Free Radicals 101
What Are Free Radicals?
Free radicals are molecules with an unpaired electron, which makes them highly reactive. Normally, electrons are found in pairs, but when a molecule or atom breaks apart it creates a single, highly-reactive and unstable molecule called a free radical.
These molecules act like tiny Pac-Men constantly searching for electrons to pair up with, and they'll do whatever it takes to find those missing electrons—including stealing them from other molecules in our bodies.
When these molecules steal electrons it creates "oxidative stress" in the affected cells and tissues of your body. Oxidative stress causes inflammation and other symptoms that can accumulate over time and increase your risk of disease (like heart disease and cancer) and accelerate the aging process.
Free radicals are created when we’re exposed to certain elements like air pollution, cleaning chemicals, viruses, or over-sun exposure, but they can also be caused by metabolic, or everyday, processes that happen within the body.
The good news is, while our bodies produce free radicals naturally as part of normal processes, it also has defense mechanisms in place. Eating antioxidant-rich foods such as fruits and vegetables helps supply your body with the nutrients it needs to fight free radical damage.
Antioxidants and Their Benefits
Antioxidants are molecules that can neutralize the damaging effects of free radicals. They do this by giving up electrons to stabilize a molecule, and ultimately, prevent it from doing cellular damage in our body.
There are various types of antioxidants, which include natural substances like Vitamins A, C & E.
By consuming foods that contain these compounds and taking antioxidant supplements, you're actually helping your body fight off the damaging effects of free radicals. Antioxidants can even help reverse the signs of aging that may be caused by free radical damage.
Foods Naturally High in Antioxidants
Maintaining a diet rich in antioxidants can help fight off free radicals, and luckily, there are plenty of foods that are naturally high in antioxidants. Here are some of our favorites:
Nuts and Seeds
A handful of nuts and seeds like walnuts, almonds and pumpkin seeds can be a great source of balanced nutrition and antioxidants. They're easy to store in your pantry and make an easy snack on-the-go!
Green Tea
Green tea is full of powerful polyphenols that offer antioxidant benefits. Have a cup before bed or first thing in the morning for an energy boost. We recommend organic green tea with microgreens in it.
Dark Green Vegetables
Vegetables like broccoli, kale, brussel sprouts, and bok choy are full of antioxidants like Vitamin C. Here’s a full list of these powerful veggies!
Microgreens
Microgreens are a phase in the plant's life cycle when they’re around 14 days old and most concentrated in all the good things like vitamins, minerals and unique antioxidants.
Lifestyle Habits to Reduce Risk of Free Radicals
Here are a couple of other lifestyle habits other than eating more antioxidants that will help reduce your risk of oxidative stress!
Exercise regularly
Physical activity is incredibly important for promoting cell regeneration and repair. Aim for 30 minutes of moderate exercise a day — or at least five days out of the week — to keep those nasty free radicals at bay. Make sure to incorporate both aerobic exercise (think: running) and muscle strengthening exercises (like lifting weights) into your routine for best results. Our go to, in Colorado, is hiking and biking! Here’s a list of antioxidant-rich foods that are also great for post recovery.
Reduce stress
Stress is a major contributing factor to the formation of free radicals — it triggers the release of certain hormones that increase inflammation, which actually escalate free radical damage over time. Taking steps like practicing mindfulness meditation or yoga can help to reduce stress levels and improve overall health.
It's also important not to forget about limiting exposure to environmental sources like air pollution, cigarette smoke, pesticides, heavy metals — all things that have been linked directly to the formation of free radicals in the body.
All in all, free radicals are an innate part of life and we come into contact with them every day. As we age, our bodies become increasingly prone to oxidative damage from free radicals, which can result in cell damage, and can even lead to serious health issues. Prioritize limiting sources of free radicals and increasing your antioxidants. This path can be fun and tasty!