Free Radicals & Antioxidants

A free radical is an atom that contains at least one unpaired electron. Electrons are negatively charged particles that usually occur in pairs, forming a chemical bond. If an electron is unpaired, another atom can bond to it, triggering a chemical reaction that causes oxidative damage, particularly to heart muscle cells, nerve cells, and specific immune system cells.

Some free radicals are not harmful; for instance, those produced by the immune system destroy viruses and bacteria, while others play vital roles in producing hormones and activating enzymes necessary for life.

Free radicals come in many shapes, sizes, and chemical configurations and can damage DNA, increase LDL cholesterol, and alter a cell’s membrane. Factors that can lead to excess include radiation exposure, certain medications, environmental pollutants such as tobacco and smoke, exhaust, and a high-fat diet.

Antioxidants are naturally occurring chemicals that can help neutralize free radicals by binding to their free electrons. Many foods contain antioxidants, as do a few supplements, vitamins, and minerals, including CoQ10, superoxide dismutase, glutathione peroxidase, vitamins A, C, and E, beta-carotene, selenium, zinc, and melatonin.

We are not defenseless against free radicals, and antioxidants can act on them before damage can occur at the cellular level. While our bodies naturally produce some antioxidants, certain foods are the best way to ensure you’re getting enough.

Foods, Spices, Herbs & Supplements:

Grains: Brown rice, oatmeal, barley, and other whole grains

Legumes: All beans.

Meats: Eggs, tuna, salmon, beef, poultry, and oysters.

Spices: Mint, cinnamon, cloves, allspice, oregano, basil, and garlic.

Medicinal Herbs: Turmeric, ginkgo, burdock, milk thistle, and bilberry.

Fruits: Pomegranate, dried fruits, and plums (prunes).

Berries: Blue, black, raspberry, strawberry, Goji berries, and cranberries.

Vegetables: Artichokes, kale, cauliflower, red cabbage, peppers, beets, and tomatoes.

Nuts and seeds: Walnuts, almonds, pecans, pistachios, chestnuts, sesame, and flax.

Stimulants: Green tea, coffee, and chocolate.

Vitamins- Minerals: Vitamins C, A, E, selenium, and zinc

Ayurveda’s Strategies for Oxidative Stress

Ayurveda sees free radical and antioxidant imbalance as oxidative stress, which can be caused by physical, mental, emotional, and environmental stresses (including diet). Ayurveda promotes balance through a diet of whole, non-processed, and unrefined foods, and recommends eating in accordance with the seasons based on your constitution. Additionally, it recommends Abhyanga (massage), which relieves stress and facilitates the elimination of toxins, along with yoga, meditation, and pranayama practices.