Summary

Antioxidants help stop or limit damage caused by free radicals. Your body uses antioxidants to balance free radicals. This keeps them from causing damage to other cells. Antioxidants can protect and reverse some of the damage.

Antioxidants are molecules that inhibit the oxidation of other molecules, thereby protecting cells from the damage caused by free radicals. Oxidation is a chemical reaction that can produce free radicals, leading to chain reactions that may damage the cells of organisms. Here is a comprehensive overview of antioxidants:

Types of Antioxidants

Endogenous Antioxidants: Produced naturally by the body.
- Superoxide Dismutase (SOD): Converts superoxide radicals into oxygen and hydrogen peroxide.
- Catalase: Converts hydrogen peroxide into water and oxygen.
- Glutathione: A tripeptide that helps in reducing oxidative stress and detoxifying harmful substances.
Exogenous Antioxidants: Obtained from diet or supplements.
- Vitamins:
  - Vitamin C (Ascorbic Acid): Water-soluble vitamin that neutralizes free radicals in the aqueous compartments of the body.
  - Vitamin E (Tocopherols and Tocotrienols): Fat-soluble vitamin that protects cell membranes from oxidative damage.
- Minerals:
  - Selenium: A component of antioxidant enzymes like glutathione peroxidase.
  - Zinc: Plays a role in the production of antioxidant enzymes.
- Phytochemicals:
  - Flavonoids: Found in fruits, vegetables, tea, wine, and chocolate.
  - Carotenoids: Include beta-carotene, lycopene, and lutein, found in colorful fruits and vegetables.
  - Polyphenols: Found in a variety of plant-based foods including tea, coffee, and red wine.

Sources of Antioxidants

Fruits and Vegetables: Berries, citrus fruits, apples, spinach, kale, and carrots.
Nuts and Seeds: Almonds, walnuts, sunflower seeds.
Whole Grains: Oats, barley, quinoa.
Beverages: Green tea, coffee, red wine.
Spices and Herbs: Turmeric, cinnamon, ginger.

Health Benefits of Antioxidants

Reduction of Oxidative Stress: Antioxidants neutralize free radicals, reducing oxidative stress and potential cellular damage.
Prevention of Chronic Diseases: May help lower the risk of chronic diseases like heart disease, cancer, and neurodegenerative disorders.
Anti-inflammatory Effects: Many antioxidants have anti-inflammatory properties that can help reduce inflammation in the body.
Skin Protection: Protects against damage caused by UV radiation and pollution, contributing to healthier skin.

Antioxidant Supplements

While obtaining antioxidants from food sources is generally preferred due to the additional nutrients and fiber present in whole foods, supplements are available for those who may not get enough from their diet. However, it is important to use supplements cautiously, as excessive intake of certain antioxidants can be harmful.

Mechanism of Action

Antioxidants neutralize free radicals by donating an electron, thus breaking the chain reaction of oxidation. They can either:

Prevent the formation of free radicals by binding to metal ions and reducing them.
Scavenge free radicals directly by neutralizing them.
Repair oxidative damage by participating in the regeneration of other antioxidants, like Vitamin C regenerating Vitamin E.

Research and Controversy

The role of antioxidants in health and disease prevention is a subject of ongoing research and debate. Some studies have shown significant benefits, while others suggest that high doses of antioxidant supplements may not be beneficial and could potentially be harmful. The effectiveness of antioxidants may depend on various factors including the type, source, and combination of antioxidants consumed, as well as individual health status and genetics.

Antioxidants play a crucial role in maintaining health by protecting cells from oxidative damage. A diet rich in fruits, vegetables, nuts, and whole grains can provide a wide array of antioxidants. While supplements can be helpful in certain situations, it is important to approach them with caution and preferably under medical advice. Further research continues to explore the complexities of antioxidants and their impact on health.

High Antioxidants Foods (from highest to lowest, per 100 grams)

Dark Chocolate [95%]
Pecans
Wild Blueberries
Strawberries
Kale
Red Cabbage
Apples
Spinach
Earthing

References

Antioxidant supplements: What you need to know. (n.d.). NCCIH. https://www.nccih.nih.gov/health/antioxidant-supplements-what-you-need-to-know

BSc, A. A., PhD. (2023, July 12). Antioxidants explained in simple terms. Healthline. https://www.healthline.com/nutrition/antioxidants-explained

Department of Health & Human Services. (n.d.). Antioxidants. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants#:~:text=Antioxidants%20and%20free%20radicals,-Antioxidants%20are%20found&text=These%20include%20the%20nutrient%20antioxidants,effects%20than%20vitamins%20or%20minerals.

Harvard Health. (2019, January 31). Understanding antioxidants. https://www.health.harvard.edu/staying-healthy/understanding-antioxidants

LD, M. W. R. (2023, November 8). How can antioxidants benefit our health? https://www.medicalnewstoday.com/articles/301506

Antioxidants