When we are breathing we naturally produce free radicals; such an unavoidable exchange! This highlights the indispensable benefit of antioxidants. However, there are lifestyle factors that can impact and increase the production of free radicals; usually external toxins, and chemicals like those found in cigarettes or industrial chemicals
In ‘How green tea enhances physical performance’ the blog post discusses free radicals. To help digest the mechanisms of the way reactive oxygen species are produced (ROS) I created a metaphor of the factory shop worker. If you don’t understand the term ‘free radical’ read that post and then continue here!
Antioxidants are beneficial to everybody, at any age, although research suggests that supplementing with antioxidants from an earlier age acts as a preventative measure for later life degenerative diseases! Antioxidants can be found in fruits, vegetables and herbs. Later-in-life diseases may be due to oxidative stress; this is where the natural balance of free radicals and antioxidants produced is no longer in equilibrium. Short term imbalances can be due to toxicity, tissue trauma, infections or excessive exercise. However, long term dis-regulation of free radicals may be implicated in neurodegenerative diseases, age-related eye disease and diabetes mellitus.
Depending on your preferences, detoxification may be a option. Below is a Youtube video from @sweetnaturalliving that explains what can happen when the body purges all the toxins it has accumulated: The healing crisis! Although, detoxification will look different for everybody on their healing journey, I just thought that the healing crisis is explained with such clarity by @sweetnaturalliving
Antioxidant molecules have spare electrons that are donated to free radicals to neutralise their capacity to cause damage. known as free radical scavengers, antioxidants are naturally produced by the body or found in the diet. Vitamins E, C and Beta-carotene are micro-nutrients that that body cannot produce, rendering them beneficial to include within the diet, as discussed below
Dietary antioxidants
1) Vitamin E
Vitamin E is a fat-soluble lipid that can be found circulating within the cerebrospinal fluid of the body. Whole food sources of vitamin E are; wheat germ oil, sunflower, soybean oil, almonds, peanuts, beet greens, collard greens, spinach, mango and avocado. It is responsible for maintaining the integrity of cell membranes, contributing to the process of breaking down non-enzymatic oxidants in the body acting as a lipophilic free radical scavenging antioxidant
2) Vitamin K
Vitamin K is found in dark green leafy vegetables, fermented foods, cheese, eggs and meats. Through its ROS scavenging activity, vitamin K is antiapoptotic, anti-inflammatory and promotes natural cellular development. Higher consumption of vitamin K in the diet has been associated with improved memory performance for those who suffer with neuro-degenerative diseases!
3) Vitamin A
Vitamin A is a fat soluble micronutrient. Whole food sources are carrots, dark green leafy vegetables, mangos, papayas, pumpkins, sweet potatoes, spinach, liver, milk and eggs. Vitamin A carotenoids increase the plasticity of synapses and restore proteins, denoting anti-amyloid, anti-tau and antioxidant properties
Herbal antioxidants
4) Cinnamon
Cinnamon has many benefits, as well as been antioxidant the herb aids the body in regulating blood sugar levels, rendering it anti-diabetic. Lipids are lowered in the cardiovascular system, making it a great aid against cardiovascular disease! Cinnamon actions work against Parkinson’s and Alzhimer’s disease
5) Allium satvium
Garlic is antioxidant for the cardiovascular system, primarily. Although the herb works to protect and repair the body against infections. If you want to read more, explore Why you should be obsessed with Garlic
6) Rosemary
As well as been antimicrobial and neuroprotective, rosemary is an antioxidant! Personally, rosemary’s antioxidant properties in hair oil makes a wonderful addition to nourish the roots and lengths of my hair. – not to mention its hair growth benefits too!
7) Ginkgo biloba
Ginkgo is a antioxidant or the cardiovascular system, another one of Ginkgo’s main actions is to increases circulation to the brain. Through its mechanisms it enhances memory and thinking capacity, improves eye health and there are studies which suggest Ginkgo is good for Alzheimer’s and dementia
8) Crataegus spp
Hawthorn, this herbs is one of the best tonics and anti-oxidant herbs for the heart. Where all throprorestoratives are tonics, not all tonics are throprorestoratives. Some tonics, just like hawthorn, when taken for the right length of time at the appropriate dose will lead to lasting change of the heart tissue; the difference can be understood, that when a tonic is stopped, slowly the complaints will begin to arise again. Read more about Hawthorn for the heart: Crataegus for care here.
9) Silybum marianum
Milk thistle is an antioxidant for the liver, one of its most commonly known uses, is that it helps with a hangover! Aka, detoxing them toxins out of your liver from a heavy night of drinking. The plant is hepatoprotective for any alignments where the liver needs a bit of support such as menopause, where the liver is breaking down an excess of hormones
10) Green tea
A variant of Camella sinensis which holds the more research than black tea on the antioxidant properties. Green tea as explored in our last blog post How green tea enhances your physical performance discusses how this herb aids the free radicals produced during exercise, so complement an active lifestyle, although even without activity Green tea positively influences metabolism