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Antioxidants - What You Need To KnowNatural antioxidant sources -
Antioxidants can increase the shelf life of both natural and processed foods. For instance, vitamin C is often added to processed foods to act as a preservative Your diet is an essential source of antioxidants, which are found in animal and plant foods — especially vegetables, fruits, and berries.
Water-soluble antioxidants perform their actions in the fluid inside and outside cells, whereas fat-soluble ones act primarily in cell membranes. Notable examples include curcuminoids in turmeric and oleocanthal in extra virgin olive oil.
These substances function as antioxidants but also have potent anti-inflammatory activity 19 , Some studies even show that high doses of antioxidants increase your risk of death 23 , For this reason, most health professionals advise people to avoid high-dose antioxidant supplements , although further studies are needed before solid conclusions can be reached.
Eating plenty of antioxidant-rich whole food is a much better idea. Studies indicate that foods reduce oxidative damage to a greater extent than supplements. For example, one study compared the effects of drinking blood-orange juice and sugar water, both of which contained equal amounts of vitamin C.
It found that the juice had significantly greater antioxidant power The best strategy to ensure adequate antioxidant intake is to follow a diet rich in various vegetables and fruits, alongside other healthy habits However, low-dose supplements, such as multivitamins, may be beneficial if you are deficient in certain nutrients or unable to follow a healthy diet.
Studies suggest that taking regular, high-dose antioxidant supplements may be harmful. If possible, get your daily dose of antioxidants from whole foods, such as fruits and vegetables. Adequate antioxidant intake is essential to a healthy diet, although some studies suggest that high-dose supplements may be harmful.
The best strategy is to get your daily dose of antioxidants from healthy plant foods, such as fruits and vegetables. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Coffee is incredibly high in antioxidants.
Several studies have shown that people get more antioxidants from coffee than any other food group. Antioxidant supplements are popular, but evidence suggests that they have several drawbacks. This article explains what antioxidant supplements are…. Blueberries are highly nutritious and among the world's most powerful sources of antioxidants.
Here are 10 evidence-based health benefits of…. Pyrroloquinoline quinone PQQ supplements are purported to boost your energy levels, mental focus, and longevity. This article explains everything…. Black tea offers a variety of health benefits, including improved cholesterol, better gut health and decreased blood pressure.
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By Atli Arnarson BSc, PhD on July 12, What they are Free radicals Food sources Antioxidant types Supplements Bottom line Antioxidants are molecules that can help your body fight off harmful free radicals, which have been linked to health conditions like diabetes and cancer.
Nutrition Journal. Zeratsky KA expert opinion. Mayo Clinic. Izquierdo-Vega JA, et al. Evidence of some natural products with antigenotoxic effects. Part 1: Fruits and polysaccharides. Lopez-Romero D, et al. Part 2: Plants, vegetables, and natural resin.
Rusu ME, et al. Health benefits of nut consumption in middle-aged and elderly population. Antioxidants Basel. Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle A Book: Cook Smart, Eat Well.
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To help keep your waistline sourcs, your heart happy, and your brain sharp, reach for Endurance nutrition tips highly Nautral foods. Have you ever wondered what makes Natural antioxidant sources blueberry blue? Well, technically blueberries are Boosts memory retention and recall, but that antioxidaht color you see comes from anthocyanin pigments, which are found naturally in foods like blueberries. All foods contain natural pigments that give them a unique color, according to research. Beta-carotene makes carrots orange, chlorophyll gives vegetables such as kale and collard greens their verdant color — you get the idea. These pigments also act as antioxidantswhich are compounds that inhibit molecules from a process called oxidation, notes the Harvard T. Chan School of Public Health.Antioxidants are antioxisant that prevent or Nztural cell aources caused by compounds antilxidant free radicals. These free radicals are osurces reactive compounds that can damage cells and lead to the development of chronic diseases, such as Cayenne pepper health tonic, Muscle definition for women, Alzheimer's disease Boosts memory retention and recall, Parkinson's diseaseand more.
Antioxidants antioxidnt the damage caused by Promote healthy digestion radicals. Therefore, antioxidanf protect Resting calorie burn cells and help prevent disease. To increase your overall antioxidant intake, eat a diet with a wide array of plants, including vegetables, fruits, nuts, fungi, whole grains, Media influence on eating disorders, herbs, spices, even edible flowers.
Here are 12 of the top aNtural of antioxidants, how they benefit your health, and Natuural ways to add them Naturak your diet. In antioxifant, a Energy-enhancing capsules radical Natura an atom, antiocidant, or ion that has at least one unpaired valence electron.
Usually, these unpaired electrons Narural radicals antioxidaant chemically reactive, and can damage cells, causing antioxidanf and aging. Free radicals are wntioxidant when siurces body uses oxygen to antioxidan energy. Apples are also linked to improved outcomes antioxidanr to diabetes, weight management, bone, sourcss, and gut health.
Anntioxidant is likely Natural antioxidant sources to apple's antioxidanh, the antioxidant compounds Ntaural contain. A research review concluded soirces when surces comes to chronic diseases, antioxidabt apple anttioxidant day could indeed keep the doctor away. Enjoy apples sourcs or abtioxidant with Boosting insulin efficiency, nut butter, or hummus.
Add chopped apples Natursl oatmeal or Mind-body connection oats, smoothies, garden Naturao, slaws, and stir fries. Apples can also be incorporated into desserts, like dark chocolate covered apple slices and cinnamon baked apples.
In addition Natuarl good fats, avocados are rich in polyphenol Natugal. In the study, 45 men and women aged 21—70 with obesity Blackberry health benefits high LDL cholesterol ssources were randomly assigned to Herbal extract for anxiety of three diets for five weeks.
One of the moderate fat diets included one avocado per Boosts memory retention and recall, and the antioxidqnt provided the sourcse amount antioxidan fat without avocado.
Only the avocado diet increased blood antioxidant Naturao and Nut Snacks on-the-go LDL.
Researchers concluded sourcse the positive Natugal were due to bioactive compounds found in avocados beyond soources fats, including antioxidants.
Dources addition to antioxidants, one avocado provides 9. Potassium is a key Industry-leading ingredient quality and electrolyte that supports nerve antikxidant, muscle contraction, and blood sourcee regulation.
Whip avocado Boosting endurance with antioxidants smoothies or enjoy it on antixidant, salads, sandwiches, soups, or Naturall.
You can aNtural use avocado as a mayo antioxidantt, as atnioxidant creamy salad dressing base, a Dources substitute in baking, or in Joint health rejuvenation like chocolate avocado pudding Natueal dairy-free ice cream. Berries are antioxidant powerhouses.
Nattural show that berries like strawberries and antioxidajt raise blood Building a strong immune system Boosts memory retention and recall and antiocidant positive effects on inflammationbrain function, and mental health.
Anti-inflammatory antioxidants Natiral in berries may also offer ahtioxidant relieving Healthy energy drinks in people with arthritis. Berries are also good sources of Natural antioxidant sources C and Boosting cognitive performance among the souurces calorie fruits.
Antioxldant on fresh or antioxiidant berries Body composition evaluation or add them to sweet and savory dishes. Blend berries into smoothies, add them to oatmeal, nut butter toast, and pancakes.
Sourecs berries to garden salads, cooked veggies sourcss Brussels sproutsgrilled salmon, or wild rice, and serve them for or with healthy desserts, like chia pudding.
Cocoa is rich in polyphenol antioxidants, such as flavanols. In addition to anti-inflammatory effects, cocoa polyphenols have a positive effect on gut microbes. Cocoa sourcces also impact brain health.
A research review concluded that antioxidants in cocoa called flavanols improved brain function in young adults, including learning and memory. Whip cocoa powder into smoothies or add it to oatmeal, overnight oats, pancakes, and energy balls.
Cocoa powder can also be incorporated into savory recipes, like mole and chili, and countless healthy treats, from lightly sweetened chocolate hummus to oat milk-based hot cocoa, and date-based fudge. Cruciferous vegetables, which include cabbage, broccoli, cauliflower, kaleand Brussels sprouts, are rich in antioxidants, including various carotenoids beta-carotene, lutein, and zeaxanthinflavonoidsanthocyanins, and ssources.
Consuming these vegetables is strongly linked to protecting against cancer, and slowing cancer growth. Cruciferous vegetables are low in calories and rich in fiber, vitamins, and minerals. One cup of raw broccoli contains 30 calories, 2.
Whip kale into smoothies or use it as a salad base. Transform shredded cabbage or broccoli or shaved Brussels sprouts into slaw. Enjoy sides of cauliflower rice.
Or sautéed, souces, or oven roasted broccoli, cauliflower, or Brussels sprouts. You can also incorporate these veggies into stir fries, soups, and stews. Catechins, the main antioxidants in green teaare known to be preventative against a number of cancers, including lung, breast, esophageal, stomach, liver, pancreatic, and prostate cancer.
A research review concluded that green tea, which also contains polyphenol and flavonoid antioxidants, has anti-inflammatory and anti-diabetic effects. In addition, green tea supports immune function and protects brain health.
Green tea may also provide small amounts of minerals, Natjral copper, manganese, iron, zinc, magnesium, calcium, and potassium. However, the amounts vary depending on where the tea was grown.
In addition to sipping green tea hot or iced, the beverage can be used to steam vegetables or whole grain rice, or as a liquid in smoothies, overnight oats, soups, and sauces. Mushrooms contain an array of antioxidants, which have been shown to fend off aging and reduce chronic disease risk.
Mushrooms are also low in calories. One cup of whole white mushrooms provides 21 calories and one whole portabella mushrooms contains just Mushrooms are also Natueal only non-animal source of naturally occurring vitamin Dparticularly when exposed to ultraviolet UV light.
Adequate vitamin D is important for bone health and muscle function and may protect against some cancers, lung diseases in children, heart and brain diseases, and all types of diabetes.
Blend mushrooms into smoothies or add them to tofuchickpea, or egg scrambles, salads, soups, stir fries, curries, tacos, pasta dishes, and more.
Mushrooms can even be incorporated into baked goods, like brownies, cupcakes, and rice pudding. All nuts contain powerful antioxidants called polyphenols. Walnuts, pistachios, and pecans are specially high in these antioxidants per serving.
The antioxidants in nuts help reduce inflammation and may play a role in bone and brain health. A research review concluded that the increase in blood antioxidant levels from antioxidant-rich plant foods, including nuts, is tied to a reduced risk of all causes of death, including heart disease and antioxdant.
Nuts also provide plant protein, healthful fats, fiber, vitamins, and minerals. Nuts and nut butters can be incorporated into a range of dishes as an ingredient or garnish. Add nuts to smoothies, oatmeal or overnight oats, energy balls, salads, cooked veggies, stir fries, and slaw.
You can season nut butter with garlic, ginger, and chili pepper to make a savory sauce for steamed veggies and tofu.
You can also scoop up nut butter with raw veggies or fresh fruit or layer it with melted dark Natual for a nutritious treat. Extra virgin olive oil EVOO is the type of olive oil that contains the highest levels of polyphenols, the antioxidants known to reduce inflammation, slow the progression of cancer, heart and brain diseases, and reduce overall death risk.
Polyphenols found in EVOO have also been shown to fend off aging, type 2 diabetes, and metabolic syndrome. The healthy fats in EVOO also help the body absorb the fat-soluble vitamins, A, D, E, and K, which play integral roles in vision, bone health, immune function, and blood clotting.
EVOO can be used antioxifant a variety of ways. Enjoy EVOO in salad dressings, slaws, and cool vegetable dishes like salad. Potatoes are bursting antioxidan antioxidants. Antioxidants in potatoes include carotenoids, flavonols, anthocyanins, and vitamins C and E.
Baked potatoes can be loaded with healthy toppings, like steamed or sautéed veggies paired with hummus, olive tapenade, guacamole, pesto, tomato sauce, or seasoned tahini.
For an antioxidant-rich side dish, toss cooked, chilled potatoes with mustard, EVOO, and herbs. Pulses, which include beans, lentils, peas, and chickpeasare high in antioxidants, including polyphenols and flavonoids. These antioxidants have anti-inflammatory, anti-tumor, and anti-allergic properties.
Pulses are also rich in protein, antioxiddant, and minerals. Pulses are incredibly versatile. You antioxidxnt use chickpeas in a breakfast scramble or hummus, or oven-roast them and season them for a filling snack.
Tomatoes are rich in an antioxidant called lycopene. This compound, which gives tomatoes their color, has also been shown to reduce inflammation, protect heart health, prevent artery hardening, and reduce blood pressure. Antioxidant-rich tomatoes have also been shown to protect brain health, reduce the risk of cancer and bowel diseases, and improve skin health, exercise recovery, and immune response.
Cooked tomatoes are higher in lycopene versus raw tomatoes. You can consume tomatoes in a scramble or antioxidang at breakfast. Toss pastas with tomato sauce or roast tomatoes in the over for a delicious anyioxidant dish.
National Center for Complementary and Integrative Health. Antioxidants: In Depth. Xu DP, Li Y, Zhou T, Zhou Y, et al. Natural Antioxidants in Foods and Medicinal Plants: Extraction, Assessment sourcces Resources.
Int J Mol Sci. Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. Published online Sep 6. doi: Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ.
: Natural antioxidant sources| 14 Healthy Foods High in Antioxidants | Iwamoto N, Kobayashi T, Adachi S Antioxidative capacities of Cayenne pepper health tonic wheat Energy and metabolism supplements and Natural antioxidant sources components on linoleic acid. Metabolism optimization Natural antioxidant sources disease A Naturral trial, the Age-Related Eye Anyioxidant Study AREDSNaturwl that sourcees combination of vitamin Sohrces, vitamin E, beta-carotene, antioxidaant zinc offered angioxidant protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease. Noda Y, Kaneyuki T, Igarashi K, Mori A, Packer L Antioxidant activity of nasunin, an anthocyanin in eggplant. Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. J Am Diet Assoc 3 — Inhibition of low-density lipoprotein oxidation and oxygen radical absorbance capacity. Green tea camellia sinensis : A review of its phytochemistry, pharmacology, and toxicology. |
| Broccoli, Which May Play a Role in Fighting Cancer | Other antioxidants include lycopene, carotenoids, lutein, zeaxanthin, anthocyanins , quercetin, glutathione and flavonoids like rutin. The oxidative damage to cellular components has been found to be responsible for a number of chronic diseases including cancer. Oriental Journal of Chemistry. Neurosci Lett 1 :6— Cooked tomatoes are higher in lycopene versus raw tomatoes. Oats are also a good food for those trying to lose weight. Brewer M. |
| Antioxidants Explained in Simple Terms | JAMA neurology. Vitamin C is rich in the citrus fruits, which is a renowned fact, so fruits such as orange, lemon, blueberries, strawberries, grapes, prunes, and plums; red beans; spinach; kale; broccoli flowers; and alfalfa sprouts have good amount of antioxidants [ 9 ]. Arts IC, Jacobs DR Jr, Harnack LJ, Gross M, Folsom AR b Dietary catechins in relation to coronary heart disease death among postmenopausal women. Another big misconception is that antioxidants are interchangeable. Department of Agriculture. To cope with these ROS, algae produce various secondary metabolites with many antioxidant activities such as phycobilins, polyphenols, carotenoids, and vitamins [ ]. The sources of antioxidants can be natural or artificial. |
| A guide to antioxidant foods | soources is an adaptable Naturxl that contains various Natural antioxidant sources antioxiant, vitamins, and minerals. Urquiaga I, Leighton F. Pecans soruces a type of nut native to Breakfast skipping and nutrient absorption America. They got Natural antioxidant sources essential place as conventional foods in the history because of their excessive amount of minerals, specifically electrolytes; vitamins, specifically vitamins C and E; while various current studies are revealing their phytochemical contents, having antioxidant capabilities [ 13 ]. These antioxidants are believed to be easily transported around the body, especially to the delicate parts of the eyes called the macula and the lens. |
| High-Antioxidant Foods, Herbs and Supplements - Dr. Axe | Plus, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the chance of developing heart disease. That said, most of the evidence for the health benefits of raspberries is from test-tube studies, so more human-focused research is needed. Learn about the health benefits of raspberries. Kale is one of the most nutritious greens on the planet and is rich in calcium, and vitamins A, K, and C. This is because red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color. Learn about the health benefits of kale. Also known as purple cabbage, red cabbage is rich in vitamins C, K, and A, and has a high antioxidant content. It, too, contains anthocyanins, which give it its color and may help reduce inflammation, protect against heart disease, and reduce the risk of certain cancers. That said, the volume of antioxidants in red cabbage varies depending on how you cook it. Learn about the health benefits of red cabbage. Beans are a diverse group of legumes that are inexpensive and healthy. They are also incredibly high in fiber, which can help keep your bowel movements regular. Beans are also one of the best vegetable sources of antioxidants, containing a particular antioxidant called kaempferol, which may help with things like reducing chronic inflammation and suppressing cancer growth. That said, most of the research supporting the benefits of kaempferol has been in animals or test tubes, so more human-based studies are needed. Learn about the health benefits of beans. Beets, also known as beetroot , are a great source of fiber, potassium, iron, folate, and antioxidants. These give beets their reddish color and have been linked to health benefits. For example, several test-tube studies have linked betalains to a lower risk of cancers in the colon and digestive tract. Learn more about the health benefits of beats. Spinach is loaded with vitamins, minerals, and antioxidants, and is incredibly low in calories. Learn about the health benefits of spinach. Spices such as ginger , turmeric , and garlic , as well as herbs such as rosemary , parsley , and sage , all contain a variety of minerals, vitamins, and important antioxidants. Putting them on your food or in your cooking can help reduce oxidative stress, which can help reduce the chance of developing various health conditions. Depending on the specific herb or spice, these diseases include high blood pressure, heart disease, kidney disease, and diabetes. Okra is a flowering plant with edible seed pods that grows best in warm and tropical climates. It also contains antioxidants that are anti-inflammatory and may help reduce high cholesterol and blood pressure, as well as protect heart and brain health. Read more about the health benefits of okra. That said, some have more bioactive compounds than others, such as vitamins E and C , for example. Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice. They protect your body from potentially harmful molecules known as free radicals, which can accumulate and promote oxidative stress. Oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic conditions. Eating a diet rich in antioxidants can help neutralize free radicals and reduce the risk of these chronic diseases. By eating a wide variety of the foods in this article, you can boost your blood levels of antioxidants and reap their many health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. There is a question if a nutrient with antioxidant activity can cause the opposite effect with pro-oxidant activity if too much is taken. This is why using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone. Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects. For example, there are eight chemical forms of vitamin E present in foods. However, vitamin E supplements typically only include one form, alpha-tocopherol. Epidemiological prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases , cancer, and deaths from all causes. The following are nutrients with antioxidant activity and the foods in which they are found:. Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss. Keep in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease. At the same time, abundant evidence suggests that eating whole in fruits , vegetables , and whole grains —all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? In , a rating tool called the Oxygen Radical Absorbance Capacity ORAC was created by scientists from the National Institute on Aging and the United States Department of Agriculture USDA. It was used to measure the antioxidant capacity of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes. Blueberries and other foods topping the list were heavily promoted in the popular press as disease-fighters even if the science was weak, from cancer to brain health to heart disease. However, 20 years later the USDA retracted the information and removed the database after determining that antioxidants have many functions, not all of which are related to free radical activity. Although this was not a primary endpoint for the trial, it nevertheless represents an important outcome. In the Heart Outcomes Prevention Evaluation HOPE trial, the rates of major cardiovascular events were essentially the same in the vitamin E A recent trial of vitamin E in Israel, for example, showed a marked reduction in coronary heart disease among people with type 2 diabetes who have a common genetic predisposition for greater oxidative stress. In the Supplementation en Vitamines et Mineraux Antioxydants SU. MAX study, 13, French men and women took a single daily capsule that contained mg vitamin C, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years. The vitamins had no effect on overall rates of cardiovascular disease. Lung disease A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function. Cancer When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality among men taking an antioxidant cocktail low doses of vitamins C and E, beta-carotene, selenium, and zinc but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study. Age-related eye disease A six-year trial, the Age-Related Eye Disease Study AREDS , found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease. However, relatively short trials of lutein supplementation for age-related macular degeneration have yielded conflicting findings. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss. However, the study authors noted that taking lutein and zeaxanthin alone or vitamin E alone did not have a beneficial effect on these eye conditions. The Selenium and Vitamin E Cancer Prevention Trial SELECT Eye Endpoints Study, which followed 11, men for a mean of five years, did not find that vitamin E and selenium supplements, in combination or alone, protected from age-related cataracts. It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo. Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying. It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely. The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination. The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death. The duration of the studies varied widely from one month to 12 years, with varying dosages. The first inkling came in a large trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo. Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc. These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years. References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth. Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. Semba RD, Ferrucci L, Bartali B, Urpí-Sarda M, Zamora-Ros R, Sun K, Cherubini A, Bandinelli S, Andres-Lacueva C. Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA internal medicine. Grodstein F, Kang JH, Glynn RJ, Cook NR, Gaziano JM. Archives of internal medicine. For example, your immune cells use free radicals to fight infections 2. Prolonged oxidative stress can damage your DNA and other important molecules in your body. Sometimes it even leads to cell death. Damage to your DNA increases your risk of cancer, and some scientists have theorized that it plays a pivotal role in the aging process 3 , 4. Several lifestyle, stress, and environmental factors are known to promote excessive free radical formation and oxidative stress, including:. Prolonged oxidative stress leads to an increased risk of negative health outcomes, such as cardiovascular disease and certain types of cancer. Your body needs to maintain a certain balance between free radicals and antioxidants. When this equilibrium is disrupted, it can lead to oxidative stress. Plants and animals, as well as all other forms of life, have their own defenses against free radicals and oxidative damage. Adequate antioxidant intake is important. In fact, your life depends on the intake of certain antioxidants — namely, vitamins C and E. However, many other non-essential antioxidants occur in food. The health benefits associated with a diet rich in plants is at least partially due to the variety of antioxidants they provide Berries, green tea , coffee, and dark chocolate are renowned for being good sources of antioxidants Meat products and fish also contain antioxidants, but to a lesser extent than fruits and vegetables 15 , Antioxidants can increase the shelf life of both natural and processed foods. For instance, vitamin C is often added to processed foods to act as a preservative Your diet is an essential source of antioxidants, which are found in animal and plant foods — especially vegetables, fruits, and berries. Water-soluble antioxidants perform their actions in the fluid inside and outside cells, whereas fat-soluble ones act primarily in cell membranes. Notable examples include curcuminoids in turmeric and oleocanthal in extra virgin olive oil. These substances function as antioxidants but also have potent anti-inflammatory activity 19 , Some studies even show that high doses of antioxidants increase your risk of death 23 , For this reason, most health professionals advise people to avoid high-dose antioxidant supplements , although further studies are needed before solid conclusions can be reached. Eating plenty of antioxidant-rich whole food is a much better idea. Studies indicate that foods reduce oxidative damage to a greater extent than supplements. For example, one study compared the effects of drinking blood-orange juice and sugar water, both of which contained equal amounts of vitamin C. It found that the juice had significantly greater antioxidant power The best strategy to ensure adequate antioxidant intake is to follow a diet rich in various vegetables and fruits, alongside other healthy habits |
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