Anyone concerned with nutrition and health will inevitably come across the term "free radicals". They can damage your health and it is important to keep them in check.
But what are free radicals, how do they develop and how can we protect ourselves against them?
Formation of free radicals
The oxygen that we breathe in and that our cells need is split during metabolic reactions. Whenever the body obtains energy from the carbohydrates or fats in our lunch, oxygen is also involved. The harmless oxygen molecules from the air we breathe are split into very aggressive oxygen atoms - free radicals.
The formation of free radicals is basically a natural biological process that our body also uses for its own benefit. Immune cells, for example, use free radicals to kill pathogens such as viruses or bacteria. At the same time, free radicals can disable the body's own cells that are no longer working before they degenerate or multiply uncontrollably.
A flood of free radicals damages the body
Nevertheless, free radicals should not be underestimated, as they "don't want to go through life alone" and quickly look for new partners with whom they can form a bond. The cell walls in particular, with their double-walled lipid layer, are perfect candidates. But the genetic material in the cells, the DNA, can also be altered by the docking of free radicals.
The moment free radicals dock anywhere in the body, structures and cells are damaged. As a result, cell functions are impaired and inflammatory processes develop. If the flood of free radicals does not subside, inflammation can spread rapidly and in turn cause more free radicals to be produced. This sets a vicious circle in motion, which can be broken with an anti-inflammatory diet and lifestyle.
Antioxidants as free radical scavengers
A large number of free radicals are produced in the body every day, and not just through metabolic reactions. Diseases, taking medications, smoking, and much more also produce more free radicals which the body has to defend itself against.
The natural enemies of free radicals are antioxidants such as vitamin C, vitamin E, beta-carotene, but additionally zinc and selenium as well as secondary plant substances can actively intercept free radicals if they are present in sufficient quantities.
Creating the best conditions
A balanced diet with plenty of vegetables, fruit, wholegrains and high-quality vegetable oils guarantees a high intake of antioxidants. Stress reduction, moderate exercise, sufficient sleep, little alcohol and no nicotine also help in the fight against free radicals.
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