Slowing down or inhibiting oxidative processes in our bodies is essential for keeping inflammation and degenerative diseases at bay. Here are the antioxidants you should never go without.
In the cells of the human body, biochemical processes take place that consume oxygen to generate energy. The process of oxygen utilisation, known as oxidation, produces potentially harmful waste products: free radicals.
Antioxidants are a chemically heterogeneous group of substances capable of counteracting or neutralising their oxidative action. Based on the nature of their origin, antioxidant enzyme systems can be divided into endogenous — that is, produced by our own bodies — and exogenous, meaning introduced from outside through diet or specific supplements.
Natural antioxidants, widely found in foods such as fruit and vegetables, are essentially divided into three groups: vitamins, phenolic compounds and carotenoids.
Glutathione is the most powerful and important of the antioxidants produced by the body. It is a combination of three amino acids and fights ageing through two main pathways: the intestine and the circulatory system. It has a marked anti-ageing action, protecting the body's cells, tissues and organs and keeping them young. Glutathione also has a great detoxifying capacity, thanks to its ability to chelate heavy metals and toxic substances such as lead, mercury and aluminium, transporting them away and eliminating them from the body. It also protects the liver from damage caused by alcohol and drug use. It is further credited with the ability to strengthen the immune system, preserve the integrity of the lens of the eye, and protect against degenerative conditions such as senile dementia and Alzheimer's disease. To enhance the antioxidant action of glutathione, it is preferable to combine it with selenium, its precursor, and with vitamin E.
Vitamin C, commonly known as ascorbic acid, is the most powerful water-soluble antioxidant present in blood plasma. Being water-soluble, it performs the function of capturing free radicals directly in aqueous compartments — that is, in intracellular fluid or in plasma. It is capable of regenerating vitamin E, or tocopherol, an equally valuable antioxidant from the fat-soluble vitamin category, with which it works synergistically. Our bodies are unable to synthesise vitamin C, so it must be supplemented through the diet with fruit, vegetables and leafy greens, or by taking herbal products based on rosehip, camu-camu, acerola or baobab. If you are not certain that your daily diet provides sufficient amounts, the advice is to take it at a dose of 500 mg per day over long cycles. Morning intake is preferable, and in any case never after 6:00 pm, to avoid evening hyperactivity.
Sunflower seed oil or wheat germ oil are very rich in vitamin E. The former — naturally organic and cold-pressed — is recommended for dressing salads and vegetables in general, while the latter, which has an unpleasant flavour, is readily available in soft gel capsules to be taken at a dose of two per day with meals.
This vitamin is capable of significantly slowing the ageing process, so much so that it is widely used in cosmetics. We frequently find it in anti-wrinkle creams, precisely because of its ability to inhibit the spread of oxidative reactions and its characteristic of helping to maintain the physiological condition of the skin.
Polyphenols are the main antioxidants with scavenger activity, meaning they are able to block the propagation of oxidative reactions.
Among the phenols, resveratrol stands out — an effective antioxidant with properties superior to those of vitamin E, vitamin C and beta-carotene, with which it nevertheless exhibits a synergistic action.
It could prove to be an important agent in the prevention of human pathological processes such as inflammation, atherosclerosis and the development of cancer.
It is easily found in combination with other components — for example, blackcurrant, which enhances its anti-inflammatory action. It is also widely used in the production of cosmetic products. Excellent quantities of resveratrol are found in grapes, but Acai berries, blueberries and forest berries also boast a good concentration. The root of Polygonum cuspidatum, a plant used in traditional Asian medicine, represents the greatest source of resveratrol.
The red fruits of the pomegranate contain powerful polyphenolic antioxidants, including ellagic acid. The latter possesses strong antimutagenic activity — that is, it opposes the genetic mutation that precedes the development of tumours. It also exerts its action at the cardiovascular level by reducing blood pressure and the oxidation of LDL.
Not to be overlooked is the action of pycnogenol, a powerful antioxidant belonging to the phenol group, which is extracted from the bark of the maritime pine. Recent studies confirm the quality and efficacy of pycnogenol, which exerts its antioxidant action on multiple fronts. Excellent for the circulatory and cardiovascular system, it binds and protects collagen, thereby protecting the skin from damage caused by UV-B rays, helps to lighten dark spots on the skin, and not least assists in the formation of healthy sperm.
Among the carotenoids, the most widely regarded is certainly lycopene, the pigment with which tomatoes are rich and to which they owe their red colour. Like all carotenoids, lycopene is not synthesised by the body and must therefore be taken in through the diet. In addition to its powerful antioxidant action, considered beneficial against cellular ageing, vascular disease and tumours, it protects the skin from the harmful effects of ultraviolet light. It is indeed found in numerous supplements recommended before sun exposure.
Astaxanthin is a carotenoid extracted from a microalga that, in the most recent studies, has shown powerful antioxidant activity. Unlike others, it is able to cross the blood-brain barrier and the blood-retinal barrier, thus exerting its beneficial effects at the ocular level by controlling oxidative stress. Its action at the cerebral and nervous system level is also excellent.
Coenzyme Q10 is an anti-ageing substance that shows beneficial effects in reducing the phenomena associated with natural age-related decline. It plays a primary role in cellular energy metabolism and is a powerful antioxidant that inhibits lipid oxidation. Reduced blood levels of coenzyme Q10 have been associated with forms of neurodegenerative disease such as Alzheimer's and Parkinson's, in which the role of this molecule appears to be closely linked to reduced antioxidant activity. Recent studies indicate that the use of statins inhibits the synthesis of CoQ10, and it is therefore advisable to supplement it. The body synthesises it through certain foods, such as meat, fish, oil seeds and spinach: it is absorbed most effectively when taken during a fat-rich meal. It works in synergy with B-group vitamins and vitamin C, facilitating the assimilation of other antioxidants.
All antioxidants can be found in tablet or capsule form, which — unlike dietary intake alone — offer higher concentrations and are certainly more effective in more complex situations.