If you’ve ever heard the term “free radical” and wondered what it meant—and why free radicals are bad for you—you’re not alone. 

Simply put, free radicals are unstable forms of atoms, the tiny building blocks of all matter. An atom consists of a core orbited by even tinier particles called electrons. Not having a full set of electrons makes the atom unstable; this means the atom is always looking to bond with other atoms in an effort to find the electrons it needs.

It’s this reactivity that makes an atom a free radical.

Within the body, this reactivity can cascade into a chain reaction that damages tissues and organs. That’s what makes free radicals problematic.

The Role of Free Radicals in the Body and Their Sources

Free radicals can arise from such outside sources as cigarette smoke, pollution and radiation. But they are also created by the body itself, from the process by which cells use oxygen to create energy.

At low levels, free radicals are actually beneficial, helping cells develop properly and playing other useful roles.

At higher concentrations, however, free radicals start becoming destructive. This sets the stage for a phenomenon known asoxidative stress.

What Is Oxidative Stress and How Does It Impact Human Health?

Oxidative stress, in which the creation of free radicals continues unchecked, can damage cell membranes, lipids (fats), proteins and DNA.

Over time, this damage may promote disease development. What’s more, scientists believe this process also contributes to the signs of advancing age, such as wrinkles and graying hair.

How to Fight Free Radicals and Reduce Oxidative Stress

Making lifestyle changes is the best way to overcome the effects of oxidative stress.

The first step is to lessen the effects of outside factors that encourage free radical production.

Not smoking is crucial, as is avoiding alcohol usage. It helps to avoid air pollution and to eat organic foods (and use organic personal care products) whenever possible. And you should avoid fried foods, which can also promote the creation of free radicals.

The second step is to engage in physical activity on a consistent basis.

Playing weekend warrior after spending five days on the couch is a bad idea, since that may produce more free radicals than your body can cope with.

However, exercising frequently appears to enhance the body's ability to cope with the free radicals that being active produces, thus reducing your overall levels of oxidative stress.

It appears that reducing psychological stress offers another way to lessen the harm caused by excessive free radicals.

Research has found a link between emotional stress and increased markers of oxidative stress within the body. Exercise helps lower stress levels, as do meditation, spending time in nature and talking with friends.

Diet forms the backbone of any free radical defense plan. One reason: Many foods contain substances called antioxidants.

What Are Antioxidants?

Not surprisingly, the body doesn’t just allow oxidative stress to occur unchecked. It employs substances, known asantioxidants, that donate electrons to free radicals, shutting down the oxidative process.

Because there are many different types of free radicals, the body contains many different types of antioxidants.

However, many factors, such as poor diet and pollution exposure, can produce more free radicals than the body can neutralize. That’s one reason to eat foods such as fresh produce and whole grains, which contain various antioxidants.

What Is ORAC?

There is a way to measure the effectiveness of antioxidants found in foods.

Known asoxygen radical absorbance capacity, or ORAC, it involves placing food samples in test tubes along with substances that promote oxidation and other substances that are vulnerable to oxidation’s effects.

The less free radical damage, the higher the food’s antioxidant capacity and the higher its ORAC value.

You may know that blueberries, for example, have a high ORAC score.

But two foods that are among the ORAC champs may surprise you: cocoa powder, clocking in at nearly 81,000 ORAC per 100 grams (according to the US Department of Agriculture)...and ground cinnamon, at more than 267,000 ORAC. So go ahead and enjoy that hot chocolate with cinnamon!

Free Radicals and Antioxidants FAQ

What do free radicals in the body do?

Free radicals are unstable atoms that can cause oxidative stress, leading to cell damage and contributing to aging and diseases, including cancer.

How to get rid of free radicals?

To combat free radicals, consume a diet rich in antioxidants found in fruits, vegetables, nuts and whole grains, which can neutralize free radicals and reduce oxidative stress.

What does free radicals mean in simple terms?

Free radicals are molecules with unpaired electrons, making them highly reactive and potentially damaging to cells within the body.

What foods contain free radicals?

Foods do not typically contain free radicals; however, some cooking methods like frying and grilling can produce free radicals in food.

What do free radicals do to hair?

Free radicals can damage hair by weakening and breaking down hair proteins, leading to dryness, thinning and hair loss.

What cancels free radicals?

Antioxidants, such as vitamin C, vitamin E and beta-carotene, effectively cancel out free radicals by donating an electron, thus stabilizing them and preventing cellular damage.

Does coffee remove free radicals?

Coffee contains antioxidants, which can help neutralize free radicals, although it is not a primary treatment for free radical removal.

Do bananas get rid of free radicals?

Bananas, being rich in antioxidants like vitamin C, can help combat free radicals and protect against oxidative stress.

IMPORTANT DISCLAIMER

The information in this blog is provided for educational purposes only and is not a substitute for consultation with a doctor or qualified healthcare professional. Consultation with a doctor or qualified healthcare practitioner is strongly advised before starting any regimen of supplementation, a change in diet or any exercise routine. Individuals who engage in supplementation to promote health, address conditions or support any structure or function of the body assume all risks. Women who are pregnant, especially, should seek the advice of a medical doctor before taking any dietary supplement and before starting any change in diet or lifestyle. Descriptions of herbs, vitamins, nutrients or any ingredients are not recommendations to take our products or those of any other company. We are not doctors or primary-source science researchers. Instead, we defer to the findings of scientific experts who conduct studies, as well as those who compile and publish scientific literature on the potential health benefits of nutrients, herbs, spices, vitamins or minerals. We cannot guarantee that any individual will experience any of the health benefits associated with the nutrients described. Natural Organics will not be held liable for any injuries, damages, hindrances or negative effects resulting from any reliance on the information presented, nor will Natural Organics be held accountable for any inaccuracy, miscalculation or error in the scientific literature upon which the information provided is based.