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Home Health Information Antioxidant Supplements: What You Need To Know. Antioxidant Supplements: What You Need To Know. What are antioxidants? Where do we get the antioxidants we need? Have studies been done on the health effects of antioxidants? For example: A review of 95 observational studies, with more than 2 million total participants, showed that people who had higher intakes of fruits and vegetables had lower risks of cardiovascular disease and cancer.
A study from the United Kingdom in which 72, people were followed for an average of 9 years showed that higher intakes of fruits and vegetables were associated with a lower risk of cataracts.
For example, in a study of adults living in rural areas in the United States, eating at least five servings of fruits and vegetables daily was associated with several other factors that might affect health, such as getting at least moderate physical activity and having had a routine medical exam in the past year.
Antioxidants consumed as purified chemicals might act differently than those consumed in foods, which contain complex mixtures of substances. The high doses of antioxidants in dietary supplements may have different effects than the smaller amounts in foods. Can antioxidant supplements help to prevent cancer?
In , the U. Preventive Services Task Force, an independent panel of experts that makes evidence-based recommendations about disease prevention, recommended against the use of beta-carotene or vitamin E supplements for cancer prevention.
They also concluded that the evidence is insufficient to make recommendations about supplements of other single nutrients or pairs of nutrients. Beta-carotene supplementation led to an increase in risk of lung cancer, with the strongest evidence of an increase in risk in people at high risk of this type of cancer smokers and people with occupational exposure to asbestos , as well as an increased risk of death from cardiovascular disease.
Can antioxidant supplements help to prevent cardiovascular disease? Preventive Services Task Force recommended against the use of beta-carotene or vitamin E supplements for prevention of cardiovascular disease.
Beta-carotene supplementation led to an increase in risk of lung cancer, with the strongest evidence of an increase in risk in people at high risk of this type of cancer smokers and people with occupational exposure to asbestos , and an increase in deaths from cardiovascular disease.
Can antioxidant supplements help to prevent cataracts? Are antioxidant supplements helpful for age-related macular degeneration AMD? A review that examined the results of 5 studies 76, participants did not find any significant benefit of vitamin E, vitamin C, or beta-carotene supplementation in preventing or delaying the onset of AMD.
For people who already have AMD, supplements containing a combination of antioxidants and zinc may slow the progression of the disease. The evidence for this comes from two large studies sponsored by the National Institutes of Health—the Age-Related Eye Disease Study AREDS and Age-Related Eye Disease Study 2 AREDS2.
AREDS evaluated the effects of a dietary supplement containing high doses of vitamins C and E, beta-carotene, zinc, and copper on the progression of AMD. Almost 4, people participated in this study, including 3, who had AMD. Among people with intermediate AMD, the supplement reduced the risk of developing advanced AMD by about 25 percent.
AREDS2 tested modifications to the original AREDS formula in about 4, people who were at high risk of progressing to advanced AMD. Participants were randomly assigned to groups that received the original formula or various modified versions.
The modifications included removing beta-carotene and adding lutein and zeaxanthin two carotenoids that are found in the eye. Because the link between beta-carotene and an increased risk of lung cancer in smokers was known before this study started, current smokers were not assigned to groups that received beta-carotene; only nonsmokers and former smokers were included in those groups.
After 10 years of follow-up, lutein and zeaxanthin proved to be more effective than beta-carotene in reducing the risk of progression to advanced AMD. Beta-carotene increased lung cancer risk among former smokers, but lutein and zeaxanthin did not. Are antioxidants helpful for preserving cognitive function?
Two recent reviews looked at evidence related to this topic and found mixed results. There was low-certainty evidence of better overall cognitive function after taking beta-carotene for 18 years and after taking vitamin C for 5 to 10 years, but no effects were seen after shorter periods of supplementation or after taking vitamin E.
The effects seen in the studies were small. Another review looked at studies of vitamin and mineral supplementation in people who already have mild cognitive impairment. Two of the studies involved antioxidants. In one study participants , high-dose supplementation with vitamin E for 3 years did not have a significant effect on progression of mild cognitive impairment to dementia.
In the other study, which involved combined vitamin E and C supplementation participants , the evidence was too low in quality for any conclusions to be reached about cognitive effects. Are antioxidant supplements safe?
Not necessarily. Antioxidants can have harmful effects when taken at high doses. These effects have been seen primarily in people at high risk, such as smokers. Vitamin E supplements may also interact with certain medicines, including anticoagulant or antiplatelet medicines.
High doses of vitamin C can cause diarrhea, nausea, and stomach cramps. Vitamin C supplements may also interact with cancer treatments, such as chemotherapy and radiation therapy, and they can worsen iron overload in people with hemochromatosis, a condition that causes the body to store too much iron.
Combinations of antioxidants may have undesirable effects. For example, in one study, a combination of vitamin E, vitamin C, selenium, and beta-carotene reduced the cholesterol-lowering effects of two drugs taken together for this purpose.
Tips To Consider. If you have age-related macular degeneration, consult your health care providers to determine whether supplements of the types used in the AREDS or AREDS2 trials are appropriate for you. If you are considering a dietary supplement, first get information on it from reliable sources.
Keep in mind that dietary supplements may interact with medications or other supplements and may contain ingredients not listed on the label. Your health care provider can advise you. Take charge of your health—talk with your health care providers about any complementary health approaches you use.
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PubMed® A service of the National Library of Medicine, PubMed® contains publication information and in most cases brief summaries of articles from scientific and medical journals. Key References. Aune D, Giovannucci E, Boffetta P, et al.
Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology. Bjelakovic G, Nikolova D, Gluud LL, et al.
Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database of Systematic Reviews. Accessed at cochranelibrary. com on May 10, Chew EY, Clemons TE, Agrón E, et al.
Antioxidants are natural or human-made substances that play a role in some cases of cell damage prevention or delay. Read on to learn more. Antioxidants are molecules present in the body and found in plant-based foods that counteract oxidative stress. Oxidative stress happens when there are more free radicals in the body but fewer antioxidants available to remove them.
Free radicals are molecules or fragments of molecules with at least one set of unpaired electrons. They try to form bonds with atoms, electrons, or molecules to become stable. As a result, free radicals can be a byproduct of normal metabolism. They may also form in response to exercise , sun exposure, and environmental pollutants like smog and cigarette smoke.
The oxidative stress triggered by free radicals damages healthy cells and is thought to play a role in a variety of diseases, including:. Antioxidants work to protect healthy cells from free radical attacks. By doing so, they help maintain proper physiological function and guard your health.
There are two major types of antioxidants: endogenous and exogenous. Endogenous antioxidants are ones that the body can produce. They can exist as enzymes, such as catalase CAT , or in non-enzyme forms like bilirubin or uric acid.
Antioxidants considered to be exogenous are ones that the body can't produce. These are the antioxidants most people may be familiar with, as they have to come from food.
Examples of exogenous antioxidants include:. Many plant-based foods provide antioxidants, so they're easy to come by. Some of the top sources include:. To take in a broader spectrum of antioxidants—as well as vitamins, minerals, and fiber—aim for various plant-based food groups of different colors.
Another way to increase your antioxidant intake is to replace processed foods with whole, plant-based foods. Also, consider the following ideas and tips for increasing antioxidant consumption:.
Antioxidant supplements are dietary supplements based on antioxidants that you can get from food like selenium, vitamin C, and beta-carotene.
Just like natural antioxidants, the supplements are intended to eliminate free radicals. However, scientists have concluded that getting antioxidants from foods is better than supplements. Antioxidant supplements tend to come in high doses.
Too much of any antioxidant can be more harmful than helpful. Also, research regarding the effectiveness of antioxidant supplements has been mixed, or the supplements have not resulted in significant benefits to individuals' health in the studies.
Some research has linked high-dose beta-carotene supplement use with an increased risk of lung cancer in smokers. Taking high-dose supplements of vitamin E has been associated with an increased risk of both hemorrhagic stroke—a type of stroke caused by bleeding in the brain—and prostate cancer.
Also, drug interactions can occur between antioxidant supplements and any medications you may be prescribed. For example, a person taking blood thinners can be at increased risk of bleeding if they also take vitamin E supplements. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you.
The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.
Please speak with a healthcare provider or pharmacist before starting any supplements. Antioxidants are an essential aspect of proactive nutrition and may help to fend off aging and chronic disease. However, know that antioxidants aren't a cure-all, and they shouldn't be used in supplement form to treat a medical condition without the supervision of a healthcare provider.
To best reap the benefits of antioxidants, source them from whole foods or products made from whole food ingredients. It's also the most delicious and satisfying way to get your daily dose. National Institute of Cancer. Oxidative stress. Free radical properties, source and targets, antioxidant consumption and health.
Sharifi-Rad M, Anil Kumar NV, Zucca P, et al. Lifestyle, oxidative stress, and antioxidants: back and forth in the pathophysiology of chronic diseases. Front Physiol.
Ősz BE, Jîtcă G, Ștefănescu RE, Pușcaș A, Tero-Vescan A, Vari CE. Caffeine and its antioxidant properties—it is all about dose and source. Jideani AIO, Silungwe H, Takalani T, Omolola AO, Udeh HO, Anyasi TA.
Antioxidant-rich natural fruit and vegetable products and human health. International Journal of Food Properties.
Last Updated June This Anti-oxudants was created by Anti-oxidants. org editorial staff and reviewed by Leisa Bailey, MD. Viruses and infections attack them. Free radicals also can damage your cells and DNA. Some cells can heal from the damage, while others cannot.Anti-oxidants -
That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed.
Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants. These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract.
Learn more about the health benefits of beats. Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories.
Learn about the health benefits of spinach. Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants. Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions.
Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes. Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates.
It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health. Read more about the health benefits of okra. That said, some have more bioactive compounds than others, such as vitamins E and C , for example.
Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice. They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress.
Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases.
By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Brain fog is a symptom of another medical condition.
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Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Foods High in Antioxidants. Free radicals can increase the risk of inflammation and various health issues.
The sources of antioxidants can be natural or artificial. Certain plant-based foods are thought to be rich in antioxidants.
Plant-based antioxidants are a kind of phytonutrient, or plant-based nutrient. The body also produces some antioxidants, known as endogenous antioxidants. Antioxidants that come from outside the body are called exogenous.
Free radicals are waste substances produced by cells as the body processes food and reacts to the environment. If the body cannot process and remove free radicals efficiently, oxidative stress can result.
This can harm cells and body function. Free radicals are also known as reactive oxygen species ROS. Factors that increase the production of free radicals in the body can be internal, such as inflammation , or external, for example, pollution, UV exposure, and cigarette smoke.
Antioxidants are said to help neutralize free radicals in our bodies, and this is thought to boost overall health. Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress. Activities and processes that can lead to oxidative stress include :.
The damage caused by oxidative stress has been linked to cancer, atherosclerosis , and vision loss. It is thought that the free radicals cause changes in the cells that lead to these and possibly other conditions. Other research has indicated that antioxidant supplements may help reduce vision loss due to age-related macular degeneration in older people.
Overall, however, there is a lack of evidence that a higher intake of specific antioxidants can reduce the risk of disease. In most cases, results have tended to show no benefit, or a detrimental effect, or they have been conflicting.
There are thought to be hundreds and possibly thousands of substances that can act as antioxidants. Each has its own role and can interact with others to help the body work effectively. Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods.
Each antioxidant serves a different function and is not interchangeable with another. This is why it is important to have a varied diet. To obtain some specific antioxidants, try to include the following in your diet:.
Vitamin C : Most fruits and vegetables, especially berries, oranges, and bell peppers. Vitamin E : Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables. Beta-carotene : Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes.
Lutein : Green, leafy vegetables, corn, papaya , and oranges. Selenium : Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes. Goji berries and many other food products that contain antioxidants are available to purchase online.
The following foods are good sources of antioxidants. Click on each one to find out more about their health benefits and nutritional information:.
Lycopene is the antioxidant that gives tomatoes their rich red color. When tomatoes are heat-treated, the lycopene becomes more bio-available easier for our bodies to process and use. Some fatty foods such as olive oil are partially protected from oxidation by their natural content of antioxidants.
Fatty foods are sensitive to photooxidation, [17] which forms hydroperoxides by oxidizing unsaturated fatty acids and ester. These molecules undergo free radical chain reactions, but antioxidants inhibit them by preventing the oxidation processes.
Antioxidant stabilizers are also added to fat-based cosmetics such as lipstick and moisturizers to prevent rancidity. For example, phenolic antioxidants such as stilbenes , flavonoids , and hydroxycinnamic acid strongly absorb UV radiation due to the presence of chromophores.
They reduce oxidative stress from sun exposure by absorbing UV light. Antioxidants may be added to industrial products, such as stabilizers in fuels and additives in lubricants , to prevent oxidation and polymerization that leads to the formation of engine-fouling residues.
Antioxidant polymer stabilizers are widely used to prevent the degradation of polymers , such as rubbers, plastics and adhesives , that causes a loss of strength and flexibility in these materials.
They can be protected by antiozonants. Oxidation can be accelerated by UV radiation in natural sunlight to cause photo-oxidation. Various specialised light stabilisers, such as HALS may be added to plastics to prevent this. Synthetic phenolic [24] and aminic [25] antioxidants are increasingly being identified as potential human and environmental health hazards.
Synthetic phenolic antioxidants SPAs and aminic antioxidants have potential human and environmental health hazards.
SPAs are common in indoor dust, small air particles, sediment, sewage, river water and wastewater. BHT can cause hepatotoxicity and damage to the endocrine system and may increase tumor development rates due to 1,1-dimethylhydrazine.
Phenolic antioxidants have low biodegradability, but they do not have severe toxicity toward aquatic organisms at low concentrations. Another type of antioxidant, diphenylamine DPA , is commonly used in the production of commercial, industrial lubricants and rubber products and it also acts as a supplement for automotive engine oils.
The vast majority of complex life on Earth requires oxygen for its metabolism, but this same oxygen is a highly reactive element that can damage living organisms. Thus, ideally, antioxidant systems do not remove oxidants entirely, but maintain them at some optimum concentration.
This species is produced from hydrogen peroxide in metal-catalyzed redox reactions such as the Fenton reaction. The use of oxygen as part of the process for generating metabolic energy produces reactive oxygen species.
This unstable intermediate can lead to electron "leakage", when electrons jump directly to oxygen and form the superoxide anion, instead of moving through the normal series of well-controlled reactions of the electron transport chain.
Physiological antioxidants are classified into two broad divisions, depending on whether they are soluble in water hydrophilic or in lipids lipophilic. In general, water-soluble antioxidants react with oxidants in the cell cytosol and the blood plasma , while lipid-soluble antioxidants protect cell membranes from lipid peroxidation.
Some antioxidants are only found in a few organisms, and can be pathogens or virulence factors. The interactions between these different antioxidants may be synergistic and interdependent.
Some compounds contribute to antioxidant defense by chelating transition metals and preventing them from catalyzing the production of free radicals in the cell.
The ability to sequester iron for iron-binding proteins , such as transferrin and ferritin , is one such function. See also selenium in biology and zinc in biology. retinol vitamin A : 1—3 [60]. Uric acid has the highest concentration of any blood antioxidant [58] and provides over half of the total antioxidant capacity of human serum.
Ascorbic acid or vitamin C , an oxidation-reduction redox catalyst found in both animals and plants, [71] can reduce, and thereby neutralize, reactive oxygen species such as hydrogen peroxide.
Glutathione has antioxidant properties since the thiol group in its cysteine moiety is a reducing agent and can be reversibly oxidized and reduced.
In cells, glutathione is maintained in the reduced form by the enzyme glutathione reductase and in turn reduces other metabolites and enzyme systems, such as ascorbate in the glutathione-ascorbate cycle , glutathione peroxidases and glutaredoxins , as well as reacting directly with oxidants.
Vitamin E is the collective name for a set of eight related tocopherols and tocotrienols , which are fat-soluble vitamins with antioxidant properties. It has been claimed that the α-tocopherol form is the most important lipid-soluble antioxidant, and that it protects membranes from oxidation by reacting with lipid radicals produced in the lipid peroxidation chain reaction.
This reaction produces oxidised α-tocopheroxyl radicals that can be recycled back to the active reduced form through reduction by other antioxidants, such as ascorbate, retinol or ubiquinol.
However, the roles and importance of the various forms of vitamin E are presently unclear, [87] [88] and it has even been suggested that the most important function of α-tocopherol is as a signaling molecule , with this molecule having no significant role in antioxidant metabolism.
Antioxidants that are reducing agents can also act as pro-oxidants. For example, vitamin C has antioxidant activity when it reduces oxidizing substances such as hydrogen peroxide; [92] however, it will also reduce metal ions such as iron and copper [93] that generate free radicals through the Fenton reaction.
With the presence of transition metals, there are low concentrations of ascorbic acid that can act as a radical scavenger in the Fenton reaction. The relative importance of the antioxidant and pro-oxidant activities of antioxidants is an area of current research, but vitamin C, which exerts its effects as a vitamin by oxidizing polypeptides, appears to have a mostly antioxidant action in the human body.
As with the chemical antioxidants, cells are protected against oxidative stress by an interacting network of antioxidant enzymes. This detoxification pathway is the result of multiple enzymes, with superoxide dismutases catalysing the first step and then catalases and various peroxidases removing hydrogen peroxide.
As with antioxidant metabolites, the contributions of these enzymes to antioxidant defenses can be hard to separate from one another, but the generation of transgenic mice lacking just one antioxidant enzyme can be informative.
Superoxide dismutases SODs are a class of closely related enzymes that catalyze the breakdown of the superoxide anion into oxygen and hydrogen peroxide. Catalases are enzymes that catalyse the conversion of hydrogen peroxide to water and oxygen, using either an iron or manganese cofactor.
Here, its cofactor is oxidised by one molecule of hydrogen peroxide and then regenerated by transferring the bound oxygen to a second molecule of substrate. Peroxiredoxins are peroxidases that catalyze the reduction of hydrogen peroxide, organic hydroperoxides , as well as peroxynitrite.
The thioredoxin system contains the k Da protein thioredoxin and its companion thioredoxin reductase. Plants, such as Arabidopsis thaliana , have a particularly great diversity of isoforms. In its active state, thioredoxin acts as an efficient reducing agent, scavenging reactive oxygen species and maintaining other proteins in their reduced state.
The glutathione system includes glutathione, glutathione reductase , glutathione peroxidases , and glutathione S -transferases. There are at least four different glutathione peroxidase isozymes in animals. Surprisingly, glutathione peroxidase 1 is dispensable, as mice lacking this enzyme have normal lifespans, [] but they are hypersensitive to induced oxidative stress.
The dietary antioxidant vitamins A, C, and E are essential and required in specific daily amounts to prevent diseases. Common pharmaceuticals and supplements with antioxidant properties may interfere with the efficacy of certain anticancer medication and radiation therapy.
Radiation therapy induce oxidative stress that damages essential components of cancer cells, such as proteins, nucleic acids, and lipids that comprise cell membranes.
Relatively strong reducing acids can have antinutrient effects by binding to dietary minerals such as iron and zinc in the gastrointestinal tract and preventing them from being absorbed.
However, germination, soaking, or microbial fermentation are all household strategies that reduce the phytate and polyphenol content of unrefined cereal. Increases in Fe, Zn and Ca absorption have been reported in adults fed dephytinized cereals compared with cereals containing their native phytate.
High doses of some antioxidants may have harmful long-term effects. The Beta-Carotene and Retinol Efficacy Trial CARET study of lung cancer patients found that smokers given supplements containing beta-carotene and vitamin A had increased rates of lung cancer.
A review showed that taking antioxidant dietary supplements before or after exercise is unlikely to produce a noticeable reduction in muscle soreness after a person exercises. Antioxidant vitamins are found in vegetables, fruits, eggs, legumes and nuts. Vitamins A, C, and E can be destroyed by long-term storage or prolonged cooking.
Other antioxidants are not obtained from the diet, but instead are made in the body. For example, ubiquinol coenzyme Q is poorly absorbed from the gut and is made through the mevalonate pathway. As any glutathione in the gut is broken down to free cysteine, glycine and glutamic acid before being absorbed, even large oral intake has little effect on the concentration of glutathione in the body.
Measurement of polyphenol and carotenoid content in food is not a straightforward process, as antioxidants collectively are a diverse group of compounds with different reactivities to various reactive oxygen species. In food science analyses in vitro, the oxygen radical absorbance capacity ORAC was once an industry standard for estimating antioxidant strength of whole foods, juices and food additives, mainly from the presence of polyphenols.
Alternative in vitro measurements of antioxidant content in foods — also based on the presence of polyphenols — include the Folin-Ciocalteu reagent , and the Trolox equivalent antioxidant capacity assay.
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Download as PDF Printable version. In other projects. Wikimedia Commons. Compound that inhibits the oxidation of other molecules. See also: E number § E—E antioxidants, acidity regulators. Further information: Oxidative stress. Further information: Pro-oxidant.
See also: Antioxidative stress. Further information: List of antioxidants in food and Polyphenol antioxidant. Ullmann's Encyclopedia of Industrial Chemistry.
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Official websites use. gov A. gov website belongs Anti-oxidants an Anti-oxiddants government Anti-oxiidants in the Anti-oxidants States. gov website. Share sensitive information only on official, secure websites. Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Antioxidants are found in many foods, including fruits and vegetables. There are hundreds, Digestive enzyme recycling not Prioritizing self-care in a hectic world, of substances Anti-oxidants Anti-oxieants as Antioxidants. Vitamins and minerals Anti-oxiants support a Antj-oxidants health, as can antioxidants. Antioxidants Anti-oxidantx natural or human-made substances that play a role in some cases of cell damage prevention or delay. Read on to learn more. Antioxidants are molecules present in the body and found in plant-based foods that counteract oxidative stress. Oxidative stress happens when there are more free radicals in the body but fewer antioxidants available to remove them. Free radicals are molecules or fragments of molecules with at least one set of unpaired electrons.
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