We often hear about the immense benefits of antioxidants in preventing diseases, like cancer.  But what are antioxidants and how do they work?  We asked Dr. Sylvia Klinger, DBA, MS, RDN, CPT, and founder of Hispanic & Multicultural Nutrition Communications, to explain. 

In recent years, the term “antioxidants” has gained significant attention in discussions about health and nutrition. These naturally occurring compounds play a vital role in maintaining our well-being by combating and significantly decreasing harmful processes in the body, such as free radicals.

What are Free Radicals?

Free radicals are unstable molecules with an unpaired electron, making them highly reactive. They can damage cells, proteins, and DNA, contributing to aging and diseases like cancer. The body produces free radicals naturally, but excessive free radicals can be harmful if not balanced by antioxidants. Let’s explore what antioxidants are, their benefits, and how to incorporate them into your daily diet, all supported by scientific insights.

What Are Antioxidants?

Antioxidants are molecules that neutralize free radicals—unstable atoms or molecules that can damage cells. Free radicals are produced naturally in the body as a byproduct of metabolism, but their levels can increase due to factors like pollution, smoking, radiation, and poor diet. When free radicals accumulate, they cause oxidative stress, which can lead to chronic diseases, aging, and cellular damage.

How to Incorporate more Antioxidants in your Diet?

Examples of powerful antioxidants include fruits, vegetables, nuts, seeds, beans, green tea, and chocolate, which have the following powerful nutrients full of antioxidants.

• Vitamins: Vitamin C, Vitamin E
• Minerals: Selenium, Zinc
• Phytonutrients: Flavonoids, carotenoids, and polyphenols

Benefits of Antioxidants

The health benefits of antioxidants are vast, as they help protect the body at the cellular level. Here are some key advantages:

1. Reduces Risk of Chronic Diseases: Antioxidants help mitigate oxidative stress, which is linked to conditions like heart disease, diabetes, and cancer.
2. Boosts Immune System: Certain antioxidants, such as Vitamin C, enhance immune function and help the body fight infections.
3. Supports Skin Health: Antioxidants like Vitamin E, flavonoids, and beta-carotene protect the skin from damage caused by UV rays and pollution, reducing signs of aging.
4. Promotes Brain Health: Oxidative stress is a major contributor to neurodegenerative diseases. Antioxidants like flavonoids and polyphenols may help improve cognitive function and reduce the risk of conditions like Alzheimer’s disease.
5. Improves Eye Health: Antioxidants such as lutein and zeaxanthin support eye health by protecting against cataracts and age-related macular degeneration.

Recommended Antioxidant Sources

Incorporating foods rich in antioxidants daily into your diet is simple when you know where to look. Here are some top sources to include in your daily meals:

1. Fruits: Berries (blueberries, strawberries, raspberries), oranges, kiwis, and grapes and many more
2. Vegetables: Spinach, kale, broccoli, and carrots, and many more
3. Nuts and Seeds: Almonds, walnuts, and sunflower seeds
4. Beans and Legumes: Black beans, pinto beans, and chickpeas
5. Herbs and Spices: Turmeric, cinnamon, and oregano
6. Beverages: Green tea
7. Dark Chocolate: Look for varieties with at least 70% cocoa for maximum benefits

Tips for Maximizing Antioxidant Intake

• Eat a Variety of Foods: Aim for a colorful variety of fruits and vegetables to ensure a wide range of antioxidants and nutrients.
• Choose Whole Foods: Some processed foods may lose their antioxidant content during production. Look for foods with high nutritional value regardless of their processing.
• Eat more fruits and vegetables, either organic or conventional: According to UC Davis Health, both organic and conventional produce contain similar levels of nutrients. The US Department of Agriculture’s strict standards regularly check pesticide residue in food.
• Cook Smart: Overcooking can destroy antioxidants, so opt for quick steaming or raw consumption when possible.
• Consider Supplements: While a balanced diet is the best source, supplements can help fill gaps in some cases. Always consult a healthcare professional before starting any supplements.

Scientific Support

Numerous studies underline the importance of antioxidants. For instance, research published in The American Journal of Clinical Nutrition highlights the role of antioxidant-rich diets in reducing markers of inflammation and oxidative stress. Another study in Nature Reviews Cancer links antioxidants to a lower risk of certain types of cancer. Also, recent research on soy protein and its flavonoids (antioxidants) demonstrated how they may improve skin, hair, and nails in Nutrients 2023, 15(19), 4113. These findings reinforce the necessity of including antioxidants in daily nutrition.

Conclusion

Antioxidants are powerful allies in the journey to better health. By neutralizing free radicals, they protect the body from various ailments, enhance overall well-being, and promote longevity. Incorporate a diverse array of antioxidant-rich foods into your diet and enjoy the benefits of a healthier, more resilient body.

References:

1. “Antioxidants: In Depth.” National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/antioxidant-supplements-what-you-need-to-know
2. Halliwell, B., & Gutteridge, J. M. C. (2015). Free Radicals in Biology and Medicine.****https://academic.oup.com/book/40045
3. “Dietary Antioxidants and Human Health,” The American Journal of Clinical Nutrition.
4. Nutrients 2023, 15(19), 4113; https://doi.org/10.3390/nu15194113