What is Oxidative Stress?

Free radicals are metabolic by-products formed when our body converts nutrients into energy using oxygen. Although oxygen molecules are indispensable for life, extremely reactive intermediate products are formed during metabolism, which are known as sources of free radicals. These molecules, known as reactive oxygen species/metabolites, damage cell components such as lipids, proteins and DNA. Antioxidants protect cells from these damages by neutralizing free radicals. Free radicals and antioxidants must be in balance in the body so that antioxidants can neutralize free radicals. If the free radical level increases compared to the antioxidant level, free radicals cause oxidative damage in cells and this situation is called oxidative stress. This situation can also be described as rusting of the body.

While modern medicine is researching new options in the treatment of diseases, it is also working intensively on maintaining a healthy life and preventing diseases. In this context, determining the formation of free radicals and antioxidant capacity is important in terms of applying an antioxidant diet to reduce the risk of contracting these diseases.

Free Radical Sources:

•Excessive alcohol consumption
•Smoking
•    Electromagnetic radiation
•    Sun rays (UV)
•    Chronic inflammation(inflammation)
•    Iron overload
•    Excessive physical exercise
•    Aging
•    Birth control pills

Prevention of Oxidation Stress Formation

The first step in preventing the formation of oxidant substances is the elimination of factors that create oxidative stress.

However, the formation of oxidant substances is inevitable within certain limits, and in order to prevent damage due to the oxidant substances produced, antioxidant substances must be used to neutralize the increased oxidants.

Why is high oxidative stress dangerous?

Free radicals, including atherosclerosis (hardening of the arteries), heart diseases, cancer, cerebrovascular disease. They contribute to the formation of pathological conditions, including aging-related degenerative disorders such as vascular diseases (diseases related to the brain vessels), neurodegenerative diseases, diabetes, acute renal failure, lung diseases, emphysema (respiratory failure), bronchitis and alcoholic liver diseases.
Foods with high antioxidant capacity:
1. Apricots:In recent studies, it has been found that the addition of 10% dried apricots is useful in the treatment of oxidative damage in stimulated experimental mice called methotrexate, which is used in some serious diseases and causes advanced cell damage.

2. Chestnut:reduces the risk of prostate cancer in men. Chestnut has two important components: aesculin, a coumarin derivative, and aeskin, a saponin derivative. Aeskin is a triterpene-saponin mixture that is abundant in the thin branches, shoots and leaves of the chestnut, and has endothelial strengthening (important in hemorrhoids and edema) and strong anti-inflammatory activity. Horse chestnut extract is one of the 'strongest active oxygen scavengers' among 65 plant extracts, rich in queracetin and kaemferol, and is of vital importance as it prevents venous leaks as well as having a strong anti-aging effect.

3. Apple: Apple and its juice are powerful antioxidants. Additionally, apple fiber and the pectin it contains are intestinal protective. In studies conducted with apples and apple juice, it has been determined that this food can prevent the formation of colon and lung cancer in humans and may protect against liver and breast cancer due to the antioxidants, pectin and vitamins it contains.

4. Grapes:Studies have shown that grapes, especially resveretrol, are a powerful heart dryer. Resveretrol is a good cardiovascular system protector with its strong antifungal (prevents fungal growth), antioxidant and antibacterial effects.

5. Tea:It is reported that its antioxidant activity is due to the phenolic substances it contains, 35-45% of dietary antioxidants consist of tea flavonoids, and the amount of antioxidants passing into the tea increases with temperature during brewing. 1gr It is suggested that tea consumption per day can provide flavonoid intake of 200-300 mg/day, and that this amount is higher than the daily recommended amount of vitamins C and E and the sum of beta carotene (70mg/day), and the importance of tea as a source of antioxidants is stated. In particular, green tea is richer in terms of phenolic substances and antioxidant activity than some beverages. Therefore, it delays the oxidation of LDL cholesterol and significantly increases the plasma antioxidant level.

6. Whole wheat bread:Fibrous foods such as whole wheat bread are rich in protocyanins and phytoestrogens and are beneficial in reducing the risk of coronary heart disease, metabolic syndrome and type 2 diabetes in men and women.

7. Garlic:In studies conducted on experimental animals, it has been determined that adding garlic to feed prevents oxidative stress and nephrotoxicity (the poisonous effect caused by toxic chemicals and drugs in the kidneys) caused by gentamicin. It has been determined that the fat-soluble diallyl sulfide found in garlic is useful in preventing breast cancer in women and prostate cancer in men, that garlic derivatives prevent colon, lung and skin cancer, and that it stimulates apoptosis by increasing the Ca level in colon cancer cells, and it is thought that its anticancer effect may be due to Se and methylselenocysteine.

8. Onion: It is a vegetable rich in flavonoids and alkyl/alkaline cysteine ​​sulfoxides, which are important antioxidants. Significant hypoglycemic and hypolipidemic effects of these antioxidants have been demonstrated in various animal experiments. Anticarcinogenic, antithrombic, fibrinolytic, antiasthmatic, antifungal and sometimes even antibacterial effects of onion against gram+ bacteria have been determined. Onion contains 30% quercetin glycoside and this substance has high bioavailability.