How can antioxidants

benefit our health?

 Benefits

 Types
 Food sources

 Diet

 Risks

 Supplements
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Antioxidants are substances that can prevent or

slow damage to cells caused by free radicals,
unstable molecules that the body produces as a
reaction to environmental and other pressures.

They are sometimes called “free-radical scavengers.”

The sources of antioxidants can be natural or artificial. Certain plant-based
foods are thought to be rich in antioxidants. Plant-based antioxidants are a
kind of phytonutrient, or plant-based nutrient.

The body also producesTrusted Source some antioxidants, known as

endogenous antioxidants. Antioxidants that come from outside the body are
called exogenous.

Free radicals are waste substances produced by cellsTrusted Source as the

body processes food and reacts to the environment. If the body cannot
process and remove free radicals efficiently, oxidative stress can result. This
can harm cells and body function. Free radicals are also known as reactive
oxygen species (ROS).

Factors that increase the production of free radicals in the body can be
internal, such as inflammation, or external, for example, pollution, UV
exposure, and cigarette smoke.

Oxidative stress has been linkedTrusted Source to heart

disease, cancer, arthritis, stroke, respiratory diseases, immune
deficiency, emphysema, Parkinson’s disease, and other inflammatory or
ischemic conditions.

Antioxidants are said to help neutralize free radicals in our bodies, and this is
thought to boost overall health.

Benefits
Share on Pin terest Colorful fruits and vegetables can offer a range of antioxidants.

Antioxidants can protect against the cell damage that free radicals cause,
known as oxidative stress.

Activities and processes that can lead to oxidative stress includeTrusted

Source:

 mitochondrial activity
 excessive exercise
 tissue trauma, due to inflammation and injury
 ischemia and reperfusion damage
 consumption of certain foods, especially refined and processed foods,
trans fats, artificial sweeteners, and certain dyes and additives
 smoking
  environmental pollution
 radiation
 exposure to chemicals, such as pesticides and drugs,
including chemotherapy
 industrial solvents
 ozone

Such activities and exposures can result in cell damage.

This, in turn, may lead to:

 an excessive release of free iron or copper ions

 an activation of phagocytes, a type of white blood cell with a role in
fighting infection
 an increase in enzymes that generate free radicals
 a disruption of electron transport chains

All these can result in oxidative stress.

The damage caused by oxidative stress has been linked to

cancer, atherosclerosis, and vision loss. It is thought that the free radicals
cause changes in the cells that lead to these and possibly other conditions.

An intake of antioxidants is believed to reduce these risks.

According to one studyTrusted Source: “Antioxidants act as radical

scavenger, hydrogen donor, electron donor, peroxide decomposer, singlet
oxygen quencher, enzyme inhibitor, synergist, and metal-chelating agents.”
Other research has indicatedTrusted Source that antioxidant supplements
may help reduce vision loss due to age-related macular degeneration in older
people.

Overall, however, there is a lack of evidenceTrusted Source that a higher

intake of specific antioxidants can reduce the risk of disease. In most cases,
results have tended to show no benefit, or a detrimental effect, or they have
been conflicting.

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Types
There are thought to be hundreds and possibly thousands of substances that
can act as antioxidants. Each has its own role and can interact with others to
help the body work effectively.

“Antioxidant” is not really the name of a substance, but rather it

describes what a range of substances can do.
Examples of antioxidants that come from outside the body include:

 vitamin A
 vitamin C
 vitamin E
 beta-carotene
 lycopene
 lutein
 selenium
 manganese
 zeaxanthin

Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all

types of antioxidants and phytonutrients, and they are all found in plant-based
foods.

Each antioxidant serves a different function and is not interchangeable with

another. This is why it is important to have a varied diet.

Food sources
Share on Pin terest Pomegranate is one source of antioxidants.

The best sources of antioxidants are plant-based foods, especially fruits and
vegetables.

Foods that are particularly high in antioxidants are often referred to as a

“superfood” or “functional food.”

To obtain some specific antioxidants, try to include the following in your diet:

Vitamin A: Dairy produce, eggs, and liver

Vitamin C: Most fruits and vegetables, especially berries, oranges, and bell
peppers

Vitamin E: Nuts and seeds, sunflower and other vegetable oils, and green,
leafy vegetables
Beta-carotene: Brightly colored fruits and vegetables, such as carrots, peas,
spinach, and mangoes

Lycopene: Pink and red fruits and vegetables, including tomatoes and
watermelon

Lutein: Green, leafy vegetables, corn, papaya, and oranges

Selenium: Rice, corn, wheat, and other whole grains, as well as nuts, eggs,
cheese, and legumes

Other foods that are believed to be good sources of antioxidants include:

 eggplants
 legumes such as black beans or kidney beans
 green and black teas
 red grapes
 dark chocolate
 pomegranates
 goji berries

Goji berries and many other food products that contain antioxidants
are available to purchase online.

Foods with rich, vibrant colors often contain the most antioxidants.

The following foods are good sources of antioxidants. Click on each one to
find out more about their health benefits and nutritional information:

 blueberries
 apples
  broccoli
 spinach
 lentils

Effect of cooking

Cooking particular foods can either increase or decrease antioxidant levels.

Lycopene is the antioxidant that gives tomatoes their rich red color. When
tomatoes are heat-treated, the lycopene becomes more bio-available (easier
for our bodies to process and use).

However, studies have shown that cauliflower, peas, and zucchini lose much
of their antioxidant activity in the cooking process. Keep in mind that the
important thing is eating a variety of antioxidant-rich foods, cooked and raw.

Dietary tips
 Drinking a cup or two of green tea is thought to provide health benefits
Share on Pin terest

because of the antioxidants.

The following tips could help increase your antioxidant intake:

 Include a fruit or a vegetable every time you eat, meals and snacks
included.
 Have a cup of green or matcha tea every day.
 Look at the colors on your plate. If your food is mostly brown or beige,
the antioxidant levels are likely to be low. Add in foods with rich colors,
such as kale, beets, and berries.
 Use turmeric, cumin, oregano, ginger, clove, and cinnamon to spice up
the flavor and antioxidant content of your meals.
 Snack on nuts, seeds, especially Brazil nuts, sunflower seeds, and dried
fruit, but choose those with no added sugar or salt.
Or, try these healthy and delicious recipes developed by registered dietitians:

 Cherry-almond smoothie
 Spicy cinnamon-ginger roasted carrots
 Roast beet and red quinoa salad with orange-beet balsamic vinaigrette
 Carrot cake power smoothie
 Chickpea, kale and cashew superfood soup
 Spicy Thai lettuce wraps
 Cure-all juice.

There is no set recommended daily allowance (RDA) for antioxidants, but a

high intake of fresh plant-based produce is considered healthful.

Risks
It is worth remembering that, while studies link the consumption of fruits and
vegetables with better overall health, it is not clear whether how far this is due
to the activity of antioxidants. In addition, caution is needed regarding
supplements.

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Supplements
The National Institutes of Health (NIH) warn that high doses of antioxidant
supplements can be harmful.

A high intake of beta-carotene, for example, has been linked toTrusted

Source an increased risk of lung cancer in smokers. A high dose of vitamin E
has been found to increase the risk of prostate cancer, and the use of some
antioxidant supplements has been linked to a greater risk of tumor growth.

Antioxidant supplements may also interactTrusted Source with some

medications. It is important to speak with a health provider before using any of
these products.

Overall, research has not provenTrusted Source that taking any particular

antioxidant as a supplement or through a food can protect against a disease.

There may be some benefitTrusted Source for people at risk of age-related

macular degeneration, but it is essential to seek advice from a doctor about
whether to use supplements, and which ones to use.
Takeaway

Free radicals have been linked to a range of diseases, including heart

disease, cancer, and vision loss, but this does not mean that an increased
intake of antioxidants will prevent these diseases. Antioxidants from artificial
sources may increase the risk of some health problems.

As a result, it is important to seek out natural sourcesTrusted Source of

antioxidants, in the form of a healthful diet.

Consuming fruits and vegetables has been linked to a lower rate of chronic
diseases, and antioxidants may play a role. However, it is unlikely that
consuming added antioxidants, especially in processed foods, will provide
significant benefits.

In addition, anyone considering taking antioxidant supplements should speak

to a health provider first.

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