ABCs of Free Radicals and Antioxidants

How the body works is pretty complex stuff and the medical terminology used to describe how the body works is absolutely mind-bending. What's the difference between those little rascals called "free radicals" and those knights in shining armor called "antioxidants?" How can we optimize our diet to prevent and fight disease? Read on.

ABCs of Free Radicals

According to the experts at the National Institutes of Health, "free radicals" are molecules produced when the body breaks down food. Free radicals often result when the body is exposed environmental substances, toxins and hazards like tobacco smoke, air pollution, herbicides and radiation. As I see it, free radicals are the "bad guys" and can damage cells. When this happens, free radicals become the leading culprits in heart disease, cancer and other diseases.

Sometimes the body's own immune system creates free radicals to neutralize things like viruses and bacteria. At other times, free radicals are produced during metabolism. Free radicals accumulate with age, posing some problems down the line. Free radicals work on a molecular level, according to other health experts, and left unchecked can promote disease.

ABCs of Antioxidants

Experts at the Mayo Clinic report that "antioxidants," on the other hand, protect your cells against the harmful health effects of free radicals and play an important role in preventing heart disease and cancer, among others. As I see it, antioxidants are the "good guys" in your body that come to the rescue of cells under attack by free radicals.

Fortunately, antioxidants are plentiful substances and, according to the experts at the National Institutes of Health, commonly found in the vitamins and minerals in your daily diet. Among them, beta-carotene, lutein, lycopene, selenium, and Vitamins A, C and E. You can find antioxidants in lots of different foods, like fruits and vegetables, nuts, grains, some meats, poultry and fish. But some food choices are better than others, and eating blueberries each day with breakfast is just the beginning.

According to the experts at the American Society on Aging, Vitamin E is believed to combine with minerals like selenium, copper, zinc and manganese to protect the body against aging, heart disease, stroke, diabetes, arthritis, Alzheimer's Disease and, possibly, cancer. Experts at the National Cancer Institute would agree, suggesting that the evidence supports the theory that antioxidants may play a leading role in slowing or, possibly, preventing the development of cancer in the first place.

Maintaining a Healthy Balance of Free Radicals and Antioxidants

Normally, the human body can manage its complement of free radicals, especially given the number of antioxidants in the body. But, if the production of free radicals goes up, increasing amounts of cell damage can occur. That's why doctors and other health care professionals recommend a balanced diet combined with plenty of sleep and exercise to keep the body healthy at functioning at top form. Experts at the Mayo Clinic report that some foods are better than others in promoting production of disease-fighting antioxidants, like blueberries, kidney beans, pecans, red wine, dark chocolate, dried plums, among others.

RESOURCES

Antioxidants in Medline Plus
National Library of Medicine and National Institutes of Health

Antioxidants: An Answer to Aging?
By Nancy Ceridwyn for American Society on Aging

Antioxidants and Cancer Prevention: Fact Sheet
National Cancer Institute, National Institutes of Health

Understanding Free Radicals and Antioxidants
Health Check Systems

Antioxidants
Mayo Clinic