How many times have you been told to have foods rich in antioxidants? TV ads recommend it, the same is done by nutritionists and other health experts. They say antioxidants protect your body from cellular damage by countering the effects of free radicals. It, in turn, protects you from a range of health issues, from premature ageing to cancer. So, what are these free radicals that are associated with a host of health issues? And what one should do to prevent it? To get answers to these questions, Onlymyhealth spoke to Rakshita Mehra, who is a nutritionist and the founder of ‘Nutrishala’.
What Are Free Radicals?
Chemically, “these are such molecules in the body that have unpaired electrons,” Rakshita explained. Here is how you can understand it better:
- Atoms contain an equal number of protons and electrons.
- Protons are present in the nucleus, while electrons are present around it in shells.
- Every shell contains a specific number of electrons.
- When a shell is incomplete, which means it has fewer electrons than it should have, it is called a free radical.
- Since these have incomplete electron pairs, these are extremely active, which over time can cause cellular damage.
“Our body should have a balance of free radicals and antioxidants, otherwise the biochemistry gets disturbed, and it leads to cellular damage,” the nutritionist said.
Also read: 9 Foods That Have More Vitamin C and Antioxidants Than Orange
Effects Of Free Radicals
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Free radicals in the body cause myriad health issues, such as:
- Oxidative Stress: It happens when an oxygen molecule (contains two oxygen atoms) splits into individual atoms, which have unpaired electrons, thus becoming free radicals. Since these have unpaired electrons, they are very active. With time, they lead to oxidative stress, which, in turn, can result in several lifestyle-related diseases.
- Cellular Damage: Free radicals also lead to cellular damage.
- Diseases & Health Issues: Premature ageing is among the prominent effects of free radicals. It also causes inflammation and diseases, such as PCOD (polycystic ovarian disease) and cancers.
There are other diseases too, as per a leading health website, that free radicals are linked to. These include:
- Autoimmune and inflammatory diseases, such as rheumatoid arthritis
- Vision-related issues, such as vision decline due to age and cataracts.
- Changes in appearance due to age, such as wrinkles and loss of skin elasticity. It is also linked to greying of hair, hair loss, etc.
- Diabetes
- Diseases linked to the central nervous system such as Alzheimer’s, etc.
Why Do Free Radicals Form In The Body?
Free radicals are naturally made in the body. However, other factors also play a role, according to a leading health website. These are:
- Smoking
- Alcohol consumption
- Eating fried foods
- Exposure to toxic chemicals such as those contained in pesticides and air pollution
We have seen that these factors lead to a host of serious diseases. Free radicals might be the underlying reason behind it.
How To Prevent Free Radicals?
Although formed naturally in the body, other factors also play a role behind it. There are several ways you can prevent and manage free radicals, such as:
- Have Antioxidants-Rich Diet: As the name suggests, antioxidants prevent oxidation of molecules and lessen or prevent the effects of free radicals. Hence, eat antioxidant-rich fruits and vegetables, such as berries, oranges, carrots, soy, etc.
- Lifestyle: Adopt a healthy lifestyle by focusing on proper nutrition, ample physical activity, stress management, and resting enough.
- Nuts & Oilseeds: Have lots of nuts and oilseeds to manage free radicals.
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Also read: From Dark Spots To Dry Skin Here Are Antioxidants To Cure Every Skin Concern
Antioxidants are important to prevent free radicals. However, Rakshita recommends having them in natural form instead of supplements. Also, alcohol consumption, smoking, and fried foods can cause the formation of free radicals. Hence, you can limit their intake or quit them altogether. It will not just prevent free radicals but also protect you from other health issues and diseases. The formation of free radicals has a lot to do with lifestyle. Hence, develop a healthy lifestyle to manage it and the health issues it causes.
(With inputs from Rakshita Mehra, who is a nutritionist and the founder of ‘Nutrishala’)
Photo Credit: Health Europa