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What are Antioxidants? (Benefits of Antioxidants and Best Antioxidant Foods!)Antioxidant and overall wellness -
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Last updated:. Download PDF. Introduction What are antioxidants? Steps You Can Take Get your antioxidants from food Eating foods rich in antioxidants like vegetables, fruits, whole grains, legumes peas, beans and lentils , nuts, seeds and spices is the best way to get antioxidants.
Here are some common antioxidants and their food sources: Vitamin C is found in guava, peppers red, yellow, green , kiwifruit, strawberries, citrus fruits, papaya, Brussels sprouts, broccoli, leafy vegetables, tomatoes and potatoes.
Vitamin E is found in almonds, sunflower seeds, vegetable oils, leafy vegetables, peanuts and peanut butter, sweet potato and avocado. Selenium is a mineral found in Brazil nuts, fish, shellfish, meat, poultry, grain products, wheat germ, wheat bran, beans, oat bran and eggs.
Carotenoids include beta carotene, lutein and lycopene. Carotenoids usually have a yellow, orange or red colour. They are found in kale, tomatoes and tomato products, spinach, sweet potato, carrot, leafy vegetables, pumpkin, squash, guava, watermelon, grapefruit, apricots, broccoli and cantaloupe.
The body creates them through normal endogenous metabolic processes, including energy production. The body also produces them in response to environmental and lifestyle factors, such as sun exposure, smoking, alcohol consumption, and more.
Antioxidants inhibit a process called oxidation, which generates free radicals that leads to cellular damage. Antioxidants safely interact with free radicals, neutralizing them before they can cause damage to proteins, lipids, and DNA. Oxidative stress occurs when there are too many free radicals in the body.
This imbalance can occur due to increased production of free radicals or decreased antioxidant defenses. For example, many chronic diseases , including heart disease and cancer, have links to progressive damage from free radicals.
For example, cells contain antioxidant enzymes that help reduce free radical levels. The primary antioxidant enzymes in the cells include superoxide dismutase SOD , catalase CAT , glutathione peroxidase GPx , and glutathione reductase GRx.
These antioxidant enzymes are known as first-line defense antioxidants. They help regulate free radical levels by neutralizing both free radicals and other molecules that have the potential to become free radicals. The body also produces metabolic antioxidants through metabolism.
These include lipoic acid, glutathione, coenzyme Q10, melatonin, uric acid, L-arginine, metal-chelating proteins, bilirubin, and transferrin. However, there are some antioxidants that the body cannot produce, which means a person must consume them through food or by taking dietary supplements.
These nutrient antioxidants include carotenoids, antioxidant vitamins, including vitamins C and E, selenium, manganese, zinc, flavonoids, and omega-3 and omega-6 fats.
Unraveling the intricacies of dietary antioxidants can be challenging and confusing. Foods such as fruits, vegetables, spices, and nuts contain thousands of different compounds that act as antioxidants. For example, grapes, apples, pears, cherries, and berries contain a group of plant chemicals called polyphenol antioxidants.
There are over 8, different polyphenol antioxidants in nature. Brightly colored fruits and vegetables also contain high concentrations of carotenoids , another class of antioxidants.
However, these natural food-derived antioxidants are very different from those found in dietary supplements. For example, there are many forms of vitamin E, including synthetic vitamin E and natural vitamin E, such as alpha-tocopherol esters.
All these forms of vitamin E may have different effects on the body. This may be why studies investigating the potential health benefits of vitamin E supplements have produced conflicting results. Additionally, supplements typically contain concentrated doses of isolated antioxidant compounds that can impact health differently than antioxidant-rich foods.
Although antioxidant-rich foods are extremely nutritious and important for health, taking a very high-dose antioxidant supplement may not suit everyone and may even be harmful to some people.
It is clear that a diet concentrated in antioxidant-rich foods, especially fruits and vegetables, is beneficial for overall health. However, the relationship between supplemental antioxidants and disease prevention is less clear. Many studies have shown that taking supplements that contain concentrated doses of antioxidants may benefit certain aspects of health.
For example, researchers have linked antioxidant supplements — including omega-3 fats , curcumin , selenium , resveratrol , and vitamin C — with various beneficial health outcomes.
However, although certain antioxidants may deliver health benefits when a person takes them for a specific reason, this does not mean that taking supplemental antioxidants is always safe or necessary.
For example, scientists have linked vitamin E supplementation with an increased risk of prostate cancer in healthy men.
Similarly, studies have linked beta carotene supplementation with an increased risk of lung cancer in smokers.
Research has also found no clear benefit of antioxidant supplements on disease risk. Some evidence suggests that high-dose supplementation with vitamin E, vitamin A, and beta-carotene may increase mortality risk.
Conversely, research has consistently linked antioxidant-rich diets high in vegetables, fruits, spices, and other natural sources of antioxidants with decreased disease risk and have found no associations with any adverse health outcomes. For this reason, experts suggest that people should focus on consuming antioxidants through the foods they eat.
They do not recommend that people take high-dose antioxidants supplements unless specifically recommended by a healthcare provider.
There is no doubt that consuming a diet high in antioxidant-rich foods is beneficial for health and may help prevent disease development. It is best to avoid high-dose antioxidant supplements unless a trusted healthcare provider prescribes or recommends them.
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You must have Antioxidant and overall wellness a lot about antioxidants. It has Wellnses a health buzzword; often comes up in discussions about nutrition, wellbeing, good health, and fitness. But beyond the entire buzz, what are antioxidants? How important are they? What are their health benefits?
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