Every minute of
every day the cells of our bodies are assaulted by particles called
oxygen free radicals, also called oxidants. We can’t escape
free radicals because our cells produce them during normal metabolism.
Additionally, our every day environment contains an abundance
of free radicals.
Unfortunately these radicals produce chain reactions
that lead to damage of the DNA in our cells. The aging of our
cells is partly the result of free radical damage, also called
oxidation.
Fortunately there are some simple steps that
we can take to minimize the damage and to promote and prolong
the health of our cells.
Oxidation
Free radicals are molecules that have an unpaired electron.
They are chemically active and can be thought of as scavengers.
They easily bond with the molecules of our cells in a process
called oxidation.
We are familiar with the normal oxidation process
of metals such as iron. Iron oxide is called rust, and we know
that rust can deteriorate the quality of the metal. Other metals
also can exhibit oxidation which we generally call corrosion.
We normally take steps to prevent the corrosion of metals.
Damage to our cells caused by oxidation is often
called inflammation. And we can take steps to protect ourselves
from cellular oxidation.
Antioxidants
There are numerous chemical compounds that will
neutralize the effects of oxidation. An antioxidant will bond
with the free radical, creating a stable molecule, and prevent
the radical from causing oxidation of the cell. This new molecule
can then be removed during normal bodily processes.
The best known antioxidants are the nutrients,
vitamins A, C, E and the mineral selenium. Numerous other vitamins,
minerals, and enzymes perform important protective antioxidant
functions.
Many of these substances, most notably the above
mentioned vitamins A, C, E and the mineral selenium, cannot be
produced by our cells but must be ingested through the foods we
eat or the supplements we take.
The American Heart Association teaches us that
atherosclerosis, which can lead to heart attacks and strokes,
is caused by fatty buildups in our arteries. Oxidation of LDL
cholesterol is a large factor in the buildup of these fatty deposits.
According to the AHA, vitamin E is the best of the naturally occurring
antioxidants for providing protection against the oxidation of
LDL cholesterol.
Vitamin C is probably the most potent general
free radical fighter. Its antioxidant properties are used by nearly
every cell of the body. Vitamin C is a very strong immune system
booster.
Here’s an interesting item from the Journal
of the Science of Food and Agriculture. A study investigated the
effects of various cooking methods on broccoli. It concluded that
microwave cooking depleted 97 per cent of the broccoli’s
flavonoids, a major antioxidant. By contrast, steaming the broccoli
depleted only 11 per cent of the same antioxidants.
How prevalent is microwave cooking in the kitchens
of our homes? Dr Cristina Garcia-Viguera, co-author of the study,
concluded that it is best “to cook vegetables in the minimum
amount of water in order to retain their nutritional benefits.”
What To Do
To improve the health of our cells throughout
our bodies, to protect our cells from the ravages of oxidation,
it is essential to include a rich supply of important antioxidants
in our daily diet. Two to four servings from the fruit group and
three to five servings from the vegetable group daily are recommended.
If you find it difficult to consume an abundance
of antioxidants from the recommended food groups, then taking
daily supplements should solve the problem. Find easily digestible
tablet or gel capsules from major companies or substitute good
liquid supplements as a convenient and good-tasting alternative.
As always, consult a physician before beginning a major new program.
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Garry Gamber is a public school teacher and entrepreneur.
He writes articles about real estate, health and nutrition, and
internet dating services. He is the owner of Anchorage-Homes.com
and TheDatingAdvisor.com.
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