Anti-oxidants are substances that help protect cells from free radical damage. Free radicals are unstable molecules that can attack cells and their genetic material, which can lead to premature ageing. Anti-oxidants neutralise the harmful effects caused by free radicals by trapping their electrons, making them less active.
Anti-oxidants, the darlings of anti-ageing solutions, defend the body against pro-oxidant free radicals. Natural anti-oxidants are primarily vitamins (A, C, E), minerals (zinc, selenium) and flavonoids (found in fruit and vegetables).
What roles do free radicals play?
Like any living being, of which they are the smallest unit, all cells consume energy.
The energy source of a cell is the mitochondrion. Oxygen allows it, after a complex chemical reaction, to produce Adenosine TriPhosphate (ATP) molecules with high energy potential. But this phenomenon also leads to the production of activated oxygen species (AOS), including free radicals.
Free radicals are atoms that are characterised by the presence of a single electron, i.e. an unpaired electron, which makes them unstable and deleterious to, among others, DNA molecules, proteins or lipids.
But contrary to popular belief, they are not only harmful! They are also involved in various protective mechanisms and play essential roles for the body: immune defences, fertilisation of the egg, destruction of damaged cells and elimination of bacteria, among others.
Since everything is a question of balance in the chemistry of life, the action of free radicals is naturally countered by anti-oxidants.
What is the anti-oxidant effect?
An anti-oxidant is able to neutralise a free radical by simply giving it an electron. This gift has no influence on the stability of the anti-oxidant but restores the stability of the free radical, giving it a second life as a stable atom!
There are two sources of anti-oxidants:
exogenously through a diet consisting mainly of fruit and vegetables. It is an essential source of anti-oxidant molecules: vitamins C, E, flavonoids, carotenoids, ubiquinone, flavonoids, glutathione or lipoic acid.
endogenously with certain enzymes, proteins and endonucleases produced by the body.
Oxidative stress
Quite naturally, the generation of free radicals is fully controlled by the body.
The relationship between pro-oxidants and anti-oxidants is balanced. If the body produces more radicals, then this is called oxidative stress which is responsible for premature cell ageing. The free radicals’ harmful action weakens the body’s ability to function in general.
Lifestyle plays an important part in the balance between pro and anti-oxidants. Ultra-processed foods or sugary drinks, excess fat, exogenous pollutants such as tobacco, drugs, UV rays from the sun, environmental pollution all intensify the production of free radicals and reduce the body's ability to produce anti-oxidants. The imbalance becomes more pronounced.
Which foods are rich in anti-oxidants?
It is therefore essential to opt for foods with a high anti-oxidant content, i.e. rich in nutrients from the polyphenol family, vitamins (A, B group, C, E) and trace elements (selenium, zinc) that are anti-oxidants in order to stimulate the metabolism and fight against free radicals.
Since plants have better nutritional qualities when they are in season and freshly picked, adjust your intake accordingly, without giving up the plant-based part of your diet, especially during pregnancy.
To ensure that the body benefits from the micro-nutrients with their anti-oxidant properties, it is best to prepare your food using gentle cooking methods.
Fruit and vegetables rich in natural anti-oxidants
Vitamin A: carrot, dandelion, parsley, lettuce, green vegetables, yellow or orange fruits and vegetables
Vitamin E: sunflower oil, wheatgerm, almonds with their skin, tomatoes, kiwis, cabbage green-leafed vegetables
Group B vitamins: nutritional yeast, oilseeds, liver, shellfish, oily fish, raw egg yolk, watercress, spinach, sorrel, lamb's lettuce
Selenium / Zinc: Seafood, meat and eggs, wholegrain cereals, some spices, nuts and oilseeds
Anti-oxidants can be consumed through food supplements as part of a healthy and varied diet.
ORAC index: which is the best anti-oxidant?
The ORAC index (Oxygen Radical Absorbance Capacity) is used to measure the anti-oxidative power of foods. The higher the food’s ORAC index, the stronger its anti-oxidative power. The idea therefore is to include large quantities of foods with a high ORAC index in your diet.
Plants and vegetation provide plenty of ORAC units! Among the most powerful anti-oxidants, we find:
red fruits (strawberry, raspberry, blackcurrant, cherry, cranberry) with 4,000 ORAC units per 100 g
brassicas (Brussels sprouts, red cabbages, broccoli) with 3,000 ORAC units per 100 g
Granny Smith apples with 3,800 ORAC units per 100 g
Green tea with 1,300 ORAC units per 100 g
Curcuma with 120,000 ORAC units per 100 g
Dark chocolate with 20,000 ORAC units per 100 g
What are free radicals?
Like every living being of which it is the smallest unit, each cell needs energy.
The energy source of a cell is the mitochondria. A complex chemical reaction takes place, then oxygen enables it to produce Adenosine TriPhosphate (ATP) molecules with a high energy potential. However, this phenomenon also leads to the production of activated oxygen species (AOS), including free radicals.
Free radicals are atoms that are characterised by the presence of an unbound (unpaired) electron, which makes it unstable and deleterious to DNA molecules, proteins and lipids, amongst others.
However, contrary to popular belief, they are not only harmful! They are also involved in other protective mechanisms: immune defence, fertilisation of the ovum, destruction of damaged cells, elimination of bacteria, among others.
Antioxidants for restoring balance
Chemistry of life is all about balance, and the action of free radicals is naturally countered by antioxidants.
An antioxidant is able to neutralize a free radical simply by giving it an electron. This has no effect on the stability of the antioxidant but it restores the stability of the free radical, giving it a second life as a stable atom!
There are two sources of antioxidants:
Exogenous due to a diet consisting mainly of fruit and vegetables. It is an essential source of antioxidant molecules: vitamin C, E, flavonoids, carotenoids, ubiquinone, flavonoids, glutathione and lipoic acid.
Endogenous using certain enzymes, proteins and endonucleases produced by the body.
Oxidative stress
The generation of free radicals is of course controlled by the body.
The level of pro-oxidants and antioxidants is then balanced. If the body produces more radicals than antioxidants, then it is known as oxidative stress. The general function of the body is weakened by the harmful action of free radicals.
Lifestyle plays a fundamental role in the balance between pro and antioxidants. The modern diet, exogenous pollutants such as tobacco, medication, environmental pollutants intensify the production of free radicals and reduce the body's ability to produce antioxidants. The imbalance is increased.
Sources of antioxidants
It is therefore essential to eat more fruit and vegetables rich in antioxidant vitamins (A, group B, C, E) and trace elements (selenium, zinc) in order to stimulate the metabolism and fight against free radicals.
Since plants have better nutritional qualities when they are in season and freshly picked, adjust your intake accordingly, without giving up the plant-based part of your diet.
Some ideas for your shopping basket
Vitamin A: carrot, dandelion, parsley, lettuce, green vegetables, yellow or orange fruits and vegetables
