As always, it is a pleasure for me to be able to share content with all of you, it serves me to refresh knowledge and additionally to make (at least I hope so) that other people expand a little more their knowledge regarding some particular topics. In this opportunity I would like to talk about what is oxidative stress, which in essence is produced by the so-called Free Radicals.
These are produced by a very important, I could say vital, process in the organism. However, these free radicals are not only produced internally but also externally to our body, and can affect us in many different ways.
If you want to know more about it, I invite you to keep reading, what I have to share is sure to interest you.
Let's start by defining what the process of Oxidation is in the body:
Oxidation is a chemical process that occurs in the body and is essential for energy production. During oxidation, nutrients such as carbohydrates and fats are converted into energy through chemical reactions involving oxygen.
This process occurs in the cells of the body, especially in the mitochondria, which are the organelles responsible for producing energy. The oxidation process is carried out by a series of chemical reactions known as the electron transport chain.
This is a very interesting and complex process, in the image below I will leave you an image in which you can see graphically how this process is carried out inside the mitochondria, here is a very important point that I want to emphasize. When we talk about the breathing process we refer to the act by which we inhale air (rich in oxygen) and then expel air (rich in carbon dioxide).
Well, the oxygen that we inhale is going to be used later in the chain of electrons to produce ATP, which is the main energetic molecule of our body*, it is as simple as that. Did you know that?
In summary, the oxidation process is a chemical process that occurs in the body and is essential for the production of energy from the nutrients we consume.
As a result of all this chemical process, as in any metabolic process, there are wastes. In this case part of these are what we call free radicals.
Free radicals are highly reactive molecules that are produced naturally in the body as a result of normal metabolic processes, such as oxidation. They can also be generated by external factors, such as pollution, smoking and exposure to radiation. Bearing in mind that they can be generated by various pathways it is necessary to consider that:
Free radicals are very reactive and can damage the cells and tissues of the organism by reacting with them. This damage is known as oxidative stress. For example: *Free radicals can break down DNA molecules, proteins and lipids in cells.
All the damage they cause is very significant in the long term and can cause cell damage and increase the risk of chronic diseases such as diabetes, cardiovascular disease and some types of cancer.
In our body it is normal for waste to be produced in any metabolic process, however, our body always has the mechanisms to eliminate the excess of these and prevent them from accumulating and causing damage. So, why do free radicals cause damage??
*Oxidative stress is an imbalance in the body between the production of free radicals and the body's ability to neutralize and eliminate them.
When there is an excessive production of free radicals or a decrease in the body's ability to neutralize them, there can be an imbalance and oxidative stress occurs. Free radicals can damage the body's cells and tissues by reacting with them. This damage can affect various systems of the body, including the cardiovascular system, nervous system, and immune system, among others. I will mention below some diseases that can be related to oxidative stress:
Premature aging: oxidative stress can damage cells and DNA, which can contribute to aging and the appearance of wrinkles and age spots.
Cardiovascular disease: oxidative stress can damage blood vessel walls and contribute to the formation of plaque in the arteries, which can increase the risk of cardiovascular diseases such as heart attacks and strokes.
Cancer: oxidative stress can damage DNA and contribute to cell mutation, which can increase the risk of cancer.
Neurodegenerative diseases: oxidative stress can damage nerve cells and contribute to neurodegenerative diseases such as Alzheimer's and Parkinson's disease.
Eye diseases: oxidative stress can damage the eyes and contribute to eye diseases such as macular degeneration and glaucoma.
Immune system diseases: oxidative stress can weaken the immune system and increase the risk of infectious and other autoimmune diseases.
Diseases of the digestive system: oxidative stress can damage the cells of the digestive system and contribute to diseases such as chronic inflammation and irritable bowel syndrome.
As you can see, there are many diseases related to this process.
I will never cease to insist on the importance of a balanced, healthy diet to avoid any type of disease (or at least to reduce the possibility of getting sick). What can we eat to avoid oxidative stress? To protect ourselves from oxidative stress caused by free radicals, it is important to eat a balanced diet rich in antioxidants. Antioxidants are substances that can neutralize free radicals and protect the body from their effects.
Foods that are rich in antioxidants can help protect against oxidative stress. Some foods that are good sources of antioxidants include:
- Fruits: especially red fruits, such as strawberries, blueberries and cherries, and also citrus fruits, such as oranges and lemons.
- Vegetables: especially dark leafy greens, such as spinach and broccoli, and also red and orange vegetables, such as tomatoes and carrots.
- Nuts and seeds: such as walnuts, sunflower seeds and chia seeds.
- Beans: such as black beans, kidney beans and lima beans.
- Green tea: a good source of antioxidants called catechins.
In addition to including these foods in our diet, it is also important to choose fresh, high quality foods and avoid processed foods and foods high in saturated fats and sugars, as these can increase oxidative stress in the body.
It is also important to exercise regularly and avoid external factors that can increase the production of free radicals, such as smoking and pollution.
As you can see, avoiding the production of free radicals is impossible, since we are exposed to many external factors that promote their production, additionally it is a natural process, however, it is important to consider that we can do a lot to reduce their production and above all, increase their elimination, which allows us to achieve a balance that is beneficial in the long run for our body.
Hoping that this topic has been clear and that it remains in your mind a new knowledge, I say goodbye. If you have something to add you can leave it in the comments and we can all help each other. Thank you.
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