There is no life without oxygen. But its derivatives, the so-called free radicals cause disease, accelerate the aging process. By providing the body with antioxidants (also known as antioxidants), using the Mediterranean diet, we can reduce their harmful effects.
Fortunately, we know what to do to makefree radicalsour ally, not our enemy. Each of our 70 trillion cells in our body needs a constant supply of oxygen. It is necessary for all vital activities, the work of the heart, brain, muscles, and digestion to run properly. During respiration, each cell releases reactive oxygen derivatives called free oxygen radicals or oxidants. In a he althy person, about 5 percent of them are transformed into them. oxygen. The production of free radicals is also a natural result of the aging of the body. But oxidants also arise in non-physiological situations, e.g. as a result of illness, sunbathing, poor diet, stress. A small amount of free radicals is essential for the body to function properly. But their excess can do a lot of damage.
How are free radicals formed?
They are not living organisms like bacteria or viruses. Oxidants are atoms that have a characteristic structure. Each atom consists of a nucleus and pairs of electrons revolving around it. Meanwhile, a free radical is an atom with one electron without a pair, free (hence the name free radical), which at all costs tries to donate a lone electron or take the missing one from neighboring cells. When he succeeds, he regains stability on his own and damages adjacent tissues at the same time. Free radicals are extremely active. Like biological missiles, they travel throughout the body and damage everything they encounter along the way: cell walls, proteins, genes. In the skin, they destroy collagen fibers, leading to sagging skin tissue and the formation of wrinkles, in the eye they cause degenerative changes that may result in cataracts, in blood vessels they oxidize cholesterol, accelerating atherosclerotic processes. When they find their way into the genetic material (DNA), they can cause cancerous changes. The matter is complicated by the fact that one free radical, stealing an electron from other molecules, produces more radicals, thus intensifying the work of destruction. Free radicals multiply extremely quickly: one gives rise to another, the next such a chain reaction can take place withoutend. As if that was not enough, we are constantly attacked by oxidants from the outside. A powerful generator of these malicious particles is nicotine smoke, car exhaust fumes, ultraviolet rays. They are supplied by highly processed food, sprayed and artificially fertilized fruits and vegetables, products containing dyes, preservatives. The source of free radicals are also chips, fries, crackers, pizza, salad dressings, because the fats they contain oxidize quickly.
Free radicals aren't all that bad
The role of free radicals is not just about doing evil. They also have many useful functions. They participate in the formation of certain enzymes and hormones, oxidize toxic substances, thus helping to get rid of them from the body. They weaken foreign cells, such as bacteria or viruses, making it easier for leukocytes and macrophages (i.e. the immune system's prey cells) to deal with the intruder definitively. Without free radicals, the inflammatory processes important in combating the disease could not take place.
Free radicals - an important balance
The problem is that after having played their important role, free radicals should be immediately neutralized by antioxidants called antioxidants or antioxidants. Our body can produce them itself. This is called endogenous antioxidants, i.e. enzymes and hormones, e.g. melatonin, coenzyme Q10, estrogen. Among them, the most important role is played by glutathione (GSH) - this enzyme can give up two electrons and thus neutralize many radicals. However, if the law enforcement services, i.e. antioxidants, are insufficient in relation to free radicals (e.g. as a result of impaired defense mechanisms), oxidative stress occurs. Free radicals turn against the cells in which they originate, and this can lead to disease and premature aging of the body. It leads to the development of atherosclerosis and cardiovascular diseases, including infarction and stroke, which are the leading causes of death in highly developed countries. By disrupting the body's physiological balance (homeostasis), they can seriously weaken the immune system. Today it is known for certain that oxidants contribute to the development of many chronic and degenerative diseases, e.g. arthritis, diabetes, retinal degeneration, Parkinson's and Alzheimer's diseases, cancer, e.g. large intestine, lungs, stomach.
Effective relief
The organism's effectiveness in "cleaning up" the already used free radicals decreases with aging or as a result of certain diseases. But not only. After all, we inhale exhaust fumes, we move too little, we indulge ourselves with hamburgers or fries. We smoke cigarettes, we do not avoid alcohol, we eat stressessweets. All this makes the body unable to cope with the excess of free radicals on its own, so we need to support it by providing food with antioxidants (exogenous antioxidants). This mainly applies to convalescents, people with hypertension, diabetes, pregnant and lactating women, in the menopausal period, and seniors. Smokers, people working in harmful conditions, living under stress, and residents of large cities also have a greater demand for antioxidants. Doctors encourage us to switch to the Mediterranean diet, because it is rich in substances that allow you to best deal with free radicals. The rules are simple: lots of vegetables and fruit, whole grain products, little fat, meat and cold cuts. Instead of animal fats, vegetable fats, mainly rapeseed oil and olive oil, and fatty sea fish are recommended. Herbal preparations can also help, such as tea from purge.