Oxidative stress consists of the damage of different cells of our organism caused by the interaction and accumulation inside our body of particles called free radicals. These particles originate from the continued use of oxygen by our body and are responsible for the aging of our cells, organs and tissues, which is also reflected externally in our skin, nails and hair.

Oxidative stress caused by free radicals can also lead to other diseases and diseases. That is why, in this  article, we give you some clues and recommendations on how to combat oxidative stress .

You may also be interested in: Causes of oxidative stress

 1. Causes and symptoms of oxidative stress
 2. Antioxidants to combat oxidative stress
 3. Selenium, mineral rich in antioxidants
 4. Betacarotenes and carotenoids
 5. Vitamin C
 6. Vitamin E

1. Causes and symptoms of oxidative stress

The oxidation caused by the interaction of our cells with oxygen is an inevitable process since it is necessary for our organism. However, oxidative stress can also be caused by other external causes that increase the production of free radicals within our body. Among the causes of oxidative stress are :

  • Tobacco smoke causes oxidative stress both for smokers and for people who breathe in this smoke.
  • Alcohol and other types of drugs.
  • Overexposure to sunlight and other UV rays.
  • Living in an environment with high air pollution.
  • Poor diet in foods containing antioxidants.

Oxidative stress can be identified by the following symptoms and signs :

  • The skin becomes less tender and spots appear.
  • Increased wrinkles more marked.
  • Increased hair breakage.
  • Muscle pain and inflammation of the joints.
  • Emergence of dark circles.

of oxidative stress

2. Antioxidants to combat oxidative stress

Antioxidants are substances such as minerals and vitamins that help both combat and prevent oxidative stress , as they have the ability to slow down and / or delay the oxidation process that our cells suffer because of the accumulation of free radicals in our body . Therefore , the best way to combat oxidative stress is through antioxidant therapies or a diet with foods and supplements that are rich in this substance.

However, not all antioxidant substances or compounds have the same ability to neutralize free radicals and, therefore, decrease cell stress . You are likely to be on a healthy diet rich in antioxidants and you will not get any results. It has been shown that the most effective antioxidants to combat combative stress are: selenium, vitamin C and D and beta carotene and carotenoid compounds.

foods are rich in antioxidants

3. Selenium, mineral rich in antioxidants

Selenium is a mineral with powerful antioxidant properties very present in foods like fish, seafood, eggs, wheat germ, red meat and nuts. It has been proven that selenium is an essential trace element to combat oxidative stress as it helps an enzyme in our body called glutation peroxidase, which has the function of protecting the cell membrane from oxidation that is caused by free radicals.

The recommended amount of selenium per day is about 55 mg per day , which we can obtain from the foods mentioned above.

4. Betacarotenes and carotenoids

Betacarotenes is a plant compound that belongs to the group of carotenoids and found in most fruits and vegetables. This vegetable pigment is rich in provitamin A and has excellent antioxidant properties that help prevent oxidative stress. Thanks to its antioxidant properties, beta-carotenes are excellent allies to protect our skin from the free radicals found externally in tobacco, sunlight or air pollution.

The foods that most contain beta-carotenes are carrots , a vegetable that can be consumed both raw and in other forms, and we can also find this compound in other vegetables and fruits like pumpkin, spinach, broccoli, mango, papaya, Peaches and loquats.

Betacarotenes and carotenoids

5. Vitamin C

Vitamin C is a powerful antioxidant agent that intervenes very effectively in numerous processes that our body performs. Also known as ascorbic acid , this vitamin with potent antioxidant properties has the ability to reduce the oxidation process of many compounds in our body because it acts as a shield, which, it appears to oxidize so that these compounds do not undergo this process. In addition vitamin C also participates in other processes related to the antiaging of the skin as in the acceleration of the healing process of the skin and in the natural formation of collagen.

To combat oxidative stress it is necessary to consume foods that contain vitamin C at least 4 times a day . The richest foods in this vitamin are guava, orange, pineapple, papaya, tomato, spinach and apples.

6. Vitamin E

Vitamin E is also an excellent antioxidant for the lipid media of our body that is responsible for protecting cells from any reaction of oxidative stress that has to do with fat. It also helps intercept free radical attacks to the thinner layer of fat in our cells thus preventing possible damage and oxidative stress.

Vitamin E is mainly present in vegetable oils such as olive, sunflower and soy and in other foods such as almonds, peanuts, butter and eggs. To combat oxidative stress it is recommended to consume foods that give you between 100 and 200 mg of vitamin E a day .

This article is purely informative,  we do not have the power to prescribe any medical treatment or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

If you want to read more similar articles How to combat oxidative stress , we recommend you to enter our category of Diseases and side effects .