Antioxidant Minerals: How They Stabilize Free Radicals

by Dec 25, 2019Healthy Living0 comments

Antioxidant Minerals

The word “minerals” might evoke images of stones and caves, yet minerals are a main class of antioxidants. They are naturally found in our bodies and should also form part of our diet. The minerals that classify as antioxidants, which our cells need for our enzymes to function smoothly include selenium, iron, magnesium, copper, zinc and manganese. Their function is technically to work as ‘cofactors’ for other antioxidants. This means that minerals help enzymatic activity take place.[1]

Let’s go over how antioxidants prevent cellular damage. Antioxidants stabilize free radicals, which occur naturally as part of our metabolism. Any process that goes on in our cells and organs will have some byproduct free radicals. Free radicals are not stable by themselves because they have a ‘loose electron’ and will easily take one from another molecule, making that other one unstable. Antioxidants neutralize these by donating their electron. The molecular structure of minerals allows them to be great antioxidants and ‘quench’ or buffer the free radicals that are found in our bodies. For a detailed explanation of how antioxidants work please read our article on What is an Antioxidant?

In the coming sections, we shall look at the various types of antioxidant minerals and some foods in which they can be found.

Selenium

Selenium is an essential trace element. In our bodies, selenium appears in small amounts and plays a very important role. Research shows that lower than normal values of selenium is associated with a higher risk of heart disease and cancer. It works alongside Glutathione Peroxidase (GPx), an enzymatic antioxidant that our body produces naturally. GPx is related to aging and it can help combat peroxides and other molecules that provoke cellular damage.

The major food groups that have a high content of selenium are cereals, seafood and some sea products. Milk, fruit and vegetables also provide some selenium. Interestingly, selenium levels in such foods vary amongst different countries depending on the selenium level of the soil.[2]

Iron

When you think of iron and health, maybe you think of Popeye eating spinach out of a can and immediately becoming strong. Perhaps you are familiar with the word ‘anemia’, a common disease that can occur due to insufficient iron. With low levels of iron, the body can’t properly produce hemoglobin, the molecule that carries oxygen and distributes it to all our organs.

How does iron work as an antioxidant? In this specific study, researchers took a look at iron deficiency anemia, how it negatively causes oxidative stress in the body and how iron supplementation can help recover such effect. In this context, oxidative stress was defined as an imbalance between free radicals and antioxidant systems. Oxidative stress can be interpreted as cell damage in different organs. The group with iron deficiency showed high values of different molecules that reflect irregular oxidation levels. This group showed improved values when supplemented with iron. This can be interpreted as iron working as an antioxidant and buffering the activity of cell damaging molecules.[3]

Iron is also necessary for respiratory processes, making collagen and neurotransmitters, boosting our immune system, and maintaining a healthy circulatory system. Foods that are rich in iron include broccoli, tomatoes, corn, potatoes, beets, tofu, bean sprouts, lima beans, mussels, shellfish and fish in general, lamb, turkey, pork, cabbage, beets, and other vegetables.[4]

Magnesium

Another mineral that works alongside the main enzymatic antioxidants is magnesium. It is a cofactor to G6PD and 6PGD and is in charge of reducing oxidative stress in our cells. Magnesium deficiency is related to a weak antioxidant defense. Research shows a strong link between low magnesium intake and oxidative stress in the body.[5]

In one study, researchers found that higher intakes of magnesium and antioxidants can lower the risk of hearing loss. It implies that this antioxidant has a protective effect on this particular organ.[6] Foods high in magnesium include almonds, spinach, cashews, peanuts, cereal, soymilk, black beans, peanut butter, bread, avocado, potatoes, rice, yogurt, salmon, raisins, apples and carrots.[7]

Superoxide Dismutase (SOD) Minerals

Zinc, manganese and copper are SOD minerals. They work in conjunction with superoxide dismutase (explained in our article on types of antioxidants). They are trace elements but also part of the structure of SOD, a main oxidative stress reducer in our bodies. They complement and are necessary for SOD to properly work as one of the strongest antioxidants we have.[9]

Zinc

Zinc is essential for cellular metabolism. It is necessary for the activity of about 100 enzymes. It’s also key for making proteins, healing wounds, DNA synthesis, growth during pregnancy and the smooth functioning of our taste and smell organs. Foods high in zinc include crab, lobster, baked beans, oysters, chicken, pumpkin seeds, cashews, yogurt, oatmeal, milk, almonds, chickpeas, and cheese.[8]

Manganese

The antioxidant effect of manganese was studied in detail and researchers found that it has a strong antioxidant capacity compared to other transition metals. It can rapidly quench peroxyl radicals meaning, again, that it can reduce oxidative damage to cells because of its chemical properties.[9] Manganese is also good for bone development, wound healing, inflammation reduction, blood sugar regulation and it can even reduce the incidence of epilepsy. Food sources that have a high content of manganese include pineapple, brown rice, lima beans, green and black tea, spinach, pinto beans, whole wheat bread, instant oatmeal, peanuts, pecans, almonds and sweet potato.[10]

Copper

Copper is also a vital mineral for the proper functioning of the body. It’s strictly related to SOD and works together with zinc. A deficiency in copper can decrease the activity of both and compromise their antioxidant activity. Low levels of copper also relate to cardiac abnormalities and damage, increased risk of cancer, faster aging, compromised neural function, amongst other conditions.[11] Some food items that have copper are liver, oysters and other mollusks, crab meat, cashews, sunflower seeds, hazelnuts, almonds, peanut butter, lentils, mushrooms and chocolate.[12]

Minerals can be found in many types of foods. They maintain and keep multiple organs’ functions running well. As one of the main categories within the non-enzymatic antioxidants, it’s good to know which types have which properties, most importantly, is which foods we can find them. For more information on the other types of antioxidants and their properties, please take a look at our full article on Antioxidants Types.

Reference

  1. Misra, K., Singh Dhillon, G., Kaur Brar, S. and Verma, M. (2014). Antioxidants. [online] Ebrary. Available at: https://ebrary.net/17945/environment/antioxidants [Accessed 8 Oct. 2019].
  2. Tinggi, U. (2008). Selenium: its role as antioxidant in human health. Environmental Health and Preventive Medicine, 13(2), pp.102-108.
  3. Kurtoglu, E., Ugur, A., Baltaci, A. K., & Undar, L. (2003). Effect of Iron Supplementation on Oxidative Stress and Antioxidant Status in Iron-Deficiency Anemia. Biological Trace Element Research, 96(1-3), 117–124.
  4. UCSF Medical Center. (2019). Hemoglobin and Functions of Iron. [online] Available at: https://www.ucsfhealth.org/education/hemoglobin_and_functions_of_iron/ [Accessed 8 Oct. 2019].
  5. Zheltova, A. A., Kharitonova, M. V., Iezhitsa, I. N., & Spasov, A. A. (2016). Magnesium deficiency and oxidative stress: an update. BioMedicine, 6(4), 20.
  6. Choi, Y. H., Miller, J. M., Tucker, K. L., Hu, H., & Park, S. K. (2014). Antioxidant vitamins and magnesium and the risk of hearing loss in the US general population. The American journal of clinical nutrition, 99(1), 148–155.
  7. od.nih.gov. (2019). Office of Dietary Supplements – Magnesium. [online] Available at: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ [Accessed 8 Oct. 2019].
  8. od.nih.gov. (2019). Office of Dietary Supplements – Zinc. [online] Available at: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ [Accessed 8 Oct. 2019].
  9. Coassin, M., Ursini, F., & Bindoli, A. (1992). Antioxidant effect of manganese. Archives of Biochemistry and Biophysics, 299(2), 330–333.
  10. Linus Pauling Institute. (2019). Manganese. [online] Available at: https://lpi.oregonstate.edu/mic/minerals/manganese [Accessed 8 Oct. 2019].
  11. Mary Ann Johnson Ph.D., Joan G. Fischer M.S., R.D. & Sandra E. Kays Ph.D.(1992) Is copper an antioxidant nutrient?, Critical Reviews in Food Science and Nutrition, 32:1, 1-31.
  12. Linus Pauling Institute. (2019). Copper. [online] Available at: https://lpi.oregonstate.edu/mic/minerals/copper [Accessed 8 Oct. 2019]

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