Antioxidants, anti-aging allies

Antioxidants are molecules that, as their name suggests, inhibit, slow down, or hinder oxidation reactions. The paradox of oxidation is that we need oxygen to live and oxidation reactions are part of our metabolism and are necessary for our life. However, oxygen is a molecule that generate reactive species such as free radicals that cause oxidative damage to living beings. For this reason, organisms have a complex network of metabolites and enzymes that can be generated in our cells, whether at the level of DNA, lipids, proteins ...

What is oxidation?

Oxidation is a general term that refers to a series of chemical reactions that can occur both in living organisms and in food and that are divided into three main stages:

• The initiation: it is produced by the instability of some molecules and because some factors favor the triggering of a series of reactions that produce the first free radical. For example, in an oil, light, heat, contact with metal ions, etc. act as pro-oxidant factors. On the skin, it favors oxidative stress, ultraviolet radiation, race, lifestyle, way of dressing, etc.
• Propagation: then this free radical in contact with oxygen would influence another molecule generating another free radical and forming a chain reaction that would evolve, degrading the product or tissue in question, unless some antioxidant stops this evolution.
• Termination: it can be produced by the evolution of oxidation (which leads to the degradation of the product or tissue) or by the action of antioxidants that have slowed down the cascade of oxidation reactions, protecting the tissue.

What are antioxidants?

Antioxidants are molecules that inhibit or interfere in the formation process, during the initiation and propagation stages. Antioxidants can be classified according to their origin, such as artificial or synthetic and natural. They can be effective separately, but the combination of two or more produces a reinforced action. This synergistic effect between antioxidants is widely exploited by the food industry.

Types of antioxidants

To maintain life we ​​need a minimum level of energy and nutrients to cover our normal functions. In addition, to maintain health we require a plus to face possible attacks from the environment. This plus means what we provide to our body through healthy habits of life, in what refers fundamentally to the diet, exercise and stress level. If what we want is to achieve a minimum impact of the passage of time on our body, we must take care of ourselves at all levels, and in food this happens by having a varied, balanced diet, sufficient but without excesses and with an adequate supply of minerals, vitamins and substances bioactive with beneficial properties.

Antioxidants have the function of slowing down oxidation reactions and this occurs both in food and in living organisms. To stop these reactions at the food industry level, synthetic antioxidants and a combination of antioxidants are used, but we will focus on the antioxidants that we can take naturally with food and that can contribute to a better state of health and a possible anti-aging effect. We will highlight some antioxidants:

Carotenoids

They are pigments of yellow, orange and reddish colors that we find in the world vegetable, although we also have them in green leafy vegetables. The most studied carotenoids are beta-carotene, lycopene, lutein, and zeaxanthin. Beta-carotene is a precursor substance of vitamin A that our body can transform if it needs it. Lutein and zeaxanthin seem to have beneficial properties at the ocular level, while lycopene is considered efficient against free radicals that cause damage especially to the eyes and skin.

In any case, the antioxidant potential and its positive effects compared to the possible negative effects of a supplementation with these compounds is still under study and in some cases generates contradictory results. Therefore, we must bear in mind that the intake of these elements through food does not pose a risk and is potentially beneficial, but we should not go to supplementation without the advice and supervision of a professional. We find carotenoids in green leafy vegetables such as spinach and the chard, and in orange colored fruits and vegetables, such as carrots, the pumpkin, the mango, the loquats, etc.

Tocopherols and tocotrienols

It is a series of substances with vitamin E activity. Vitamin E acts mainly as an antioxidant since it stops the proliferation of free radicals, regenerates itself thanks to vitamin C, protects fatty acids from oxidation and maintains the permeability of the cell membranes. It acts at the level of the skin and for this reason it is attributed a possible anti-aging effect. They are found in foods rich in polyunsaturated fatty acids such as olive oil Y the sunflower, the nuts, the wheat germ, the avocado, the yolk…

Ascorbic acid or vitamin C

It has an important role in cell metabolism and is also attributed a role in the protection of the mucous membranes and in the formation of collagen, a molecule related to the elasticity of the skin. Vitamin C acts in synergy with vitamin E, enhancing its antioxidant activity. They are in the parsley, berries, citrus, chive, Kiwi, strawberries, Peppers… And, in general, fruits and vegetables, but it oxidizes easily, so to obtain the benefits of vitamin C we must take these foods raw, and keep them in a cool place protected from light.

Polyphenols

These compounds are natural from the plant kingdom and are known above all for their antioxidant properties. It is an extensive group of compounds, anthocyanins, tannins, lignins, flavonoids ... Anthocyanins are pigments responsible for the reddish and purplish color of many fruits and vegetables such as raspberries, cherries, red cabbage, grape, etc. Tannins confer an astringent sensation to the foods that contain them, nature uses them mainly as protection since many animals reject this flavor. They are found in a higher proportion in fruits that are still green and they decrease with maturation. They are in apples, blackberries, grapes, tea leaves ...

Lignins are structural compounds found in plant cell walls. Flavonoids serve many functions in plant organisms and have aroused scientific interest due to their biological activity in humans as antimicrobials, antioxidants, etc. They are found in citrus, bananas, soy, pea, licorice, Red fruits, grape, tea, olive oil, cocoa, walnuts, soy and fruits and vegetables in general.

Menu rich in antioxidants

This menu is an example of how to combine the aforementioned foods and the main antioxidants provided by the food or preparation are reported in parentheses. This proposal especially seeks the presence of foods with antioxidants, which does not mean that it is the appropriate diet to follow in any case as it must be adjusted personally.

• Breakfast: a piece of fruit (vitamin C) / green tea (polyphenols) / whole wheat toast with natural tomato and olive oil (carotenoids and vitamin E)
• Mid-morning: a piece of fruit (polyphenols)
• Lunch: mixed green salad with olive oil (carotenoids, vitamin C, vitamin E ...) / sautéed cold meat turkey with soy and green beans with olive oil (polyphenols and vitamin E) / a piece of fruit (polyphenols)
• Mid-afternoon: individual terrine of fresh cheese with a handful of walnuts (vitamin E and polyphenols)
• Dinner: Calabaza cream with olive oil (carotenoids and vitamin E) / grilled white fish with chives, parsley and olive oil (vitamin C and vitamin E) / skimmed yogurt with natural raspberries (vitamin C and polyphenols)

Despite taking into account all these antioxidant foods and trying to include them in the diet, the offers you a specific service based on the nutrition and obesity prevention, among others. Do not hesitate to consult the wide range of coverage for each policy and choose the one that best suits you and your family.

WHAT YOU SHOULD KNOW

• Oxidation involves a series of chemical reactions that can cause cell damage and can be slowed by antioxidants.
• To ensure that the passing of the years harms us the least, we must take care of our eating habits, sports, stress ... and provide beneficial substances such as antioxidants.
• Antioxidants are mainly found in fresh vegetable products such as carrots, citrus fruits, sunflower seeds, nuts, etc.

Mercè Gonzalo

Diploma in Human Nutrition and Dietetics