Guide to Antioxidants

What Are Antioxidants?

Antioxidants are molecules that fight free radicals in your body.

Free radicals are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer¹. 

Antioxidants neutralize free radicals².

Antioxidants are found in many foods, including fruits and vegetables. 

They are also available as dietary supplements³. 

Some of the most common antioxidants include vitamin A, vitamin C, vitamin E, beta-carotene, lycopene, selenium, and manganese⁴.

 

What Are Free Radicals?

Free radicals are unstable molecules or atoms produced during various metabolic processes that can damage the cells in your body. They form when atoms or molecules gain or lose electrons, resulting in an unpaired electron. 

The free radicals collide with your cells in an attempt to “steal” an electron, and the cells that lose electrons may start to malfunction⁵.

When stealing electrons from healthy cells, they cause cell damage, also called oxidation⁶.

The body naturally makes some free radicals as a byproduct of the processes it normally does, but you can also get more free radicals by exposure to certain toxic substances⁷.

Certain toxic substances that may increase free radical production:

• Exposure to toxic chemicals (pesticides, air pollution, smoking, alcohol, fried foods, etc.)
• Exposure to carcinogens (UV radiation, radon, asbestos, certain viruses, etc.)

Free radicals are linked to aging and a host of diseases, but little is known about their role in human health, or how to prevent them from making people sick⁸.

 

Which Foods Contain Antioxidants?

Antioxidants are found in many nutrient-dense foods such as certain types of berries, nuts, and vegetables⁹.

Plant-based foods are the best sources of antioxidants. These include fruits, vegetables, whole grains, nuts, seeds, herbs and spices, and even cocoa¹⁰.

Below you can find a list of foods that are high in antioxidants:

• Spinach
• Tomatoes
• Broccoli
• Berries (e.g., blueberries, raspberries)
• Nuts (e.g., pecans)
• Dark chocolate
• Red grapes
• Peaches
• Figs
• Cherries
• Pears
• Oranges
• Apricots
• Mangoes
• Watermelon

 

Should You Take Antioxidant Supplements?

According to Healthline, antioxidant supplements are commonly considered healthy but can be problematic when taken in excess. They may decrease exercise benefits and increase your risk of certain cancers and birth defects. Generally, it’s much better to get the antioxidants your body needs through a healthy diet.

According to PubMed, there is no evidence to support the use of antioxidant supplements in the primary prevention of chronic diseases or mortality.

However, according to WebMD, antioxidants have the power to neutralize free radicals, which can lower your odds of some diseases. Here are some of the ways they can help:

• They could help prevent cancer.
• Some research suggests that antioxidants can prevent some of the damage free radicals cause that can lead to cancer.
• They could help prevent heart disease.
• Antioxidants may help prevent heart disease by preventing the oxidation of LDL (bad) cholesterol.
• They could help prevent Alzheimer’s disease and other forms of dementia.
• Some studies suggest that antioxidants may help protect against Alzheimer’s disease and other forms of dementia.

 

In Summary

While antioxidant supplements are commonly considered healthy, there is no evidence to support their use in primary prevention of chronic diseases or mortality.

It’s much better to get the antioxidants your body needs through a healthy diet. However, some research suggests that antioxidant supplements can lower your odds of some diseases such as cancer and heart disease.

If you’re considering taking antioxidant supplements, it’s best to talk with your doctor first.

 

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