Student essay 

Which antioxidants from fruits can reduce oxidative damage?

Sep 23 / Manda Sherman
Human aging is accompanied by the accumulation of unhealthy changes in the structure of cell biopolymers and the intercellular matrix. The age-related increase in the level of oxidative processes in cells and tissues is one of the most important factors influencing these changes [1].

Oxidative stress is the imbalance of reactive oxygen species (ROS / free radicals), and antioxidants in the body. ROS are created as metabolic by-products mainly by mitochondria during ATP production. ROS levels within cells must be maintained at low levels to ensure proper functioning of internal processes, like protein phosphorylation, transcriptional factor activation and apoptosis. Failure to maintain these levels will eventually lead to ROS-induced cellular damage. In addition to internal stressors, external exposure to environmental pollutants, chemicals and drugs, heavy metals exposure,  cooking methods such as smoking or frying, consumption of alcohol, and cigarette smoke also contribute to overproduction of free radicals and ROS. 

What role do fruits and vegetables play in reducing oxidative stress?

It makes sense that minimizing oxidative stress would be key in delaying the aging process and  progression of age related disease, and there is much evidence proposing that a proper nutritional diet can help slow these processes with few if any side effects.

Apples, oranges, berries, grapes and cherries are a good source of vitamins, minerals, fibers as well as polyphenols, all of which have natural antioxidants properties.  Recent studies show that polyphenolic antioxidants like  pterostilbene, resveratrol, and quercetin  found  in cranberries, bilberries, and blueberries have  anti-aging effects and can prolong lifespan by  decreasing inflammation, cell senescence, oxidative damage, and telomeric attrition[2]. 

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Vitamin C (ascorbic acid)

A potent water-soluble antioxidant and free radical scavenger that protects DNA, tissues and cell membranes, and also helps to regenerate Vitamin E. It can be found in many fruits especially strawberries, oranges and black currants.[2]

Resveratrol

A natural phenolic compound being studied with increasing interest for the lifespan increasing potential. It is found in grapes ( skins especially), peanuts, and blueberries, cucumber, tomato, red cabbage and spinach.

Quercetin

A potent antioxidant flavonoid and more specifically a flavonol, that has been identified to increase the ability to resist stress and expand the lifespan. It is claimed to exert many beneficial effects, including protection against diseases such as osteoporosis, lung cancer, and cardiovascular disease, [3]  and can be found in high concentrations in onions and broccoli, apples, blueberries, cherries, and green tea.
As we age, many changes of various natures accumulate in our human bodies. We must not forget that some of these changes, especially neurodegenerative changes and diabetes mellitus complications are irreversible once they occur. Therefore, it is preferable to prevent them, for example, by using substances [eating in a way] that prevent the development of these diseases with age. [1]

REFERENCES

  1. Strugar, Jovana. “Phytotherapeutic Approaches to the Prevention of Age-Related Changes and the Extension of Active Longevity.” Molecules (2022)
  2. Dhalaria, R., Verma, R., Kumar, D., Puri, S., Tapwal, A., Kumar, V., … Kuca, K. (2020). Bioactive Compounds of Edible Fruits with Their Anti-Aging Properties: A Comprehensive Review to Prolong Human Life. Antioxidants, 9(11), 1123. https://doi.org/10.3390/ANTIOX9111123
  3. Anand David AV, Arulmoli R, Parasuraman S. Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid. Pharmacogn Rev. 2016 Jul-Dec;10(20):84-89. doi: 10.4103/0973-7847.194044. PMID: 28082789; PMCID: PMC5214562.
With over 25 years of experience in the health and wellness industry, Manda is a firm believer in the need to listen to our body.  Based in Montreal, Canada, she blends Eastern and Western philosophies, to help connect body and mind in her clinic. An extensive background in Human Kinetics and Traditional Chinese medicine, allows Manda to help her clients rebalance, get back to basics and make time for themselves amidst the chaos of their everyday lives. Manda’s most recent endeavor to help encourage people to continue to carve out time for themselves at home, has been the launch of Bienē, a skin and wellness company that, she hopes as it grows, will reinforce the importance of nurturing oneself, inside and out, both physically and mentally.  
MANDA SHERMAN | SKIN NUTRITION INSTITUTE GRADUATE 

Frequently asked questions about oxidative stress, antioxidants and ageing

What is oxidative stress and how does it contribute to ageing?

Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body. Excess free radicals can damage DNA, proteins, and lipids, accelerating the ageing process and increasing the risk of age-related diseases.

What causes oxidative stress in the human body?

Oxidative stress can be triggered by poor diet (lack of fruits & vegetables being one of the biggest issues),  smoking, alcohol, environmental toxins, UV radiation, and chronic inflammation. Natural metabolic processes in the body also produce free radicals, which need to be neutralised by antioxidants.

How do fruits help reduce oxidative stress?

Fruits are rich in antioxidants such as vitamin C, vitamin E, polyphenols and flavonoids. These compounds neutralise free radicals, protect cells from damage, and reduce inflammation, which helps slow cellular ageing.

How much fruit should I eat to reduce oxidative stress?

Government bodies recommend at least 5 servings of fruits and vegetables per day but here at SNI we teach that just isn't enough as much of the evidence points towards humans requiring a minimum of 10 portions of fruit a day and some research suggest 20 different plants should be eaten daily. This intake should focus on COLOURFUL foods such as fruits and vegetables for maximum antioxidants. 
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