Most of us may have heard about antioxidants and their incredible benefits in augmenting overall health and well-being. However, a few people may not know what they are or how they function. Take this two-minute read to know in detail about antioxidants, their benefits, uses, food sources, and more.
What Are Antioxidants?
Antioxidants are molecules that help safeguard the body from oxidative stress caused by free radicals—unstable molecules that can damage healthy cells. Free radicals can cause harm if their levels in the body become very high.
Free radicals are naturally produced in the system because of metabolic processes and external factors such as pollution, smoking, and unhealthy diets. They are associated with the risk of numerous health problems including diabetes, heart disease and cancer. The human body develops its antioxidant defence mechanism to keep free radicals in control.
Want To Prevent Chronic Diseases, Buy From Our Wide Range Of Antioxidant Supplements
Antioxidants work to neutralize these harmful molecules, reducing the risk of various diseases and slowing the ageing process. Certain vitamins such as vitamins E and C also act as potent antioxidants. They also play a key role in food production by increasing the shelf life.
Antioxidants are also found abundantly in numerous food sources, mainly fruits, vegetables, and other plant-based whole foods.
Also Read: 5 Essential Antioxidants To Add To Regular Diet For Enhanced Overall Health
How Do Antioxidants Benefit The Human Body?
Fights Oxidative Stress
Oxidative stress refers to an imbalance in the system when there is an excess of free radicals circulating when compared to the antioxidants, which can lead to damage to healthy cells in the human body. Antioxidants are compounds that counteract this damage by neutralising free radicals, thus easing inflammation and cell damage, which can lead to several chronic diseases.
Heart Health
Antioxidants are beneficial to lower the risk of cardiovascular disease by preventing the oxidation of LDL cholesterol (bad), lowering blood pressure and improving the blood flow. Antioxidants like flavonoids and polyphenols are valuable in promoting vascular function and lowering the risk of atherosclerosis.
Boosts Immune Function
Vitamin C and zinc function as a potent antioxidant that strengthens the immune system, making the body combat harmful pathogens like viruses and bacteria, and keep illness at bay. In addition, they are also effective in preventing autoimmune conditions.
Prevents Chronic Diseases
Continuous exposure to oxidative stress is associated with an increased risk of cancer, diabetes, and neurodegenerative disorders. Antioxidants help combat inflammation, reduce DNA damage, and lower the risk of these diseases.
Slows Down the Ageing Process
Vitamin E and resveratrol are powerful antioxidants that sustain skin elasticity, fade away wrinkles and shield the skin against UV ray’s damage. Thereby rejuvenating the skin from the inside out and rendering a youthful look and radiance.
Augments Brain Function
Antioxidants are best known to lower the risk of cognitive dysfunction and manage neurological conditions like Alzheimer’s and Parkinson’s disease. It functions by safeguarding neurons from oxidative stress and boosting memory and mental clarity.
Improves Eye Health
Antioxidants like lutein and zeaxanthin are beneficial in preventing age-related macular degeneration and cataracts, thus decreasing the risk of vision loss.
Detoxifies The Liver
Antioxidants promote liver health and function by getting rid of harmful toxins from the system. Thereby contributing to good metabolic and gut health.
Boosts Skin Health
Antioxidants help heal and repair damaged skin cells, reduce acne and improve overall skin complexion by improving collagen production.
Muscle Recovery
Antioxidant support to reduce exercise-induced oxidative stress, aiding in quicker muscle recovery, reducing soreness, and improving endurance for athletes and physically active individuals.
Manages Diabetes
Antioxidants like alpha-lipoic acid help manage insulin sensitivity and stabilize blood sugar levels, reducing the risk of type 2 diabetes.
Also Read: Top Most Antioxidant-Rich Foods
Foods Rich in Antioxidants
Adding a whole lot of antioxidant-rich foods into your diet regimen can significantly enhance overall health. Some of the best sources include:
Fruits: Berries, oranges, grapes, pomegranates, cherries
Vegetables: Spinach, kale, broccoli, carrots, bell peppers
Nuts and Seeds: Walnuts, almonds, sunflower seeds, flaxseeds
Legumes: Beans, lentils, chickpeas
Whole Grains: Brown rice, quinoa, oats
Beverages: Green tea, black tea, coffee
Spices and Herbs: Turmeric, cinnamon, ginger, cloves
Dark Chocolate: High-quality dark chocolate (70% cocoa or higher) is packed with antioxidants
Uses of Antioxidants
Antioxidants are readily available in supplement form, such as vitamin C, vitamin E, and beta-carotene.
Most anti-ageing and skin repair creams and products contain antioxidants like vitamin C and retinol.
Antioxidants are added in packed foods that prevent food spoilage by reducing oxidation and extending shelf life.
Antioxidants are widely used in medical therapies to manage conditions such as cancer, neurodegenerative diseases, and cardiovascular disorders.
Athletes go for antioxidant-rich foods and supplements to reduce muscle soreness and improve recovery times.
Conclusion
Antioxidants hold a remarkable role in protecting the body against oxidative stress, promoting overall health, and slowing the ageing process. A wholesome and varied diet packed with antioxidant-rich foods can help prevent chronic diseases and improve well-being. Whether consumed through natural foods or supplements, antioxidants are an essential component of a healthy lifestyle.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
The importance of antioxidants and their place in today’s scientific and technological studies
Cuma Zehiroglu 1, Sevim Beyza Ozturk Sarikaya
https://pmc.ncbi.nlm.nih.gov/articles/PMC6828919/
Natural antioxidants from some fruits, seeds, foods, natural products, and associated health benefits: An update
Md Mizanur Rahaman 1, Rajib Hossain 1, Jesús Herrera‐Bravo 2,3, Mohammad Torequl Islam 1,✉, Olubunmi Atolani 4, Oluyomi Stephen Adeyemi 5, Olubukola Abibat Owolodun 6, Learnmore Kambizi 7, Sevgi Durna Daştan 8,9, Daniela Calina 10,✉, Javad Sharifi‐Rad 11,
https://pmc.ncbi.nlm.nih.gov/articles/PMC10084981
