Why Are Antioxidants So Important and What in the World Are They?!
We have all heard and been told to “eat your fruits and vegetables and more plant foods in general” because they are full of vital and beneficial nutrients. You may have even heard the word antioxidants thrown around into the mix, but what are they? This is a perfect read for you if this is how you feel!
Antioxidants are an essential part of optimal health, and it is a word that is found on many food labels and products and thrown around in headlines. In a nutshell, antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. These substances go around and hunt for free radicals (highly unstable molecules) in the body.
Let us break this down even further…starting with free radicals
When free radicals encounter other molecules in the body, they can end up creating a chain of free radical production, which is also known as oxidation. A result of this chain can lead to something called “oxidative stress” (1). When the body is under oxidative stress, cell damage can occur, including damage to DNA, proteins, lipids, and other tissues in the body (2,3). Free radicals and oxidative stress are thought to play a role in accelerated aging and a variety of diseases, including cancer, cardiovascular diseases, diabetes, Alzheimer’s disease, Parkinson’s disease, and eye diseases such as cataracts and age-related macular degeneration (4,5).
Free radicals are found in virtually all dangerous chemicals, including air pollutants, cigarette smoke and other toxins. They are also generated when your body is exposed to radiation, including sunlight. Free radicals are created when the body burns food for energy, breaks down harmful chemicals in the liver, or fights infections too. To be frank, free radicals = bad molecules…most times. In fact, the body’s white blood cells generate large quantities of free radicals to destroy bacteria and virus-infected cells (4,5). The main role of free radicals is to function as communication molecules that promote or sustain inflammatory reactions. So, while free radicals are not considered great when it comes to our health, they do have a purpose, but we want to keep them to a minimum. That is where antioxidants step in!
Back to antioxidants…our little superheroes
As previously mentioned, antioxidants hunt for free radicals, and once they find these free radicals, they stabilize them. Antioxidants can also repair and/or clear damaged cells (6). These little superheroes are vital and essential for the survival of all living things, including both plants and animals. The human body produces several different antioxidants for protection, but there are some necessary antioxidants that the body cannot produce. This is where external sources, such as food or supplements, are key. Examples of these antioxidants from food include, but are not limited to (4,6-8):
Vitamin E (tocopherols and tocotrienols)
Vitamin C (ascorbic acid)
Carotenoids (especially beta-carotene, zeaxanthin, lycopene and lutein)
L-arginine
Resveratrol
Manganese
Selenium
Flavonoids (including rutin and quercetin)
Anthocyanins (a type of flavonoid polyphenol phytonutrient)
Glutathione
Omega-3 fatty acids
Research suggests that when it comes to longevity and overall health, some of the benefits of consuming antioxidant foods, herbs, teas, and supplements include (4,8,9):
Slower signs of aging, including of the skin, eyes, tissue, joints, heart, and brain
Healthier, more youthful, glowing skin
Reduced cancer risk
Detoxification support
Longer life span
Protection against heart disease and stroke
Less risk for cognitive problems, such as dementia
Reduced risk for vision loss or disorders, like macular degeneration and cataracts
Reduced risk for other chronic diseases
Antioxidants are also frequently used as food additives as they can increase the shelf life of both natural and processed foods, thanks to their role of reducing oxidation.
So…what are some of the foods that are rich in antioxidants?
Plant-based foods are the best sources of antioxidants. These include fruits, vegetables, whole grains, nuts, seeds, herbs, and spices, as well as cocoa. Wild caught fatty fish, grass-fed/wild meat, and eggs are also sources of antioxidants (1,10). Incorporate a variety of fruits, vegetables, nuts, whole grains, herbs, and spices into your diet as no one food group should be your sole focus. Aiming to eat the colors of the rainbow can help you obtain a variety of antioxidant nutrients and compounds. Some of the foods that are the riches sources of antioxidants are listed below, however they are not limited to this list (1,5,9-12).
Fruits (especially berries)
Blueberries, blackberries, strawberries, raspberries, bilberries, elderberries, cherries, autumn olives, cranberries, citrus fruits, prunes, pomegranate, dark purple grapes, jujube dates, and goji berries
Vegetables – try to choose red, orange, deep yellow and dark green leafy vegetables every day!
Sweet potatoes, squash, carrots, red and green peppers, kale, spinach, Brussels sprouts, lettuce, cucumber, mustard greens, green beans, broccoli, cauliflower, cabbage, boiled artichokes, mushrooms, eggplant, tomato, chili pepper, and kidney beans.
Alliums and other bulbs
Garlic, onions, shallots, fennel bulbs, leeks, and scallions.
Nuts and seeds
Flax seeds, chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, walnuts, pecans, and hazelnuts.
Whole grains
Wheat germ, maize, whole wheat, barley, rye, quinoa, buckwheat, amaranth, etc.
Wild-caught fatty fish
Salmon, sardines, halibut, herring, mackerel, pollock, trout, tuna, and anchovies.
Other sources of health fats
Extra virgin olive oil, macadamia oil, avocado oil, coconut, and olives.
Herbs
Sage, thyme, marjoram, tarragon, peppermint, rosemary, savory, lemon balm, parsley, dill weed, and basil.
Spices
Cinnamon, clove, turmeric, curry powder, oregano, cumin, parsley, mustard seed, ginger, pepper, chili powder, paprika, garlic, coriander, onion, cardamom, nutmeg, caraway, and cayenne.
Dark chocolate/cocoa
Look for AT LEAST 70% dark chocolate
Beverages
Green tea, black tea, white tea, pomegranate juice, red wine, and coffee.
But won’t it be easier to meet my antioxidant needs through supplements?
Most clinical studies of antioxidant supplements have not found them to provide substantial health benefits. However, there have been some studies showing benefits to antioxidant supplements when it comes to age-related macular degeneration, vision loss, joint problems, or diabetes (4,9).
It is important to note that excessive intake of isolated antioxidants can have toxic effects and may even promote oxidative damage, rather than prevent it. High-dose beta-carotene supplements and high-dose vitamin E supplements are two examples from research studies. High-dose beta-carotene supplements studies have shown a link to increased risk of lung cancer in smokers while the use of high-dose vitamin E supplements have been linked to an increased risk of hemorrhagic stroke and prostate cancer (4). It is also crucial to use caution if you are pregnant or nursing or considering giving a child a dietary supplement. Make sure to check with your health care provider beforehand. Like other dietary supplements, antioxidant supplements may also interact with certain medications.
So, what is the takeaway?
Antioxidants are an essential part of optimal health as they hunt for unstable, damaging molecules in the body, stabilize them, and repair and clear any damaged cells. The body produces certain antioxidants, but there are many antioxidants that need to be supplied from sources outside the body. Meeting antioxidant needs from real food sources, especially plant-based food sources, is the most beneficial and ideal way. However, certain types of antioxidants may be helpful when consumed in supplement form, but it is important to check with you doctor beforehand.
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