Antioxidants: What Are They? And Why Are They So Important?
Written by Jordan Caulfield & Reviewed by Paul Holmes.
In today’s world, the quest for optimal health is more important than ever. Many people turn to various diets, exercise regimens, and lifestyle changes to enhance their overall well-being. One term that often comes up in these discussions is antioxidants.
But what exactly are antioxidants, and what role do they play in our health? Join us as we explore what antioxidants are, their potential health benefits, and how they can help you achieve your wellness goals. We will also examine how to boost antioxidants in your diet, whether through foods or supplements, and how to incorporate them into a holistic lifestyle.
Through evidence-based insights, we’ll dive into how antioxidants work to combat oxidative stress and provide key insights into Naturecan’s range of products that support a healthy lifestyle.
Key Highlights
- Antioxidants neutralise free radicals
- Free radicals can potentially cause diseases and age-related conditions
- Antioxidant refers to a broad group of substances in various foods, including fruits, vegetables, nuts, and seeds.
- Free radicals cause oxidative stress
- Plant compounds like polyphenols, flavonoids, and carotenoids are rich in antioxidant properties.
What Are Antioxidants?
Antioxidants are molecules that help neutralise harmful substances in our bodies known as free radicals. Over time, the damage caused by free radicals can contribute to various diseases and age-related conditions.
Antioxidants play a key role in protecting our bodies from this damage by neutralising free radicals and reducing oxidative stress, which could potentially help prevent health issues such as cardiovascular diseases.The term antioxidant refers to a broad group of substances found in various foods, including fruits, vegetables, nuts, and seeds.
They are crucial for maintaining good health and can be consumed through both food and supplements.
Where Do Antioxidants Come From?
Antioxidants are naturally present in a wide variety of plant-based foods, especially fruits, vegetables, and whole grains.
Certain vitamins and minerals also act as antioxidants, such as vitamins C and E, selenium, and zinc. Additionally, plant compounds like polyphenols, flavonoids, and carotenoids are rich in antioxidant properties.
Adequate dietary intake of foods high in antioxidants provides our bodies with the tools to fight off oxidative stress, prevent cellular damage, and maintain overall health.
What Are Free Radicals?
Free radicals are highly reactive molecules with unpaired electrons, making them unstable. To stabilise themselves, free radicals seek out and “steal” electrons from other molecules, which can cause damage to cells, proteins, and even DNA.
This damage is often referred to as oxidative stress, and over time, it can contribute to various health problems, including diseases and premature ageing.
Different Types of Free Radicals
- Superoxide Anion (O2-): A common free radical that is produced in the body during normal cellular functions like metabolism.
- Hydroxyl Radical (OH·): A highly reactive free radical that can cause significant damage to cells and tissues.
- Peroxyl Radicals (ROO·): Generated by the breakdown of fats and lipids, they can damage cell membranes.
- Nitric Oxide (NO·): While it has important functions in the body, excess nitric oxide can react with other molecules and form harmful substances.
- Hydrogen Peroxide (H2O2): A less reactive free radical, but can convert into the highly reactive hydroxyl radical under certain conditions.
Causes Of Free Radical Damage
Free radicals can damage your body in numerous ways. Here are some of the most common;
Types of Antioxidants
Antioxidants come in many forms, each with its own unique mechanism of action. To ensure you’re getting the full range of antioxidant benefits, it’s important to consume a variety of different antioxidants, including naturally occurring antioxidants found in whole foods, as each works in different ways to protect the body.
1. Vitamin-Based Antioxidants
- Vitamin C: This vitamin helps support the immune system and neutralises free radicals in the body.
- Vitamin E: Acts to protect cell membranes from oxidative damage.
- Vitamin A: Includes beta-carotene, which helps protect against free radical damage.
2. Minerals
- Selenium: Works with enzymes to protect cells from oxidative damage.
- Zinc: Essential for enzyme activity that combats free radicals.
3. Polyphenols & Flavonoids
- Resveratrol: Found in grapes and red wine, it supports heart and cellular health.
- Quercetin: Found in apples, onions, and berries, it may help reduce inflammation.
Curcumin : The active compound in turmeric with antioxidant and anti-inflammatory properties.
4. Naturally Occurring Antioxidants
- Green Tea Extract (EGCG): Contains catechins, which provide potent antioxidant effects found in many plant foods.
- Astaxanthin: A carotenoid found in algae and seafood that has powerful antioxidant properties.
- Lycopene: Found in tomatoes and watermelon, it supports skin and heart health.
5. Coenzyme-Based Antioxidants
- Coenzyme Q10 (CoQ10): Protects cells from oxidative stress and supports mitochondrial function.
- Alpha-Lipoic Acid: Helps regenerate other antioxidants like vitamin C and E.
6. Other Notable Antioxidants
- Glutathione: Known as the "master antioxidant," it is produced by the body and available as a supplement.
- N-Acetyl Cysteine (NAC): A precursor to glutathione, supporting detoxification.
- Omega-3 Fatty Acids: Found in fish oil, these help reduce oxidative stress in cells.
How Can Antioxidant Supplements Help?
Antioxidants can help achieve a variety of wellness goals, from boosting immunity to potentially supporting heart health.
Some of the key benefits of antioxidants include:
- Boosting Immune Function: By neutralising free radicals, antioxidants support the immune system and help protect against infections.
- Reducing Inflammation: Many antioxidants, such as curcumin, have anti-inflammatory properties that help reduce chronic inflammation in the body.
- Promoting Skin Health: Antioxidants like vitamin E and beta-carotene help protect the skin from UV damage, reducing wrinkles and signs of ageing.
- Supporting Heart Health: Antioxidants like resveratrol and flavonoids help protect the cardiovascular system from oxidative damage.
How Many Antioxidants Should I Consume Per Day?
While there is no specific daily recommended intake for antioxidants, it is generally accepted that a diet rich in fruits, vegetables, whole grains, and nuts will provide a sufficient amount of antioxidants to meet your body's needs.
How Do I Know If I Am Lacking Antioxidants in My Diet?
Antioxidants are essential nutrients that help protect your body from oxidative stress and free radical damage. If your diet lacks these vital compounds, you may experience a variety of symptoms. Here are some signs that you might not be getting enough antioxidants:
- Frequent Illness: A weakened immune system can leave you more susceptible to infections.
- Premature Skin Aging: Wrinkles, fine lines, and dull skin can be signs of oxidative damage from free radicals.
- Fatigue: Feeling constantly tired or low in energy may indicate a lack of antioxidants, which play a role in energy production.
- Increased Inflammation: Chronic pain, joint discomfort, or other inflammation-related issues may suggest insufficient antioxidant intake.
- Slow Wound Healing: A lack of antioxidants can delay the healing process and reduce your body’s ability to repair itself.
- Frequent Infections or Colds: Antioxidants support the immune system, and a deficiency may lead to recurring illnesses.
- Brain Fog or Memory Issues: Poor cognitive function or difficulty concentrating can result from oxidative stress affecting the brain.
- Digestive Issues: An imbalance in gut health and frequent digestive problems can be linked to low antioxidant levels.
Antioxidant Foods – What To Eat
What Is MMOL TE?
MMOL TE (Millimoles of Trolox Equivalents) is a unit of measurement that quantifies the antioxidant activity of vitamin E in foods and supplements. It expresses the total amount of tocopherols (the chemical compounds that make up vitamin E) based on their ability to neutralise free radicals, using alpha-tocopherol as the reference.
The unit helps standardise the diverse forms of vitamin E in a way that reflects their overall antioxidant potential.The best way to boost antioxidants in your body is by incorporating antioxidant-rich foods into your diet. Some of the most rich foods in antioxidants include:
| Food | Antioxidant Content (per 100g) | Health Benefits |
|---|---|---|
| Blueberries | 9.2 mmol TE | High in flavonoids, supports brain health [1]. |
| Spinach | 3.7 mmol TE | Rich in vitamins C and E, supports skin health [2]. |
| Dark Chocolate | 15 mmol TE | Contains flavonoids for heart health [3]. |
| Walnuts | 13 mmol TE | High in omega-3 fatty acids, supports brain function [4]. |
| Green Tea | 3.9 mmol TE | High in catechins, supports the metabolism [5]. |
| Red Grapes | 7.7 mmol TE | Contains resveratrol, supports heart health [6] |
Antioxidants and Longevity – Do They Go Hand in Hand?
Antioxidants are often associated with longevity due to their ability to protect the body from oxidative stress and free radical damage.
For instance, antioxidants in foods like berries, nuts, and leafy greens could potentially prevent premature ageing and cardiovascular complications, due to the removal of oxidative stress, and the repairing of cells provided by antioxidants alone.
Why Antioxidants Are So Important for the Body: Promoting Longevity and a Healthier Lifestyle
Antioxidants are powerful compounds that play a critical role in maintaining the body’s health and vitality. Found in a variety of foods, particularly fruits, vegetables, nuts, and seeds, antioxidants help neutralise harmful substances known as free radicals.
Free radicals are unstable molecules produced during normal metabolic processes, as well as from environmental sources such as pollution, UV radiation, and smoking.
When these free radicals accumulate, they can cause oxidative stress—an imbalance between free radicals and antioxidants—which accelerates the ageing process and may contribute to numerous chronic diseases.
Antioxidants and Ageing
As we age, the production of free radicals increases, leading to oxidative stress and the breakdown of collagen in the skin.
Antioxidants help protect the skin from free radical damage, slowing the appearance of wrinkles and fine lines. Regular consumption of antioxidants may also help maintain cognitive function, potentially reducing the risk of age-related memory loss and conditions such as Alzheimer's.
FAQs About Antioxidants
How Many Antioxidants Should I Consume Daily?
There is no set daily recommendation, but incorporating antioxidant-rich foods into every meal is a good goal.
Are There Any Disadvantages of Antioxidants?
While antioxidants are generally safe, excessive supplementation may interfere with certain medications or cause imbalances. Always consult with a healthcare provider before starting a supplement regimen.
When Is the Best Time to Take Antioxidant Supplements?
There is no specific time, but taking them with meals may help improve absorption.
Can Antioxidants Help Skin Health?
Yes, antioxidants like vitamins C and E protect the skin from oxidative damage and UV rays.
How Do I Know If I Need More Antioxidants?
If you're frequently ill, experience skin issues, or feel fatigued, you may benefit from more antioxidants.
Conclusion
Incorporating antioxidants into your daily routine can significantly improve your health, longevity, and overall well-being.
From supporting your immune system to fighting free radical damage, antioxidants play a crucial role in protecting your body and slowing down the ageing process. Whether through food or supplements, such as those offered by Naturecan, antioxidants can help you achieve your wellness goals and maintain a healthy, vibrant lifestyle.
Always consult with a healthcare professional before making changes to your diet or supplement regimen.
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