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What Are Antioxidant Vitamins? - VitaminsAntioxidant supplements -
Isabel Vasquez is a bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework. Her clinical experience includes providing outpatient nutrition counseling to adults with a variety of chronic health conditions, along with providing family-based treatment for eating disorders in children and adolescents.
She also offers intuitive eating coaching for Latinas to heal their relationships with food, particularly their cultural foods. According to the National Center for Complementary and Integrative Health , antioxidants help prevent oxidative stress, which is thought to play a role in a number of health ailments, including cancer, cardiovascular disease, diabetes, Alzheimer's disease, Parkinson's disease and certain eye diseases.
Vitamins C and E, selenium and carotenoids are examples of antioxidants that neutralize free radicals to help counteract the harmful effects of oxidative stress on the body. While they can be obtained from food, some people rely on antioxidant supplements to boost their antioxidant intake.
However, research shows this may not be the best thing to do for your health. Learn what antioxidant supplements are, their effectiveness and the best antioxidant-rich foods to eat. Antioxidants help prevent or delay oxidative stress from free radicals, per StatPearls.
Free radicals result naturally from exercise and converting food to energy. According to the NCCIH, certain environmental contaminants can also be a source of free radical exposure, including cigarette smoke, pollution and even sunlight. Foods like fruits and veggies are great sources of antioxidants, but antioxidants can also be obtained through supplements.
Antioxidant supplements are essentially highly concentrated doses of the given nutrient. Vitamins and minerals like vitamins C and E, selenium, manganese and carotenoids like beta carotene, lycopene, lutein and zeaxanthin are considered antioxidants, per the NCCIH.
Antioxidant supplements often come in powder, pill or liquid form. They can be purchased as a single nutrient supplement—like a vitamin C supplement—or as a multivitamin that includes a bunch of vitamins and minerals , including antioxidants.
As surprising as it may be, research does not support health benefits from antioxidant supplements, per the NCCIH.
Antioxidant-rich foods , like fruits and veggies, have many health benefits, but supplements, not so much. Even with foods, the National Institutes of Health notes that there's more to learn about the specific role naturally occurring antioxidants play and how they impact your health.
We do know, however, that higher fruit and veggie consumption is linked with reduced risk of cardiovascular disease per a study in the Journal of the American Heart Association , lower mortality per a study in Circulation and breast cancer per a study in the British Journal of Cancer , to name a few of their health benefits.
Although antioxidant supplements aren't shown to be beneficial to health, they may be helpful if you have a deficiency. For example, if you are deficient in vitamin C, a vitamin C supplement may help normalize your vitamin C levels and prevent unwanted side effects of a deficiency.
According to the NIH , these could include delayed wound healing and gum inflammation. That's not to say that you'll reap added antioxidant benefits; you'll ensure your body has enough of the nutrient to meet its basic needs for optimal functioning. The Selenium and Vitamin E Cancer Prevention Trial SELECT was a large clinical trial conducted by the National Cancer Institute that concluded in Researchers determined this difference to be statistically significant and not just related to chance.
In the same study, participants taking selenium with or without vitamin E also had a higher incidence of prostate cancer; however, this difference was not statistically significant.
Beta carotene supplementation has been found to increase the risk of lung cancer in people who smoke. Before starting any supplement, it's best to talk with a health care provider to be sure it won't interact with any medications you're taking.
Here are some examples of how antioxidant supplements can potentially interact with medications:. To boost your antioxidant intake, we recommend leaning on food sources. The best sources of antioxidants are fruits and veggies, but dark chocolate , green tea and nuts are other good sources.
Here are some ideas to give your meals and snacks an antioxidant boost:. In general, antioxidant supplements are unnecessary for healthy people without a nutrient deficiency. They are not shown to have the same health benefits as consuming antioxidant-rich foods like fruits and vegetables.
So, it's best to focus on eating more plant foods rich in naturally occurring antioxidants. Since antioxidant supplements don't have the same research-backed benefits as antioxidant-rich foods, you probably don't need to take an antioxidant supplement at all, let alone every day.
That being said, if you are deficient in an antioxidant like vitamin C or E, daily supplementation is usually recommended to replenish your levels of the nutrient and reverse or prevent side effects from a deficiency.
The most powerful antioxidant supplement is the one you are deficient in. If you don't have a deficiency in a specific antioxidant nutrient, then you probably won't benefit from taking a supplement.
And you'd be better off focusing on incorporating more antioxidant-rich foods in your diet. Antioxidant-rich foods, like fruits and veggies, are associated with loads of health benefits and no safety concerns, whereas supplements may lead to harm when overdone or taken with certain medications.
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: Antioxidant supplements| Antioxidants Explained in Simple Terms | Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract. At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be. The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease. Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells. Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment. Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid. Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition. In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin. Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress. Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:. The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:. Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health. Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease. Look for percent pure therapeutic grade oils, which are highest in antioxidants:. Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Aim to consume two to three servings of these herbs or herbal teas daily. The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells. Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation. Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term. Amounts up to milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis. Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements. Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers. Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems. Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries. Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD. Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water. Selenium benefits adrenal and thyroid health and helps protect cognition. It found that the juice had significantly greater antioxidant power The best strategy to ensure adequate antioxidant intake is to follow a diet rich in various vegetables and fruits, alongside other healthy habits However, low-dose supplements, such as multivitamins, may be beneficial if you are deficient in certain nutrients or unable to follow a healthy diet. Studies suggest that taking regular, high-dose antioxidant supplements may be harmful. If possible, get your daily dose of antioxidants from whole foods, such as fruits and vegetables. Adequate antioxidant intake is essential to a healthy diet, although some studies suggest that high-dose supplements may be harmful. The best strategy is to get your daily dose of antioxidants from healthy plant foods, such as fruits and vegetables. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Coffee is incredibly high in antioxidants. Several studies have shown that people get more antioxidants from coffee than any other food group. Antioxidant supplements are popular, but evidence suggests that they have several drawbacks. This article explains what antioxidant supplements are…. Blueberries are highly nutritious and among the world's most powerful sources of antioxidants. Here are 10 evidence-based health benefits of…. Pyrroloquinoline quinone PQQ supplements are purported to boost your energy levels, mental focus, and longevity. This article explains everything…. Black tea offers a variety of health benefits, including improved cholesterol, better gut health and decreased blood pressure. Here are 10 health…. Yerba mate is a type of tea with powerful benefits for your health and weight. Here are 7 ways that drinking yerba mate can improve your health. Berries are among the healthiest and most nutritious foods on earth. Here are 11 ways that eating berries can improve your health. 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| Antioxidants: MedlinePlus | Again, an increase in lung cancer was seen in the supplement group. Oxidation can be accelerated by stress , cigarette smoking , alcohol , sunlight, pollution and other factors. Resources for Researchers Clinical Trials NIH Pain Research Center. JAMA neurology. Cook NR, Albert CM, Gaziano JM, Zaharris E, MacFadyen J, Danielson E, Buring JE, Manson JE. The high doses of antioxidants in dietary supplements may have different effects than the smaller amounts in foods. |
| Antioxidant supplements – do you need them? | Coffee Antioxidant supplements Antioxifant Everything You Suppplements Antioxidant supplements Know. Antioxidant supplements addition, anyone considering taking antioxidant supplements should speak to sjpplements health Hydration strategies for athletes first. Fifty-six trials includingparticipants had low risk of bias. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss. She also offers intuitive eating coaching for Latinas to heal their relationships with food, particularly their cultural foods. The mean age was 63 years range 18 to years. |
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