What Are Free Radicals?

Free radicals are molecules that contain one or more unpaired electrons in their outer orbit rather than having matched pairs of electrons. This causes them to be unstable and highly reactive with other molecules to achieve stability. They can damage cell membranes and trigger reactions in your body that causes cancers and other diseases. With proper intervention, you can minimize your risk of free radical damage.

Causes

• Free radicals are natural byproducts of aerobic respiration, which is the breakdown of carbohydrates and fats into energy. This process occurs in your cells' mitochondria. You can also get free radicals from external environmental factors, such as cigarette smoke, radiation, ultraviolet light, certain drugs, pesticides and industrial solvents, according to Dr. Len Kravitz, program coordinator of exercise science at the University of New Mexico.

Effects

• Free radical accumulation in your body causes many diseases including heart disease, cancer and arthritis, as well as premature aging. They damage cell membranes by removing an electron from them which causes the cells to lose their structure. This results in the gradual death of the cells.

Antioxidants

• Antioxidants capture free radicals by donating electrons to them to make the free radicals more stable and non-reactive. Vitamins C and E are two of the most common and well-known antioxidants that work with each other to combat free radicals. While vitamin E donates its electron to a free radical, vitamin C regenerates vitamin E to allow the cycle of antioxidant production to continue.

Expert Insight

• Too much prolonged endurance exercises, such as cycling and running, causes many free radicals to accumulate in your body. Balance your workouts with days of active rest and consume a diet rich in antioxidants, suggest Dr. Kravitz. Good sources include all fruits, vegetables, whole grains, nuts, seeds and vegetable oils.