Free Radicals & Anti-oxidants

During festive season we have enjoyed good foods (?) to satisfy our craving of tasty spicy foods without thinking about nutritional values. Even we take sufficient junk foods during festivals. Festive season is over, now lets see what we should take and what not. Sir Robert McCarrison one of the best known nutritionists said : “The right kind of food is the most important single factor in the promotion of health and the wrong kind of food is the most important single factor in the promotion of disease”.

Most of the health-enhancing nutrients in fruits and vegetables are bright colored like red, yellow, orange and green. Dark and intensely-colored plant foods usually contain more chemically active Antioxidant pigments than the pale ones.

‘Your food shall be your medicine’ – said by Hippocrates, one of the famous Greek physicians. Hippocratic philosophy was that - the Nature has an innate power of healing, and that diseases are closely linked to the physical environment.

FREE RADICALS : Normally, the molecules of body cells are balanced; they have an even number of electrons. A Free Radical is a molecule that has lost one of its electrons leaving it with an odd number of electron(s). Environmental factors like pollution, Sunlight, X-rays, smoking and eating junk foods also create free radicals. It need to be arrested by means of intake of sufficient Antioxidants (fruits and vegetables). Human body is composed of many different types of cells, which are the building block of the human body. Human body is multi cellular. Free Radicals damage the molecular structures of the cells leading to unstable, unbalance and damaged. In this process the cellular damages lead to diseases or even become malignant causing cancer. Intake of Anti-oxidants can balance the molecules or stop further damaging of cells and may keeps the diseases away.

Free Radicals damage the molecular structures of the cells leaving unstable, unbalance, like a person standing with one shoe. The person having one shoe can be balanced once he is supplied with another shoe. In the similar way the unbalance cell can be balanced and stable if an electron is supplied to it and that can do “Antioxidant” only because it has an extra electron, which can be donated to that unbalanced molecule and the “electron stealing” from the nearby molecule, chain reaction is stopped and the cell become stable. This is how a Free Radical is neutralized by Antioxidant. Antioxidants are stable in either (odd or even electron) form. Therefore it does not become Free Radical by losing one electron.

Normally, bonds don’t split in a way that leaves a molecule with an odd, unpaired electron. But when weak bonds split, free radicals are formed. Antioxidants are nutritional compounds in whole foods that have extra electrons. Antioxidants neutralize free radicals by donating that extra electron, ending the electron-”stealing” chain reaction. The antioxidant nutrients themselves don’t become free radicals when they “donate” an electron because they are stable in either form (i.e. odd or even).

Our body has a mechanism to combat free radicals, but if antioxidants are inadequately supplied to our system, or if the free-radical production is excessive, damage can occur. Free Radicals accelerates the ageing process. It may be noted here that “Free Radical Damage” accumulates with age. This is why the people who can not afford to take nutritional foods, may appear older than they actually are.

Source of Anti-oxidants : Some of the best bright colored fruits and vegetables are listed below which are rich in Antioxidant pigments :

Mango, Papaya, Pumpkin, sweet potato, Fresh corn, Tomatoes, Grapes (Blueberries), Watermelon, Strawberries, Carrots, Oranges and other Citrus fruits, Sweet peppers (all colors), Kale, Spinach (dark greens). Go for bright colored vegetables and fruits.

However, faulty cooking and prolonged storage destroy these valuable nutrients to some extent. Most of the vegetables and fruits are, therefore, best consumed in their natural raw state without peeling the outer skin, in the form of salads or half boiled.

Health benefits from Broccoli

Broccoli is a green vegetable that belongs to the family of cauliflower. It contains the highest amount of nutrients like Vitamin-C, A, folic Acid and also fibre. When Broccoli is taken regularly, it supplies the following most useful nutrients to our body and we are benefited in many ways :

Calcium : It can be used as a alternative source to get Calcium who don’t take calcium rich or dairy products. Calcium helps to prevent Osteoporosis.

Potassium : It helps to control hypertension and prevent colon cancer.

Anti-oxidants : it contains Anti-oxidants like Vitamin C and Beta carotene which reduce the risk of cataracts, cardiac ailments and various cancers. Beta Carotene is converted into Vitamin A in the body which help neutralize Free Radicals ( Please refer my previous article : “Free Radicals and Anti-oxidants) which make cells more vulnerable to damage.

Fibre : Broccoli is high in fibre which helps in ensuring the health of the Gastrointestinal tract and also reduce the Cholesterol levels in the blood.

Folic Acid : It has high content of folic acid which is important for pregnant women.

Love your life

Smoking is most popular among youth to show cool attitude. This happens when they are in high school or in college, mostly to impress the girl friends. It is an addiction, the bad habit cultivated at young age , it is nearly impossible to come out from that. It not only affects the smoker but also people around him (passive smokers). Thus a smoker is affecting his life as well as his wife and his children.

“Inhalation of tobacco smoke causes several immediate responses within the heart and blood vessels. Within one minute the heart rate begins to rise, increasing by as much as 30 percent during the first 10 minutes of smoking. Carbon monoxide in tobacco smoke exerts its negative effects by reducing the blood’s ability to carry oxygen.”

“Medical research has determined that chronic tobacco smoking is a major contributing factor towards many health problems, particularly Lung cancer, Emphysema and cardiovascular diseases.”

Smoking also causes wrinkles, yellow teeth, bad breath beside the above mentioned major health problems. Thus smoking not only chills but also kills you. If you choose to smoke, you choose a shortcut path to hell. Try to love your life and stop infecting innocents around you.

“Quoted” matters from Wikipedia

Why natural food ?

Because it the best for your health and your body knows these foods very well because his ancestors used to take these.

Thanks to Science which proves that the food we eat can put the brakes on the ageing process. A little investment in healthy diets can help reduce likelihood of suffering from ailments such as failing eyesight, arthritis and heart disease as well as fatigue and lackluster skin etc.

As discussed earlier chapters that most of the diseases we suffer today are caused by free radicals and malnutrition, as a result of pollution, wrong food habits and lifestyles. These Free Radicals are highly reactive molecules that damages our cells and genetic materials within the cells. This unbalance condition of the molecular structures of cells cause diseases. Proper nutrition by right food can balance the molecules or stop further damaging of cells and may keeps the diseases away.

Growing old gracefully is an art that anyone can master with a little help from the right food. You have to be little selective and change food habit. We the urban people mostly having wrong food habits. So it is time to change your food habits and switch over to natural foods which is more beneficial for your health.

NATURAL FOODS FOR GOOD HEALTH

We must try to cultivate a habit for taking these natural food for good health. May be due to busy lifestyle and changed food habits, we seldom keep these in our daily diet chart. Try few common ones, if not full.

Broccoli : 294 mg of potassium in just three spears. Potassium counteracts the effects of sodium by dilating blood vessels and increasing the amount sodium excreted in your urine, thus lowering blood pressure and protecting against stroke.

Almonds : One tablespoonful of almonds providees 2.2 gms of alpha- tocopherol, a type of vitamin E, which reduces the risk of Alzheimer's. Vitamin E fights free radical damage.

Cashew Nuts : High in iron, cashew nuts are great for lifting you out of blues. Taking 20 cashew medium cashew nuts three times a week is ideal. However if you are extremely calorie conscious, avoid.

Orange : A vitamin C enriched orange is what you need to face the audience. Studies proved that who take 1000mg of Vitamin C before a speech are much more relaxed than those who don’t.

Avocado : Loaded with Vitamin C & E. Avocados are excellent for keeping skin soft supple and healthy and for maintaining glossy hair. High in Omega-3 fatty acids, they help prevent wrinkles, enhance brain power and treat arthritic pain. They contain the antioxidant lutein, which has been shown to protect against eye problems and cardiovascular disease.

Walnuts : Walnuts contain melatonin, a hormone that regulates sleep and also acts as a powerful antioxidant. Consuming walnut in the evening leads to sound sleep.

Sunflower seeds : One tablespoon of sunflower seeds provides 8.35 mcg of selenium. Men with high level of selenium have a 49 % lower incedence of advanced prostate cancerthan thoswe with the lowest levels.

Cucumber : It helps to maintain a youthful appearance, thanks to its hydrating and anti inflammatory properties. When ingested, the high water and balanced mineral content makes it one the best diuretics.Cucumber is rich source of silica, a mineral needed for healthy skin, bone and connective tissue. Silica also plays a major role in preventing cardiovascular disease and osteoporosis.

Flaxseeds : One tablespoon of flaxseeds will give you 2.3 grams of OMEGA-3 fatty acids (read in details about Omega-3, in "Facts about Fats" below), which are linked to reduced risk of heart disease, Alzheimer's and depression. It also inhibits cancer cell growth. (Picture of flaxseeds shown at left ).

Ginseng : Consuming Ginseng counters mental fatigue and nervous disorders. The main health benefits are derived from its roots, which are chewed to recover form bad health.

Oatmeal : A magical food. It strengthens the nervous system and has tranquilizing and relaxing effects. It can be cooked with milk or water.

Cardamom : Regular intake of cardamom sharpens and stimulates the mind. It also counters premenstrual tension and attendant irritation.

TREAT HERBAL WAY

Poor immunity : Grapefruit seed extract, burdock, black walnut and wormwood.

Skin problem : Omega 3 and Omega 6 fatty acids – available in walnut, oily fish, hemp seed oil, pumpkin oil, flax seed oil.

Anti-aging : Oats, Brahmi, alfalfa, gingko, green tea & almonds.

Menopausal problems : For menopausal women – suffering from common symptoms like hot flashes and night sweats, leading to insomnia, fatigue and depression- soy consumption is extremely beneficial. Take it in any form – beans, milk, flour, tofu and let the constituent phytochemicals fight for you.

Male Infertility

We seldom think about our fertility or the health of sperm before marriage or before having a child. But science tells us, we should consider our fertility and be protective of it for the well being of our future children. The present day life style and environmental hazards can adversely affect our productive health.

If you want to become a father, cool your testicles, avoid long hot baths and stick to showers. Yes research confirmed that prolonged immerson in hot water affects male fertility.

Men used to spending half an hour or more in a bath shows decrease of sperm production, according to research published in the journal of Brazilian Society of Urology. Sperm needs cool surroundings to develop best which is why the testicles are outside the body. Because of this, men who want to father a child are advised not to wear tight clothing or underwear that causes too much heat to build up.

In a pilot study by the researchers, involving men with fertility problems half of those who refrained from baths saw their sparm count rise by an average of 491%.

It has been believed for decades that wet heat exposure is bad for fertility. Research has proved that believe and the evidence they got can be shown to the patients that theses recreational activities are a real risk for men.

Source : TOI 8/3/07

A survey conducted by AIIMS, New Delhi, India, revealed that those males who wear tight jean pants are less fertile than those who don't. Reason is the same heat of surrounding areas of testicles as explained above.

Source : TOI

Folic Acid improves memory of elderly people

Daily supplements of folic acid could improve the memory and brainpower of elderly people, say experts.

Dutch researchers from the University of Wageningen gave a group of 818 volunteers aged 50-70 either low dose folic acid supplements or a dummy drug for three years, said the online edition of BBC News.

The folic acid group had significantly better memories and were faster at processing information, the researchers found. They had similar mental abilities to contemporaries almost five years younger, the Lancet study found.

But experts said this benefit must be balanced against other risks - an increase in folic acid can mask a vitamin B12 deficiency in older people. This causes anaemia and can lead to serious health problems, like nerve damage.

Further research is needed to reach a more definitive answer on the benefits and effects of folic acid supplementation, the experts said.

Both folic acid and vitamin B12 are essential for good health and good levels of both can be achieved by eating a healthy, balanced diet. Green vegetables are rich in folic acid, while B12 is found in foods such as eggs and meat.

Source : MSN Blog