The Effects of Long-Term Free Radical Damage
Long-term free radical damage, also known as oxidative damage, is believed to contribute to aging according to the mitochondrial theory of aging, also referred to as the free radical theory of aging. Essentially, this theory suggests that free radical stress on your cells leads to aging.
The theory further posits that free radicals frequently damage mitochondrial DNA, and over time, this damage accumulates. This ongoing “wear and tear” on the genetic code slows down the functioning of your mitochondria. When mitochondria don’t work properly, the cell doesn’t get the energy it needs, affecting the cell’s overall operation. When this happens in millions of cells, the organism itself—like you—ages, and biological functions start to decline.
The good news is that you can reduce free radical damage. Let’s delve into what free radicals are, how they affect us, and their relationship with antioxidants.
What Are Free Radicals?
Free radicals are atoms, ions, or molecules with an unpaired electron, making them unstable and highly reactive. In a process called oxidation, free radicals steal electrons from other molecules—such as fats, proteins, cell membranes, and even DNA—altering the fundamental structure of the affected molecule.
While one unbalanced molecule might not seem like a big deal, oxidation triggers a chain reaction that damages a cell’s DNA, structure, and functionality. Over time, oxidative damage accumulates, contributing to aging and various degenerative diseases.
Where Do Free Radicals Come From?
There are many types of free radicals, but in health discussions, we often refer to those containing oxygen, known as reactive oxygen species (ROS). Oxygen is essential for life, and every cell in your body needs it for cellular metabolism, which is essentially your body’s metabolism. During cellular metabolism, cells use oxygen to convert food into ATP, a form of energy the body can use. Free radicals form naturally as a byproduct of this process, but problems arise when your body’s natural ability to break them down can’t keep up.
Free radicals are also generated by inflammation, illness, stress, and aging. Environmental sources like pollution, heavy metals, toxins, alcohol, cigarette smoke, radiation, industrial chemicals, and medications expose us to free radicals as well.
Completely avoiding free radicals is neither possible nor desirable. At low concentrations, free radicals are beneficial to the human body, as your immune system uses them to defend against pathogens. However, balance is crucial, and issues arise when free radicals are out of control, leading to oxidative stress.
What Is Oxidative Stress?
Oxidative stress is the damage resulting from an imbalance between free radicals and your body’s antioxidants. As mentioned, organisms age due to accumulated free radical damage to cells and DNA. This cumulative damage to cell components and connective tissue leads to wrinkles, decreased physical capability, and increased susceptibility to disease.
While the free radical theory of aging is still debated, the idea that oxidative stress contributes to degenerative conditions like arthritis, heart disease, hypertension, Alzheimer’s, Parkinson’s, muscular dystrophy, and more is widely accepted.
The Power of Antioxidants Against Free Radicals
Free radicals roam your body looking for electrons to steal or give away, and they aren’t selective. They need pairs of electrons to be stable and will frantically seek molecules to achieve this, even targeting fragile DNA molecules, proteins, and fats.
Antioxidants help by stopping free radical damage to molecules. They do this by accepting or donating an electron to stabilize the free radical. Antioxidants are unique because they remain stable even after donating an electron. The “free radical scavenging activity” of antioxidants varies from one to another.
Important Antioxidants
The body naturally produces some antioxidants, like glutathione, ubiquinol, and uric acid, although many decline with age. You likely get many others through diet or supplements.
Some of the strongest antioxidants come from fruits and vegetables, which contain unique plant-based compounds called phytochemicals. Here are a few examples:
Anthocyanins: Found abundantly in berries, eggplant, red cabbage, red grapes, and other richly-colored food plants, anthocyanins are purple-colored pigments common to many plants. They provide a broad range of health benefits.
Polyphenols: Polyphenols are a group of several thousand phytochemicals with antioxidant properties. You often hear about the polyphenols in chocolate, but scientists are increasingly researching curcumin, the active compound in turmeric.
Curcuminoids: The polyphenol compounds in turmeric have been evaluated for numerous health benefits. Curcuminoids protect and promote health by activating the immune system, protecting the brain, and influencing gene expression, among other effects.
Beta-Carotene: Beta-carotene is a reddish-orange pigment found in carrots, pumpkins, sweet potatoes, mangos, spinach, squash, tomatoes, cantaloupe, and peaches. Inside the body, it converts into vitamin A. While beta-carotene is a powerful antioxidant, some research questions whether vitamin A has any antioxidant activity.
Lycopene: Lycopene is a bright red pigment found in tomatoes, watermelons, and papayas. Like beta-carotene, lycopene is a carotenoid with antioxidant properties. Lycopene is linked to a lower risk of prostate cancer, blood clots, and stroke.
Vitamin C: Also known as ascorbic acid, vitamin C supports the immune system and overall health. It is also an antioxidant. Good sources include red and yellow bell peppers, kiwis, broccoli, cabbage, strawberries, and citrus fruits like oranges and lemons.
Vitamin E: Vitamin E is a fat-soluble vitamin known for its antioxidant properties. Sunflower and safflower oil, green veggies, nuts, and seeds are rich sources. Vitamin E is also available in multivitamins and supplements.
Selenium: Selenium is an essential mineral and antioxidant critical for thyroid health. Our bodies do not produce selenium, so we must get it from dietary sources or supplements. Brazil nuts, button and shiitake mushrooms, lima beans, chia seeds, and brown rice are good sources of selenium.
Points to Remember
Ultimately, healthy living is the result of making healthy choices and committing to a healthy lifestyle every day. Many common foods, especially fruits and vegetables, are rich in antioxidants, and a well-planned diet should provide all your body needs. However, external and environmental factors can expose us to more free radicals than diet alone can handle. In these cases, supplementation may help.
As always, consult your healthcare provider before starting any new supplementation routine to ensure you’re giving your body the right nutrition for optimal health.
