Each day, your body's cells face threats from free radicals, which can harm healthy cells and lead to diseases like cancer.
Fortunately, antioxidants come to the rescue. These molecules shield your cells from damage caused by free radicals. Plus, they're readily available in many foods, making it easy to incorporate them into your diet. But do you know what are antioxidants and how they benefit your body?
Source: Antioxidant supplements are very common these days and you are spoilt for choice.
What Are Antioxidants?
Antioxidants, mostly found in fruits and vegetables, are substances that combat free radicals. Free radicals are molecules your body produces during activities like exercise and digestion. However, you can also encounter them from sources like smoke, pollution, and sunlight.
Free radicals can harm your cells, leading to premature aging and inflammation. Antioxidants may help counteract these effects.
While antioxidants can be added to supplements, processed foods, and beauty products, it's best to get them from foods that naturally contain them, rather than relying solely on supplements.
What Are The Different Types Of Antioxidants?
Calling a substance an "antioxidant" can be a bit misleading. Antioxidants are better understood by their chemical properties — their ability to combat free radicals. While a substance might have this ability in one instance, it might not in another.
There are likely hundreds or even thousands of substances that act as antioxidants. Vitamins, minerals, and pigments can all play this role, though some are more well-known and researched than others.
Here are five popular antioxidants and where you can find them:
1. Beta-carotene
A member of the carotenoid family, beta-carotene has been studied for its potential to fight cancer and promote eye health. While research on its impact on cancer risk is mixed, beta-carotene shows promise in preventing age-related macular degeneration (AMD). However, it's best to avoid beta-carotene supplements unless recommended by a healthcare provider, as long-term use may increase the risk of lung cancer.
2. Lutein
Also, a carotenoid, lutein has been studied as a potential treatment for AMD. While some studies suggest benefits, others have been inconclusive. It's unclear if lutein supplements are effective.
3. Selenium
This mineral has been researched for its role in cancer prevention, particularly in reducing the risk of prostate, lung, and colon cancers, especially in individuals with low selenium levels. However, taking high doses of selenium may increase the risk of mortality.
4. Vitamin C
Known for its numerous health benefits, including potentially reducing the duration of colds and lowering the risk of heart disease, vitamin C is abundant in fruits and vegetables.
5. Vitamin E
Associated with a lower risk of cataracts and heart disease mortality, vitamin E is found in nuts, seeds, and green vegetables. However, taking vitamin E supplements may increase the risk of bleeding and interact with other medications, so it's best to obtain it from food sources.
6 Health Benefits of Antioxidants
While antioxidants may not turn back the clock to make you look 18 again, they do offer some remarkable benefits
Antioxidants can:
1. Slow cell damage
Research indicates that antioxidants can help delay or prevent cell damage caused by free radicals. Studies have found that higher levels of antioxidants are linked to lower levels of free-radical damage.
2. Reduce the risk of macular degeneration
Low dietary intake of zinc and carotenoids is associated with an increased risk of macular degeneration. On the flip side, consuming antioxidants may help prevent eye problems.
3. Lower the risk of heart disease and certain cancers
People who eat antioxidant-rich foods have a reduced risk of heart disease and some types of cancer. It's unclear if this decreased risk is directly from the antioxidants themselves or the combination of nutrients and antioxidants in healthy foods. It's also possible that individuals who eat more fruits and vegetables already lead healthier lifestyles.
4. Boost immune function
Some antioxidants, like vitamin C and zinc, play a crucial role in supporting immune function by helping to fight off infections and reducing inflammation. Antioxidants can help protect skin cells from damage caused by UV radiation and environmental pollutants, leading to healthier, younger-looking skin.
5. Aid in weight management
Certain antioxidants, such as polyphenols found in green tea and resveratrol in red wine, have been linked to weight loss and improved metabolism, making them beneficial for weight management efforts.
6. Reduce inflammation
Antioxidants help neutralize inflammation-causing free radicals, which can reduce the risk of chronic inflammation-related diseases such as arthritis, inflammatory bowel disease, and cardiovascular disease.
Best Foods Sources Of Antioxidants
Antioxidants are abundant in various foods. To reap the benefits of the five supplements mentioned earlier, consider adding more of these foods to your diet:
- Beta carotene: Found in pumpkin, carrots, and sweet potatoes.
- Lutein: Found in kale, spinach, and egg yolks.
- Selenium: Found in organ meats, grains, and seafood like tuna and halibut.
- Vitamin C: Found in bell peppers, broccoli, and citrus fruits such as oranges and grapefruits.
- Vitamin E: Found in plant oils, nuts, and seeds, such as almonds and sunflower seeds.
By incorporating these antioxidant-rich foods into your meals, you can support your overall health and well-being.
Tips For Including Antioxidants In Your Diet
Here are a few ways to ensure you're consuming sufficient antioxidant-rich foods in your diet:
- Variety is key: Aim to consume a diverse range of fruits and vegetables to maximize your antioxidant intake. Adults should aim for 1 ½ cups of fruits and 2 ½ cups of vegetables daily.
- Choose what works for you: Whether fresh, frozen, or canned, incorporate fruits and vegetables into your meals in a way that fits your lifestyle and preferences.
- Eat the rainbow: Opt for colorful fruits and vegetables, as they tend to be higher in antioxidants. Try to include a variety of colors on your plate to ensure you're getting a wide range of nutrients.
- Snack smart: Use snack time as an opportunity to boost your antioxidant intake by reaching for fruits, vegetables, nuts, and seeds. Consider blending them into smoothies for a convenient and nutritious snack option.
- Spice it up: Enhance the antioxidant content of your meals by using herbs and spices like peppermint, clove, and cinnamon. Not only do they add flavor, but they also provide additional health benefits.
In Conclusion
Antioxidants play a crucial role in safeguarding cells from free radical damage, research suggests that antioxidant supplements may not offer superior protection compared to antioxidants derived from food sources.
Therefore, experts recommend obtaining antioxidants through a diverse range of fruits and vegetables in the diet. This approach ensures a comprehensive intake of antioxidants, along with other essential nutrients, supporting overall health and well-being.