Antioxidants are artificial or natural substances, which can prevent or delay some types of cell damage. This article, Antioxidants and Hydration Allies in Physio-Aesthetics, provides necessary information on antioxidants, summarising what science says about antioxidants and health.
Antioxidants and hydration allies in Physio-aesthetics, how can they benefit our health?!
You have undoubtedly heard of antioxidants and free radicals but have you wondered what they are? Few people know what they are or how they wor,k and this article will tell you everything you need to know about antioxidants.
What are antioxidants?
Part of the increase in chronic diseases attributed to improper nutrition, especially about those diseases associated with obesity and the Metabolic Syndrome, is due to the rise in the consumption of poor or phytonutrient-free foods. For example, polyphenols are a group of phytonutrients produced by all plants and used as a defense by the plant itself against environmental agents or microorganisms.
Antioxidants are molecules that fight free radicals in your body. Free radicals are compounds that can cause damage if their levels get too high in your body. They linked to multiple diseases, including diabetes, heart disease, and cancer. Our bodies have their stingy fortifications so that there are free radicals under strict control. Cancer-preventing agents are similarly found in nutrients, especially in organic products, vegetables, and other plant-based food sources. A few nutrients, for example, nutrients E and C, are powerful cancer prevention agents.
SUMMARY: Antioxidants are molecules that neutralize free radicals, unstable molecules that can damage cells.
How free radicals work?
Free radicals are continuously formed in the body and without antioxidants; free radicals would very quickly cause severe damage, eventually leading to death. However, free radicals also perform important health essential functions; for example, immune cells use free radicals to fight infections. Consequently, the body needs to maintain a precise balance of free radicals and antioxidants!
At the point when free radicals dwarf cancer prevention agents, it can prompt a state called oxidative pressure.
Prolonged oxidative stress can damage DNA and other vital molecules in the body. Sometimes it even leads to cell death. Damage to your DNA increases your risk of cancer, and some scientists have theorized that it plays a vital role in the aging process. Different lifestyles, stresses, and environmental factors are known to promote the excessive formation of free radicals and oxidative stress, including:
- Air pollution.
- Cigarette smoking.
- Alcohol intake.
- High blood sugar levels.
- Use of high levels of polyunsaturated fatty acids.
- Excessive radiation from sunlight.
- Bacterial, fungal, or other viral infections.
- Use high levels of iron, magnesium, copper, or zinc.
- High levels of oxygen in the body.
- Intense and prolonged exercise causes tissue damage.
- Use of high levels of antioxidants such as Vitamin C & E.
- Deficiency of antioxidants.
Prolonged oxidative stress leads to an increased risk of adverse health outcomes, such as cardiovascular disease and some cancers.
SUMMARY: The body needs to maintain a precise balance between free radicals and antioxidants. When this balance disc erupted, it can lead to oxidative stress.
Antioxidants and hydration allies in Physio-aesthetics
Antioxidants in food
Every organism needs antioxidants to survive. The body generates its antioxidants, such as the cellular antioxidant glutathione. Plants and animals, like all other forms of life, have their defenses against free radicals and oxidative damage. Therefore, antioxidants are found in the origins of the food of every plant and animal. An adequate intake of antioxidants is important. In fact, our life depends on the intake of certain antioxidants, namely vitamins C and E. Furthermore, many other non-essential antioxidants occur in food. While they are not necessary for your body, they play an important role in overall health.
The health benefits associated with a plant-rich diet are at least in part due to the variety of antioxidants they provide. Berries, green tea, coffee, and dark chocolate are all known to be good sources of antioxidants. According to some studies, coffee is the main source of antioxidants in the Western diet, but this is partly due to the fact that the average person does not eat many foods rich in antioxidants.
Meat and fish products also contain antioxidants, but to a lesser extent than fruits and vegetables. Natural and processed foods increase shelf life Antioxidants. Therefore, they are often used as food additives. For example, vitamin C is often added to processed foods to act as a preservative.
SUMMARY: Diet is an essential source of antioxidants, which are found in foods of animal and plant origin, especially vegetables, fruits, and berries.
Types of food antioxidants
Antioxidants can be classified as either water or fat-soluble. Water-soluble antioxidants perform their actions in the fluid inside and outside the cells, while the water-soluble ones act mainly in cell membranes.
Important food antioxidants include:
- Vitamin C. This water-soluble antioxidant is an essential dietary nutrient.
- Vitamin E. This fat-soluble antioxidant plays a fundamental role in protecting cell membranes from oxidative damage.
- Flavonoids. This group of plant-based antioxidants has many beneficial health effects.
Many antioxidants also have other important functions.
Notable examples include the curcuminoids in turmeric and oleocanthal in extra virgin olive oil. These substances work as antioxidants but also have powerful anti-inflammatory activity.
SUMMARY: Many types of antioxidants are found in foods, including flavonoids and vitamins C and E.
Should You Take Antioxidant Supplements?
Dietary intake of antioxidants is essential for optimal health, but this is not always the case. Excessive intake of isolated antioxidants can have toxic effects and can even promote rather than prevent oxidative damage, a phenomenon called “antioxidant paradox”. Some studies also show that high doses of antioxidants increase the risk of death. as a result, most of the doctor advises people to avoid high-dose antioxidant supplements.
Eating lots of antioxidant-rich whole foods is a better idea. Studies indicate that foods reduce oxidative damage to a greater extent than supplements.
For example, one study compared the effects of drinking orange juice and sugar water, both of which contain equal amounts of vitamin C. It was found that the juice had significantly greater antioxidant power. These findings suggest that food compounds work synergistically. Taking in just one or two isolated nutrients won’t have the same beneficial effects!
The best strategy to ensure adequate antioxidant intake is to follow a diet rich in various fruits and vegetables, along with other healthy habits, such as exercising daily.
However, low-dose supplements, such as multivitamins, can be helpful if you are deficient in certain nutrients or unable to follow a healthy diet.
SUMMARY: Studies suggest that taking antioxidant supplements at regular high doses can be harmful. If possible, take your daily dose of antioxidants from whole foods, such as fruits and vegetables.
The importance of hydration in the body!
It is essential to drink water every day for various reasons. Joints need water to keep them lubricated and to control body temperature. It also prevents infection, keeps the mucous membranes of the nose and mouth hydrated, nourishes the cells, and maintains the proper functioning of the organs. Being well hydrated also improves sleep quality, cognition, and mood. Experts recommend drinking about one liter to two liters of water a day which may include drinks other than water such as tea or drinks flavored with fruit or vegetables (lemons, berries, or slices of orange or cucumber).
Moral of this article
An adequate intake of antioxidants is essential for a healthy diet and the best strategy is to obtain the daily dose of antioxidants from healthy plant foods, such as fruits and vegetables. Antioxidants and hydration allies in Physio-aesthetics, it could only be so!