growth and strength in older adults (60-81 years). Strength training took place 3 times a week, for all muscle groups. On rest days, supplements were taken in the same doses in the morning and evening. As a result, it turned out that the subjects who took these antioxidants had a lower increase in muscle mass, but no differences in the increase in strength were recorded. Scientists suggest that oxidative stress caused by exercise may make a significant contribution to.

However, in an earlier study from 2008, another group of Canadian scientists found that vitamin C (1000 mg/day) and vitamin E (600 mg/day) caused greater gains in lean muscle mass in older adults compared to subjects. who only performed training.

Doses and regimen

The EU recommendations for daily intake of vitamin C are 60 mg and for vitamin E 10 mg. These values ​​are considered sufficient to maintain health, but are not optimal for athletic performance or the prevention of cardiovascular disease. A number of scientists consider the consumption standards adopted in the United Kingdom and the United States to be too low. In his book “The Limit of Performance Improvement”, Professor Mel Williams from the Department of Exercise Theory and Physical Education at Old Dominion University, Virginia, USA, advises consuming 500-1000 mg of vitamin C, 250-500 mg of vitamin E and 50-100 mg daily. Selena.

Side effects

Various studies have shown that the use of dietary supplements containing antioxidants increases mortality in both patients with various diseases and healthy people, Science Daily reports. An international team of researchers led by Christian Gluud from the University Hospital of Copenhagen, Denmark, came to the same conclusion.

Antioxidant Rich Foods

Antioxidants in foods and supplements (equivalent content)

Antioxidants are primarily found in various fresh fruits, as well as in products made from them (freshly squeezed juices, infusions and tinctures such as iced tea, fruit drinks, etc.). Antioxidant-rich fruits include: blueberries, grapes, cranberries, rowan, chokeberry, currants, and pomegranates. All of them have a sour or sweet-sour taste and a red (reddish-blue, blue) color. The Brazilian (South American) acai fruit is a champion among other well-known antioxidant fruits: acai contains 10 times more antioxidants than cranberries. Among the drinks, red wine, green tea and, to a lesser extent, black tea stand out.

Supplements and drugs

The most well-known and frequently used antioxidants are:

• (vitamin C)
• ( , )
• Glutathione

Pharmacological classification of antioxidants

Direct acting antioxidants can be divided into five main categories:

• proton donors;
• polyenes;
• catalysts;
• radical traps;
• complexing agents.

Proton donors

These include substances with a highly mobile hydrogen atom. Proton donors are the largest group of antioxidants that have found medical use.

• Phenols. Phenolic antioxidants effectively suppress lipid peroxidation reactions, but are practically unable to protect proteins from oxidative damage. The efficiency of protecting nucleic acids from oxidative modification is also low. Main representatives:, ionol, probucol, phenol and naphthol derivatives, flavonoids, catechins, phenol-carboxylic acids, estrogens, lazaroids.
• Nitrogen-containing heterocyclic substances. The mechanism of action is similar to that of phenolic antioxidants. Main representatives: , 1,4-dihydropyridine derivatives, 5, 6, 7, 8-tetrahydrobiopterin, pyrrolopyrimidine derivatives.
• Thiols. The mechanism of action is dual: thiol antioxidants can act both as proton donors and as chelators of transition metal cations. More effective than phenolic antioxidants in preventing oxidative damage to proteins. Main representatives: , homocysteine, ergothioneine, dihydrolipoic acid.
• Alpha and beta dienols. The mechanism of action of the main representative of this group of antioxidants, ascorbic acid, has been established. It easily donates protons, turning into dehydroascorbic acid (the process is reversible). Ascorbic acid in many cases exhibits pro-oxidant properties.
• Porphyrins. The mechanism of action is multiple: proton donors, complexing agents, catalysts (in the form of complexes with cations of some metals). Main representative: bilirubin.

Polyenes

These are substances with several unsaturated bonds. Capable of interacting with various free radicals, covalently attaching them to a double bond. They have low antioxidant activity, but combination with antioxidants - proton donors (provided they have a higher molar concentration of the latter) leads to a synergistic increase in the antioxidant effect of the mixture.

Main representatives: (retinal, retinoic acid, retinol and its esters) and carotenoids (carotenes, lycopene, spirilloxanthin, astacin, astaxanthin).

Catalysts

These antioxidants are effective in low concentrations. They can be used in small doses, their effect in the body lasts longer, and the likelihood of side effects is low.

• Superoxide dismutase (SOD) mimics. Highly active and low-toxic SOD imitators are complexes of some nitrogen-containing organic compounds with cations, primarily metalloporphyrins.

• Glutathione peroxidase (GP) imitators. Most substances are selenoproteins. Effective for reducing the intensity of lipid peroxidation.

Radical Traps

This group of antioxidants includes substances that, when interacting with free radicals, form adducts of a radical nature with limited reactivity.

Typical representatives of radical traps are nitrones, in particular phenyl tert-butyl nitrone, which effectively bind superoxide and hydroxyl radicals.

Complexing agents (chelators)

Typical representatives are ethylenediaminetetraacetic acid (EDTA), desferoxamine and.

The following groups of antioxidants are most widely used in medicine:

• proton donors;

• polyenes.

The following antioxidants are used in sports practice: vitamins A, C, E, B15, beta-carotene, .

If an athlete is already taking multivitamin complexes that contain antioxidants, to increase the effect, it can be recommended to take additional antioxidants (including selenium) in the amount of 0.5-1 daily dose.

Athletes and trainers do not always remember the importance of taking drugs with antioxidant effects after grueling workouts, but they reduce the formation of toxic metabolites and reduce their damaging effects on mitochondrial membranes, which are the energy factory of the cell.

In addition, the following are used as antioxidants and antihypoxants: , (ethylthiobenzimidazole hydrobromide), dibulin (butylhydroxytoluene), diquertin, (), cardinate, mildroxin, derinat (sodium deoxyribonucleate), sodium oxybate, (sodium polydihydroxyphenylene thiosulfonate), fridox, tirilazad, (preductal ), rimecor, (ethylmethylhydroxypyridine succinate), (calcium hydroxybutyrate), berlition, thiogamma, riboxin, magnesium orotate, magnetorot,

Do antioxidant supplements help improve performance and/or recover faster?

Almost all studies examining the effects of antioxidant supplements on athletic performance have found no benefit. Thus, vitamin E has been shown to have no effect on the endurance of swimmers, professional cyclists, marathon runners, student-athletes and sedentary people. Additionally, studies using vitamin E complex, vitamin C, coenzyme Q10, and other vitamins and mineral salts have also found no effect on the performance of runners, triathletes, soccer players, endurance athletes, and ultra-endurance athletes.

Moreover, some studies have shown that antioxidant supplements may be harmful for athletes. Vitamin E has been shown to reduce muscle strength, vitamin C has been shown to slow down the speed of running dogs and impair the effectiveness of exercise. Additionally, because they reduce the production of ROS (reactive oxygen species), vitamin C supplements interfere with the recovery process after exercise, which can have a negative impact on future athletic performance.

Various studies have produced conflicting results regarding the effects of antioxidant supplements on recovery processes.

Some researchers have reported that supplementing with vitamin C and/or E may protect cells from exercise-induced damage, reduce the inflammatory response to exercise, and prevent the loss of muscle strength. However, other studies have not found significant effects of antioxidant supplementation on markers of muscle damage, inflammation, and post-exercise muscle soreness. It is likely that the increased amount of ROS generated in the days after intense exercise is not involved in the mechanisms of decreased muscle function and muscle soreness. On the contrary, ROS may play an important indirect role in the repair and protection of cells from future damage.

This may mean that the use of antioxidant supplements during this period may limit the body's adaptation to physical activity. This is an interesting area for future research.

Do antioxidant supplements improve the health of athletes?

Although there is evidence that consuming antioxidant supplements can reduce exercise-induced oxidative stress, there is no evidence to support the health benefits of such supplements. An important issue in this discussion is the difficulty of determining the level of oxidative stress and then interpreting the results of these measurements in relation to human health. Indeed, measuring oxidative stress is a difficult process that is not universally available. For example, a doctor cannot request a measurement of oxidative stress levels in the clinical department of his hospital. Such measurements are usually carried out in research laboratories. Such studies involve a variety of techniques that assess the level of oxidative stress. These include measuring the concentration of by-products of lipid, protein and DNA oxidation, as well as assessing the body's antioxidant capacity. There are also doubts about the accuracy and reliability of many of these techniques. In addition, the use of oxidative stress biomarkers is not universally accepted. Most prospective studies examining the relationship between oxidative stress levels and disease onset have not shown a strong association between the two. So while antioxidants may reduce exercise-induced oxidative stress, we don't currently know whether this will provide future health benefits.

Two recent studies have shown that antioxidants may suppress the health benefits of exercise. Ray et al (2009) demonstrated that a combination of vitamins C, E, and α-lipoic acid blunted the beneficial effects of exercise on vasodilation (vasodilation) and blood pressure reduction in older adults with moderate hypertension. Ristous et al (2009) found that supplementation with vitamins E and C had a negative effect on the beneficial effects of exercise on insulin sensitivity. Given that blood pressure and insulin sensitivity are risk factors for cardiovascular disease, these studies showing that antioxidants reduce the benefits of exercise fall far short of proving that antioxidants are beneficial for athlete health. These two studies provide the strongest arguments against the use of antioxidants in sports, positioning them as beneficial dietary supplements for athletes.

In summary, there is currently insufficient evidence to recommend antioxidant supplementation for athletes who consume recommended amounts of dietary antioxidants in their daily diet. Antioxidant supplements do not improve physical performance. There is evidence that they may be beneficial in post-workout recovery, although more research is needed in this area. There is also no evidence to suggest that antioxidant supplements will benefit an athlete's health. Moreover, we have research evidence that antioxidants can seriously interfere with health-promoting processes in which ROS are involved, such as lowering blood pressure and increasing insulin sensitivity, so it would be prudent to use antioxidant supplements with caution. Physically active people should optimize your food. They should consume foods rich in natural antioxidants, such as fruits, vegetables, whole grains and nuts. The listed products, unlike tablets and capsules, contain antioxidants in the required quantities and proportions. They also work together to optimize the antioxidant effect.

Antioxidant supplements may be needed in situations where a person is unable to supplement their diet with dietary antioxidants. In such cases, a person may have a specific diet that can lead to a deficiency of antioxidants in the body. And since there are currently no adequate laboratory tests to determine antioxidant requirements, a qualified sports nutritionist can provide some assistance.

Antioxidants are natural ingredients that protect our cells from harmful influences. Antioxidants are found in vegetables, fruits, grains, red wine, tea, cocoa and other foods. Antioxidants include vitamins, minerals and phytochemicals.

What are antioxidants? Simply put, antioxidants are our body’s protectors. For example, under stress, exposure to cigarette smoke (), sunlight, and even when breathing, oxidative processes occur in our body.

During oxidation, so-called free radicals (active molecules) are formed. The human body is able to absorb a certain amount of aggressive substances and, therefore, prevent cell damage.

However, if free radicals are produced in excess, they cause damage to cells. Antioxidants help cope with free radicals by neutralizing them or by preventing oxidative processes.

What are free radicals?

Free radicals are normal metabolites that are present in every body. In addition, free radicals are needed by the body to acclimate cells to higher concentrations of free radicals. However, higher concentrations are harmful to cells. Their molecules contain one unpaired electron, so they are constantly searching for the missing electron and finding it. The chain reaction can cause damage to various cells in the body.

Antioxidants are protectors and rescuers of cells from free radicals. They release an electron and thus neutralize free radicals.

Our body is constantly under attack by free radicals. To some extent, this is normal if the body can cope with them. However, free radicals can increase as a result of harmful factors.

Factors that increase free radicals

1. Environmental poisons (gases, solvents, pesticides, chemicals).
2. A one-sided diet (too much meat, fast food and too few fruits and vegetables).
3. Harmful foods (trans fats, sugar).
4. Taking medications.
5. Excess ultraviolet rays, i.e. tanning or prolonged exposure to the sun.
6. Bad habits (alcohol, drugs).
7. Physical and psychological stress.

The search for and “robbery” of electrons by free radicals is called oxidation. Oxidation itself is not dangerous, but the radical reaction is destructive.

High levels of free radicals can thus cause numerous chain reactions that ultimately lead to massive damage in the body.

Examples:

• limited cell function or cell death as a result of membrane damage;
• DNA damage resulting from uncontrolled cell division;
• enzyme inactivation;
• decreased formation of endogenous proteins.

What are antioxidants for?

Only an antioxidant can prevent the chain reaction caused by free radicals. Thus, antioxidants save cells from damage.

Before free radicals seek to remove an electron from a membrane or an important protein, an antioxidant appears and voluntarily donates its electron to the free radical. Thus, the cells of the body remain protected if sufficient amounts of antioxidants are present in the body.

Antioxidants in food

The most well-known antioxidants include vitamin C and E, carotenoids (for example, beta-carotene, a precursor to vitamin A), the trace elements selenium and zinc, as well as various phytochemicals such as sulfides, phytoestrogens, and polyphenols.

Antioxidant	Products
Beta-carotene (carotenoids)	Contained in yellow-red fruits, for example, carrots, pumpkin, tomatoes, sweet potatoes, peppers, apricots, mangoes, as well as green ones - broccoli, spinach, cabbage.
Vitamin C	Citrus fruits, currants, kiwi, strawberries, peppers and other fruits and vegetables that have a slightly sour taste.
Vitamin E	Mainly in vegetable oils.
Selenium	Food of animal origin, but also found in vegetables and fruits.
Zinc	Plant and animal products.
Polyphenols	Red-violet or yellow fruits. Also green and black tea, cocoa, coffee.
Phytoestrogens	Contained in grains and legumes such as soybeans and flaxseed.
Sulfides	Onions, leeks, garlic, spices.