Oxidative stress occurs when there are insufficient antioxidants in the body to counteract the level of free radical molecules. Free radicals are a natural by-product. They occur when the body turns food into energy. Breathing air is another process that results in an oxygen molecule paired with a free radical. Your body can also produce too many free radicals as a reaction to stress, smoking, excessive drinking of alcohol, and over-exposure to the sun or pollution. Free radicals serve a purpose for our immunity and body functions. However, we only need low levels of free radicals. When there is an over-supply, the body experiences oxidative stress.
?Free radicals are scavengers. They do not contain electrons, and this makes them unstable as molecules on their own. Therefore, they scavenge in an effort to attach themselves to an available electron. If they cannot get this from antioxidants (who effectively donate their electron to free radical molecules), they will turn to other healthy cells and steal their electrons instead. In the process, this damages healthy cells. Therefore, we need sufficient amounts of antioxidants to offset the scavenging effects of these free radical molecules.
Oxidative stress is connected to several chronic diseases, including cancer, neurological diseases, and cardiovascular disease. In the absence of sufficient antioxidants to meet the electron needs of free radicals, the scavenging process harms body cells and tissues, which in turn causes abnormal cellular function. For example, oxidative stress is linked to an increased risk of cancer due to the damage that occurs in healthy cell DNA. Ongoing oxidative stress can impact the kidneys by producing scar tissue that can cause kidney failure. Studies have also provided evidence of the presence of oxidative stress in neurological conditions such as Parkinson’s, multiple sclerosis, and dementia. Cellular damage also contributes generally to the ageing process.
It can be difficult to detect oxidative stress until later outcomes become evident. For example, after sustained oxidative stress, you may experience skin damage from too much exposure to ultraviolet radiation, high cholesterol, or a disease diagnosis. Therefore, it is important to seek regular check-ins with your general practitioner or another health professional, especially when you are exposed to chronic levels of stress or other environmental factors.
A diet rich in antioxidants is an effective solution to prevent oxidative stress. Studies support the benefits of a diet heavy in fruits and vegetables to reduce cancer risk and promote greater health and well-being. A key reason for this is the level of antioxidants found in many fruits and vegetables. Micronutrient sources of antioxidants include A, C, and E vitamins, beta-carotene, and selenium.
Examples of foods with higher levels of antioxidants include blueberries, tomatoes, citrus fruits, brightly-coloured vegetables (such as red cabbage), onions, and potatoes. Tea, coffee, and cocoa are also rich sources of antioxidants, meaning your daily hot drink habit could be beneficial. Nuts with high levels of antioxidants include walnuts (polyphenois), brazil nuts (selenium), and hazelnuts (vitamin E). A good source of beta carotene includes carrots, sweet potato, kale, mangos, and apricots.
Current research findings suggest that it is much better to consume foods rich in antioxidants, rather than take a supplement. If you want to explore this option, seek advice from your healthcare provider to ensure that taking antioxidant supplements is safe and beneficial for you.
