Essential Micro-nutrients for your body: Oxidation and its effects, Important Antioxidants and a General list of the dosages of Anti-oxidants

essential micronutrients of healthy diets

The process through which a human body receives the energy needed to perform its required tasks gets generated through oxidation.

To understand the process of oxidation we take the example of fire. For the heat energy to be released the fuel gets burned in the presence of oxygen.

Similarly, for the human body to produce the energy it needs to properly function, the food that we consume gets burned inside our bodies to release energy.

During this process, the cells break down sugar molecules by combining them with oxygen. That results in an oxidation reaction

Through this oxidation process, the cells produce the energy the body needs to carry on with physical activities and other vital functions.

However, when some substances oxidate, the surrounding tissues get damaged. Take for example the cholesterol.

The popular belief is that cholesterol itself is the cause of several diseases in the body. However, it is the oxidation of this cholesterol that causes all the damage.

The body needs cholesterol to function properly, but when this substance starts to accumulate in the bloodstream, its cells gradually get oxidated and damage the artery walls.

This oxidation in the arteries makes them less flexible and leads to atherosclerosis.

Now to counteract the effects of harmful oxidation, there is an inbuilt system installed in the body.

Such countermeasure is composed of anti-oxidants. Minerals, enzymes, and vitamins are those vital anti-oxidants that help limit the damage caused by oxidation.

However, as time passes, this system undergoes deterioration, and fresh supplies are needed to replenish the stockpile.

The anti-oxidants are also vital because they help us in dealing with the free radicals. Free radicals are a byproduct of the oxidation process and have many detrimental effects on the body.

Nutritionists believe that the leading cause of accelerated aging process is free radicals. They also damage the cell membranes, cause cell death and may even lead to cancer.

If the body has an ample amount of anti-oxidants, then the threat of free radicals can be averted somewhat.

Important Antioxidants

We will now take a brief look at some of the essential anti-oxidants.

First of all, we have Vitamin C. It is an essential compound that has numerous advantages.

Vitamin C not only helps us in dealing with the free radicals but also supports the immune system. Connective tissue and nervous system are also made to function correctly through it.

Histamines are broken down, and Telomeres get saved from oxidation damage. That helps to slow down the aging process and increase life expectancy.

The human body does not produce any Vitamin C on its own. Therefore, it is vital to include Vitamin C in our daily diets.

Another very important Vitamin is Vitamin A. It is extremely beneficial for maintaining good eyesight and rooting out the causes of blindness.

It helps to cut down the macular degeneration and also decrease the chances of cancer considerably. The quality of skin, nails, and hair is also significantly affected by Vitamin A.

People can find decent quantities of this nutrient in eggs, milk, and meat. Carrots and spinach are also excellent sources of Vitamin A.

Similarly, Vitamin E helps in dealing with the free radicals and protects the cells and DNA from deterioration.

It’s also essential for maintaining a proper blood circulation system and along with Vitamin A, it helps in preventing many forms of cancer.

People can find Vitamin E in fish, nuts, vegetable oil, etc. However, it is not required as abundantly as the Vitamins mentioned above.

Other vital antioxidants include:

  • Alpha Lipoic Acid.
  • Coenzyme Q10.
  • Lutein.
  • Lycopene.

These antioxidants help in fighting against atherosclerosis, lung diseases, cardiovascular diseases and many other complications related to heart, eyes, and brain.

Therefore, it goes without saying that these anti-oxidants are essential components of the human body to function correctly.

Every human being is different from the other and different people may require different amounts of anti-oxidants.

At the end of this article, we provide with a general list of the dosages. However, one should consult a nutritionist to specify what your body requires.

A general list of the dosages of anti-oxidants:

  • Antioxidant: Daily Dosage.
  • Vitamin C: 1,000 – 2,000 mg (twice).
  • Vitamin A: 2,500 IU.
  • Vitamin E: 400 IU.
  • Alpha lipoic acid (ALA): 100 mg.
  • Coenzyme Q10: 30 mg.
  • Lutein: 20.
  • Lycopene: 20 mg.