Sensation of Health - 10 Antioxidants

Unbound radical ions, also known as reactive forms of oxygen in scientific literature, are byproducts of typical oxygen transitions and exhibit higher reactivity. It is estimated that about 5% of the oxygen delivered to tissues is converted into unbound radical ions. Low physiological levels of unbound radicals are essential for the proper functioning of the system. For example, their presence in muscles allows them to maintain normal tension and contract, however, an excess in the production of unbound radicals prevents the function of muscle fibers, leading to weakness and fatigue. Excess production of reactive compounds is known to cause oxidative stress. Unbound radical ions can cause direct damage when they react with protein and lipid components. The concentrations of unbound radicals achieved under normal conditions are safe, as they are effectively neutralized by enzymatic mechanisms such as glutathione peroxidase. However, an excess in the production of unbound radicals exceeds the body's defense capabilities and can only be supported by the intake of antioxidants from food.

Due to the escalating risk of diseases related to oxidative stress, interest in substances that can safeguard human health is growing. Compounds with radical scavenging properties are substances that possess antioxidant attributes and can eliminate free radicals. These include primarily vitamins A, C, and E, selenium, and bioflavonoids. Among classical compounds with radical scavenging properties, vitamin E is marked by the most potent antioxidant effect, whose efficacy has been corroborated by numerous researchers. Reactive forms of oxygen can harm diverse cells in the human body, hence a high intake of compounds with radical scavenging properties can diminish the risk and consequences of diseases such as cancer, atherosclerosis, Parkinson's disease, or cataracts.

In essence, the majority of spices and herbs contain an exceptionally high amount of antioxidants per 100 grams of product. Unfortunately, we seldom use them in such enormous quantities, so they cannot be compared in weight to conventional food items. Nevertheless, spices play a significant role in increasing overall antioxidant intake, particularly in the case of dishes originating from regions where intensely spiced flavors prevail. Notably, cloves, mint, and cinnamon deserve special attention. The former contains the most antioxidants and should find a permanent place in every kitchen.

It is important to remember that products of plant origin make up the main source of antioxidants in the diet. A direct comparison of meat products with fruits, vegetables and nuts shows that the latter group has on average up to 33 times more antioxidants. Important and easy-to-eat sources of antioxidants are berries – various varieties, which are characterized by high levels of flavonoids, tannins and lignans. Nuts are also a valuable source of antioxidants and can help fight free radicals. Other products that contain antioxidants are coffee and tea. In recent years, studies have shown that chocolate has strong antioxidant properties, which is due to the cocoa content, so it is best to choose dark chocolate.