In a previous post, I wrote about anti aging nutrition and the importance of eating smart, not eating more to maintain good health especially as we age.

This post I will be looking at free radical damage – what it is, how to prevent free radical damage, what we can do on a daily basis and antioxidants.

What is free radical?

A free radical is an atom or molecule that is chemically highly reactive due to at least one unpaired electron. This unpaired electron will bond readily with other components which could cause a lot of damage to the cells in our body. Free radical damage is closely related to oxidant stress, where the level of antioxidants and oxidants is imbalanced in favor to oxidants, resulting in cell degeneration.

How do they cause damage?

Free radicals only exist for one-millionth of a second each but if they are present in excessive amounts, they can do considerable damage to the protective membranes of our cells and our DNA. On top of that, our immune system may view the damaged cells as foreign invaders and start attacking those aswell. Dr. Denham Harman is considered the father of the ‘free radical theory of aging’, and he views aging as our bodies’ ever increasing accumulation of oxygen based free radicals that contribute to diseases such as cancer and arteriosclerosis.

“Harman’s logic proceeds from three observations: (1) irradiation causes premature aging; (2) irradiation creates oxygen radicals, which may mediate its effects; and (3) cells produce oxygen radicals under normal conditions. From these premises, he theorized that aging could be caused by endogenously generated oxygen radicals”

-Science of Aging-

How can we minimize free radical exposure?

1. Don’t smoke! and also avoid second hand smoke.
2. Avoid deep fried foods and burnt foods such as toasts with burnt edges and browned cheese toppings.
3. Minimize consumption of saturated fats such as meats and dairy products. Make one meal a day vegetarian.
4. Use monounsaturated oils such as olive oil and don’t heat it.
5. Don’t exercise in polluted areas and in highly congested city areas.
6. Avoid over exposure to the sun.
7. Limit alcohol consumption especially hard liquor.

What is antioxidant?

Antioxidants are natural compounds that neutralizes free radicals by binding to their free electrons. It protects our cells from free radical damage.

Where can I get antioxidants?

You can get antioxidants in two ways : food and supplements.

Food :

Most fresh fruits and vegetables :

• Yellow and orange citrus fruits and vegetables such as oranges, mangoes, carrots, sweet potatoes
• All types of berries such as blueberries and strawberries
• Cruciferous vegetables such as broccoli, cauliflower and cabbage
• Red fruits and vegetables such as red pepper, tomatoes, watermelon
• Dark green vegetables such as watercress, kale, spinach

Fish :

• Salmon
• Tuna
• Mackerel

All types of nuts and seeds:

• Brazil nuts
• Sunflower seeds
• Walnuts
• Almonds

Lentils and beans

Wholegrain products, soya products, wheatgerm

Garlic, ginger, onions

Red wine (in moderation)

Green Tea

Next post we will look at preventing free radical damage with supplements.

Video : Effects of Free Radicals in your body.

Related articles for preventing free radical damage:

• Top 10 Brain Foods (dirjournal.com)
• Fresh Fruits and Your Health (thebestrawfooddiet.com)