{"id":21030,"date":"2020-09-21T17:50:42","date_gmt":"2020-09-21T17:50:42","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=21030"},"modified":"2022-03-15T23:33:07","modified_gmt":"2022-03-15T23:33:07","slug":"why-are-free-radicals-bad","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/why-are-free-radicals-bad\/","title":{"rendered":"What Are Free Radicals and Why Are They Bad?"},"content":{"rendered":"<p><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/carrie-gabriel\/\" target=\"_self\" rel=\"\"><em>Carrie Gabriel, MS, RDN<\/em><\/a><em>, explains why free radicals are bad for your health. Plus: three ways to reduce free radicals in the body to support long-term wellness.<\/em><\/p>\n\n\n<p>Your body might be exposed to everyday sources of pollution and other toxins and be able to fend those off, but pesky free radicals can steadily contribute to long-term side effects, including mental health effects, premature aging, and other health concerns. What are free radicals exactly, and what do they do to the body?<\/p>\n\n\n<p>Here\u2019s everything you need to know about how to protect yourself from free radical damage.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-are-free-radicals\">What Are Free Radicals?<\/h2>\n\n\n<p>The definition of free radicals are unstable molecules that can damage the cells in your body. They often occur as a <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2020.00694\/full\" target=\"_blank\" rel=\"noreferrer noopener\">result of normal metabolic processes<\/a>, as well as environmental stressors. As we age, the body loses its ability to combat the effects of free radicals. This results in more free radicals, cell damage, and oxidative stress. (Oxidative stress is an imbalance between free radical production and the body\u2019s ability to neutralize or detoxify the resulting damage.) Exposure to free radicals and resulting damage leads to degenerative processes in the body, including aging.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-free-radical-theory-of-aging\">The Free Radical Theory of Aging<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"826d62\" data-has-transparency=\"false\" style=\"--dominant-color: #826d62;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/09\/free-radical-theory-of-aging.jpg\" alt=\"free radical theory of aging\" class=\"wp-image-29328 not-transparent\"\/><\/figure><\/div>\n\n\n<p>According to the free radical theory of aging, free radicals break down cells over time.<\/p>\n\n\n<p><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fcell.2020.575645\/full\" target=\"_blank\" rel=\"noreferrer noopener\">Numerous studies<\/a> support this theory. The research suggests that free radicals produced in the mitochondria\u2014the powerhouse of our cells\u2014damage the substances that the cell needs to work properly. This damage causes mutations that produce more free radicals, thus accelerating damage to the cell.<\/p>\n\n\n<p>This theory helps explain aging, since <a href=\"https:\/\/www.humnutrition.com\/blog\/does-makeup-age-your-skin\/\" target=\"_self\" rel=\"\">aging<\/a> accelerates over time. It offers one explanation on why healthy bodies age and deteriorate as years pass.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-are-free-radicals-bad\">Why Are Free Radicals Bad?<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"a2a6a7\" data-has-transparency=\"false\" style=\"--dominant-color: #a2a6a7;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/09\/free-radicals-city-pollution.jpg\" alt=\"free radicals city pollution\" class=\"wp-image-29330 not-transparent\"\/><\/figure><\/div>\n\n\n<p>In addition to premature aging, numerous undesired issues are associated with the accumulation of free radicals in the body. The side effects of free radicals include skin, <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\" target=\"_self\" rel=\"\">digestion<\/a>, and mental health issues.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-skin-damage\">Skin Damage<\/h3>\n\n\n<p>What are free radicals in skin? Well, when it comes to our skin, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3299230\/\" target=\"_blank\" rel=\"noreferrer noopener\">free radicals cause direct damage to our skin\u2019s DNA<\/a>, which results in accelerated skin aging. Free radicals can cause cell damage and may appear in several forms on your skin, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Premature wrinkles<\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-treat-hyperpigmentation\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hyperpigmentation<\/a><\/li><li>Uneven skin tone<\/li><li>Dull skin<\/li><\/ul>\n\n\n<p>Over time, these side effects of free radicals on your skin can grow to be more noticeable. It\u2019s also worth noting that <a href=\"https:\/\/www.karger.com\/Article\/Fulltext\/458158\" target=\"_blank\" rel=\"noreferrer noopener\">UV rays<\/a> are the primary contributors to free radicals in skin, providing yet another good reason to apply <a href=\"https:\/\/www.humnutrition.com\/blog\/does-layering-spf-work\/\">SPF<\/a> daily.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-digestive-issues\">Digestive Issues<\/h3>\n\n\n<p>Free radicals in foods can disrupt <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a>. Oxidative stress is greater when you consume specific types of foods, which can be influenced by the way in which they\u2019re prepared or cooked.<\/p>\n\n\n<p>In addition to the free radicals we create naturally through digestion, the biggest dietary culprits of free radicals include processed foods, fried foods, and <a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\" target=\"_self\" rel=\"\">alcohol<\/a>.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mental-health-concerns\">Mental Health Concerns<\/h3>\n\n\n<p>Free radicals <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3964745\/\" target=\"_blank\" rel=\"noreferrer noopener\">play a major role<\/a> in several mental health disorders, including anxiety, depression, and bipolar disorder, by altering fats, proteins, and DNA.<\/p>\n\n\n<p>Because the brain is a fat-rich environment, it\u2019s highly receptive to oxidative stress and imbalances. For that reason, it can easily be damaged or compromised.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-certain-types-of-cancer\">Certain Types of Cancer<\/h3>\n\n\n<p>Since free radicals cause oxidative stress, this causes damage to cells\u2013if too many healthy cells die, it can lead to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC7070415\/\" target=\"_blank\" rel=\"noreferrer noopener\">cancer cell development into a tumor.<\/a> However, it gets complicated, as <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6111235\/\" target=\"_blank\" rel=\"noreferrer noopener\">certain chemotherapy treatments have oxidative stress as a byproduct<\/a> in order to eradicate a tumor.\u00a0<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-sources-of-free-radicals\">Sources of Free Radicals<\/h2>\n\n\n<p>We encounter free radicals daily through different means. Here are some of their major sources of formation.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-free-radicals-in-the-body\">Free Radicals In the Body<\/h3>\n\n\n<p>As previously mentioned, our bodies create these unstable molecules through normal, essential metabolic processes. For instance, when your body uses oxygen, it creates free radicals as a byproduct and results in oxidative stress.<\/p>\n\n\n<p>Also, we can create them as we eat and digest food. It\u2019s also worth noting that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3236599\/\" target=\"_blank\" rel=\"noreferrer noopener\">overeating further increases free radical production<\/a>. As we eat more, our cells release more activated oxygen than normal, generating higher levels of free radicals.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-free-radicals-in-food\">Free Radicals In Food<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-dominant-color=\"c9bdb4\" data-has-transparency=\"false\" style=\"--dominant-color: #c9bdb4;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/09\/free-radical-causes-alcohol-1440x960.jpg\" alt=\"free radical causes alcohol\" class=\"wp-image-29331 not-transparent\"\/><\/figure><\/div>\n\n\n<p>Free radicals are found in certain foods, namely:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fried foods<\/li><li>Refined carbohydrates<\/li><li>Sugars and sweets<\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\">Alcohol<\/a><\/li><\/ul>\n\n\n<p>While free radicals do not occur naturally in most foods, they can develop under certain storage and cooking conditions.<\/p>\n\n\n<p>For example, deep frying and cooking with lots of fats and oils can lead to the process of oxidation because of the air and heat exposure. Foods that are high in fat and oil content are more prone to oxidation when they\u2019re improperly stored or cooked at high temperatures.\u00a0<\/p>\n\n\n<p>Additionally, foods with preservatives like sausage, bacon, and salami produce more free radicals. Red meat is a notable free radical generator because it has high iron content, which makes it vulnerable to oxidation.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-environmental-exposure\">Environmental Exposure<\/h3>\n\n\n<p>Finally, there are many environmental sources that produce free radicals, including exposure to:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Air pollutants<\/li><li>Cigarette smoke<\/li><li>Pesticides<\/li><li>UV rays<\/li><li>Ozone<\/li><li>Industrial chemicals<\/li><\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-reduce-free-radicals-in-the-body\">How To Reduce Free Radicals In The Body<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.humnutrition.com\/product\/20\/air-patrol?utm_source=blog+images&amp;utm_medium=direct&amp;utm_campaign=free_radicals\"><img data-dominant-color=\"bcc1bf\" data-has-transparency=\"false\" style=\"--dominant-color: #bcc1bf;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/09\/free-radicals-air-patrol.jpg\" alt=\"free radicals air patrol\" class=\"wp-image-29336 not-transparent\"\/><\/a><\/figure><\/div>\n\n\n<p>Some level of oxidative stress is inevitable. However, there are easy, natural ways to reduce free radicals in the body and stave off oxidative stress.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-eat-antioxidant-rich-foods\">Eat Antioxidant-Rich Foods<\/h3>\n\n\n<p>Antioxidants\u2014healthful compounds in fruits, vegetables, and <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\" target=\"_self\" rel=\"\">healthy fats<\/a>\u2014can help by <a href=\"https:\/\/www.sciencedaily.com\/releases\/2008\/03\/080321123343.htm\" target=\"_blank\" rel=\"noreferrer noopener\">neutralizing free radicals<\/a>.<\/p>\n\n\n<p>Foods that pack beta-carotene, lycopene, and lutein particularly aid in free radical reduction. These include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tomatoes<\/li><li>Corn<\/li><li>Brussels sprouts<\/li><li>Carrots<\/li><li>Collard greens<\/li><li>Apples<\/li><li>Mangoes<\/li><li>Blackberries<\/li><li>Raspberries<\/li><li>Strawberries<\/li><\/ul>\n\n\n<p>Additionally, other antioxidant foods with more than one vitamin include spinach, beets, red bell peppers, figs, blueberries, and dark chocolate.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-exercise-regularly\">Exercise Regularly<\/h3>\n\n\n<p>Secondly, studies show that regular exercise <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5908316\/#:~:text=Regular%20exercise%20alleviates%20the%20negative,premature%20death%20in%20elderly%20people.\" target=\"_blank\" rel=\"noreferrer noopener\">alleviates the negative effects of cell damage<\/a>. Of course, exercise also offers countless overall health benefits, ranging from a reduced risk of mortality causes to a better mood and weight management.<\/p>\n\n\n<p>But wait, does exercise cause free radicals? Just note that exercise and free radicals have a nuanced relationship. Exercise at a high-intensity level <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6162669\/\" target=\"_blank\" rel=\"noreferrer noopener\">can contribute to oxidative stress in the body<\/a> because of muscle fatigue and an increased demand for oxygen once you\u2019re breathing heavily. Fortunately, frequent exercise is also suggested to improve the body\u2019s ability to shield itself against oxidative stress. It can lower free radical production and boost the amount of antioxidant activity since antioxidants reduce free radicals.\u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-take-the-right-supplements\">Take the Right Supplements<\/h3>\n\n\n<p>Last but not least, antioxidants such as vitamins A, C, and E, selenium, certain phytonutrients, and polyphenols all help neutralize free radicals. For a daily insurance policy against cell damage, HUM\u2019s <a href=\"https:\/\/www.humnutrition.com\/product\/20\/air-patrol\" target=\"_self\" rel=\"\">Air Patrol<\/a> can help meet your antioxidant needs.<\/p>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/20\/air-patrol\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/ebfec760-7ec7-11f0-bf89-277ce43b4ab4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Air Patrol\u2122\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t63 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Air Patrol\u2122<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports immune system, skin + lungs\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$12<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Carrie Gabriel, MS, RDN, explains why free radicals are bad for your health. Plus: three ways to reduce free radicals in the body to support long-term wellness. Your body might be exposed to everyday sources of pollution and other toxins and be able to fend those off, but pesky free radicals can steadily contribute to [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":29327,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,815],"tags":[678,850,210],"coauthors":[21969],"class_list":["post-21030","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-detox","tag-aging","tag-antioxidants","tag-wrinkles"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Are Free Radicals and Why Are They Bad? | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Free radical damage can lead to premature aging, mental health issues, and more bad news for your health. 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