Free radicals are waste products produced by the energy metabolism process in the body, which is the main culprit in the destruction of various cells, causing the body to deteriorate. Cigarette smoke To protect cells safely, the body relies on antioxidants to eliminate these waste products because if free radicals increase to the point of imbalance or oxidative stress, it can lead to various chronic non-communicable diseases such as diabetes, cancer, diabetes, and other diseases. cardiovascular diseases, etc.

To prevent or reduce the occurrence of oxidative stress, In addition to making healthy lifestyle changes, Healthy eating Rich in antioxidants is also important. Therefore, I would like to give you three important antioxidants as follows:

1. Vitamin A

Vitamin A precursors are divided into two groups: carotenoids such as beta-carotene, alpha-carotene, beta-cryptoxanthin, and retinoids such as retinol esters, retinal, retinoic acid, etc.

Vitamin A and Vitamin A precursors It has the ability to trap free radicals (Peroxyl Radical Scavenging) and inhibit the process of free radical formation from fats. Substances in the carotenoid group with a number of at least 11 double bonds have higher antioxidant efficacy than retinoids. Up to 5 times

Food sources high in vitamin A

These include meat, eggs, milk and dairy products.

Food sources high in carotenoids

These include yellow and orange fruits and vegetables such as carrots, pumpkins, papaya.

2. Vitamin C (Ascorbic Acid)

Vitamins with good protection against free radicals because they can provide electrons to substances that will become free radicals. This can reduce the level of free radicals.

According to various studies, the U.S. Food and Nutrition Board (FNB) concluded that smokers have lower levels of vitamin C in their blood than non-smokers. For this reason, smokers have an increased need for vitamin C by 35 mg per day. Compared to non-smokers. According to the recommendations of the Ministry of Public Health. The average person needs 60 milligrams of vitamin C per day, so smokers will have a need of at least 95 milligrams of vitamin C per day, in line with a study by Schectman et al. that the need for vitamin C in smokers increases. When the level of vitamin C in the blood of smokers is checked. It was found that only those who received more than 200 milligrams of vitamin C per day had the same normal level of vitamin C in their blood as those who did not smoke.

In addition, people who are exposed to secondhand smoke are also affected by free radicals. Therefore, even if you do not smoke, if you are exposed to secondhand smoke frequently, you may have an increased need for vitamin C than usual.

Food sources high in vitamin C

These include fruits and vegetables such as bell peppers, kale, broccoli, cauliflower, peas, tomatoes, potatoes, as well as traditional Thai vegetables such as neem tops, jute leaves. Sweet vegetables, etc.

3. Vitamin E (Tocopherol)

It is divided into 4 subgroups: Alpha, Beta, Gamma, and Delta. It has an anti-inflammatory effect. This is because it can inhibit inflammatory substances called Prostaglandin E2 (PGE2) and Leukotriene B4 (LTB4) in mucosal cells. Macrophage and Neutrophil type white blood cells

There are many studies that show that vitamin E contributes to reducing the risk of atherosclerosis, which is thought to be related to the prevention of the deterioration of LDL cholesterol due to oxidation (Lipid Peroxidation) from oxygen interacting with fats, creating a continuous chain of free radicals, resulting in LDL changing shape and toxicity. The body will perceive that this toxic LDL is a foreign substance, so it stimulates white blood cells to get rid of it by eating it. After that, the white blood cells die. The remains of white blood cells will be deposited into foam cells, causing the walls of blood vessels to thicken, which is a major cause of arteriosclerosis. When vitamin E reduces the production of free radicals. As a result, the number of toxic LDL is reduced, and the risk of developing arteriosclerosis is also reduced.

Food sources high in vitamin E

These include nuts and seeds such as peanuts, sunflower seeds, etc., as well as vegetable oils such as rice bran oil.

Although taking antioxidants plays an important role in reducing the occurrence of oxidative stress, the amount and choice of intake is an important part of the story. If taken in excessive amounts. It may become a substance that catalyzes the reaction of free radicals (pro-oxidant) instead. If taken at a dose of 30-100 mg per 1 kg of body weight, it will have antioxidant effects, but if taken in very high doses, such as 1,000 mg per 1 kg of body weight, it may help accelerate the formation of free radicals. It also depends on other factors in the body.

Vitamin supplementation for antioxidant effects should be under the supervision of a doctor to ensure safety and suitability for each person's body.

Article byBDMS Wellness Clinic Institute andBangkok Association of Physicians for Health Rehabilitation and Promotion of Obesity Education (BARSO)

References

1. Sotler R, Poljšak B, Dahmane R, Jukić T, Pavan Jukić D, Rotim C, Trebše P, Starc A. Prooxidant activities of antioxidants and their impact on health. Acta Clinica Croatica. 2019 Dec 1;58(4.):726-36.
2. Didier AJ, Stiene J, Fang L, Watkins D, Dworkin LD, Creeden JF. Antioxidant and Anti-Tumor Effects of Dietary Vitamins A, C, and E. Antioxidants. 2023 Mar 3;12(3):632.
3. Zujko ME, Witkowska AM. Dietary antioxidants and chronic diseases. Antioxidants. 2023 Feb 2;12(2):362.
4. Ziegler M, Wallert M, Lorkowski S, Peter K. Cardiovascular and metabolic protection by vitamin E: a matter of treatment strategy?. Antioxidants. 2020 Sep 29;9(10):935.
5. Schectman G, Byrd JC, Hoffmann R. Ascorbic acid requirements for smokers: analysis of a population survey. The American journal of clinical nutr1. National Institutes of Health (NIH) Office of Dietary Supplements (ODS). Office of dietary supplements - vitamin C [Internet]. U.S. Department of Health and Human Services; [cited 2024 Feb 12]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ ition. 1991 Jun 1;53(6):1466-70.
6. National Institutes of Health (NIH) Office of Dietary Supplements (ODS). Office of dietary supplements - vitamin C [Internet]. U.S. Department of Health and Human Services; [cited 2024 Feb 12]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
7. Schectman G, Byrd JC, Hoffmann R. Ascorbic acid requirements for smokers: analysis of a population survey. The American journal of clinical nutrition. 1991 Jun 1;53(6):1466-70.
8. Meydani M. Vitamin E and atherosclerosis: beyond prevention of LDL oxidation. The Journal of nutrition. 2001 Feb 1;131(2):366S-8S.
9. Esterbauer H, Wäg G, Puhl H. Lipid peroxidation and its role in atherosclerosis. British medical bulletin. 1993 Jan 1;49(3):566-76.