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Les radicaux libres

What are free radicals? How can we protect ourselves?

Written by the Phytocea team Reviewed by Phytocea Scientific Advisory Board Editorial credit: Dr. Arnaud BERNARD
• • 4 min
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What you need to remember:

  • Free radicals are unstable molecules that cause oxidative stress, which contributes to aging, the development of pathologies, and the alteration of "cellular structures and proteins".
  • The presence of free radicals is normal and our body is equipped to defend itself
  • An excess of free radicals, beyond our defense capabilities, is harmful.
  • The factors responsible for the excessive appearance of these free radicals or for the reduction of defense capacities are present in our daily lives: diet, stress, environmental pollution...
  • A balanced diet, rich in fruits and vegetables, is essential to effectively combat free radicals.
  • Antioxidant supplementation is a beneficial complement to a healthy lifestyle for effectively combating free radicals.

What are free radicals?

We regularly hear about free radicals in wellness topics. Presented as aggressive agents, accelerators of aging, true enemies of our health and vitality, most of us still struggle to understand how they work.

It's important to know that free radicals are constantly being formed in the body. This is perfectly normal; they are the result of our interaction with the environment, our metabolism, and so on. They are also necessary for certain functions, such as fighting infectious agents. However, in excess, they damage the integrity of our cells.

Free radicals are atoms that possess only a single unpaired electron in their outer shell. Highly unstable, they reach equilibrium at the expense of neighboring molecules. This leads to alterations in the structure and properties of the molecules that were used to mitigate their instability. This causes cellular damage: alterations to proteins, structural lipids, and genetic material. Fortunately, control mechanisms exist at several levels within the body.

This cascading attack, if left unchecked, will cause oxidative stress. This internal "rust" eats away at tissues, with multiple consequences for both beauty (skin aging) and health. More than a hundred diseases are attributed to them; they attack various systems in our body and can affect the eyes, memory, immune system, cardiovascular system, joints, and more.

What factors promote the production of free radicals?

Our lifestyle and environment can lead to an overproduction of free radicals and/or impair our body's defenses against them (the need for vitamins is crucial). Among the harmful factors are:

• Ultra-processed foods
• High-temperature cooking methods (grilling, frying)
• Alcohol
• Tobacco
• Pollution
• Pesticides
• Heavy metals
• Certain treatments
• Certain household products and their misuse
• Some modern materials used in our homes pollute the ambient air
• Daily stress
• Excessive exercise
• Ultraviolet rays

What is an antioxidant?

Antioxidants are substances that have a direct and powerful effect in counteracting free radicals. Our bodies synthesize some naturally, but many must be obtained through diet.

The best known are:
• Vitamin C: acerola, sea buckthorn juice, godji berries

• Vitamin A: egg yolk, carrots, pumpkin, spirulina, dried apricot

• Vitamin E: sunflower seeds, sesame seeds, wheat germ oil, salmon, sardines, avocado

• Selenium tuna, molasses, Brazil nuts

• Zinc: ginger, pecans, egg yolks, almonds

It is found in abundance in raw plant foods such as ripe fresh fruits ( blueberries , grapes, cherries), green vegetables (spinach, kale), aromatics (garlic, onion), herbs, sprouted seeds, oilseeds (almonds, chia, flax), superfoods (moringa, acai, turmeric , raw cacao…).

How can we adopt a healthy lifestyle that protects us from free radicals?

Hygienic and dietary measures are essential to maintain one's antioxidant capacity.

The advice given by the nutrition and health program (PNNS) should be given priority.

  • Adopt a diet based on raw, fresh, organic products if possible.
  • Avoid highly processed foods, eat simple
  • Raw juices made with a juicer are true concentrates of micronutrients, but they cannot completely replace whole foods; the food matrix plays an important role in the bioavailability of nutrients and the functioning of our digestive system.
  • Promote colorful plates with a variety of vegetables
  • Cook gently by braising or steaming.
  • Use cold-pressed vegetable oils, if possible rich in n-3 polyunsaturates and monounsaturates ( see our articles on fatty acids ).
  • Ensure you get optimal and sufficient sleep. Eliminate sleep disruptors (noise, light) if necessary.
  • Prioritize using "ecological" household products: black soap, Marseille soap, white vinegar, baking soda
  • Do some sport (outdoors if possible)
  • Limit factors that can cause emotional stress

In conclusion

In case of deficiencies or occasional needs, taking food supplements can be used to complement dietary intake.

At Phytocea we have developed several supplements which, in addition to their various actions, are rich in antioxidants and vitamins and help to combat oxidative stress: DTOX , ORetine , ReLive .

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FAQ

Pour réduire les radicaux libres, évitez les aliments ultra-transformés, riches en sucres ajoutés et en graisses saturées. Les plats préparés, les boissons sucrées et les snacks industriels sont souvent les plus problématiques.

Les symptômes de stress oxydatif peuvent inclure une fatigue persistante, des inflammations fréquentes, des problèmes de peau ou des troubles cognitifs. Pour un diagnostic précis, il est recommandé de consulter un professionnel de santé qui pourra proposer des tests appropriés.

Une alimentation équilibrée peut fournir de nombreux antioxydants, mais dans certains cas, comme des carences nutritionnelles ou des besoins accrus, des compléments peuvent être bénéfiques. Consultez un professionnel de santé pour une évaluation personnalisée.

Des exercices modérés comme la marche, le yoga ou la natation sont idéaux pour limiter la production de radicaux libres. Évitez les exercices excessifs qui pourraient générer un stress oxydatif accru.

Oui, maintenir une bonne hydratation, dormir suffisamment, gérer le stress par des techniques de relaxation et arrêter de fumer sont des habitudes qui peuvent renforcer votre résistance aux radicaux libres.

Oui, de nombreux produits de beauté contiennent des antioxydants comme la vitamine C ou E qui peuvent aider à protéger la peau contre les dommages causés par les radicaux libres. Vérifiez les étiquettes pour choisir des produits riches en ces ingrédients.