Antioxidants: Health Benefits and Food Sources
In the realm of nutrition, antioxidants have gained a reputation for their extensive health benefits. From protecting the body against harmful substances known as free radicals to reducing the risk of chronic diseases, the vital role of antioxidants cannot be overstated. But a lot of people know it as a buzz word without understanding what they really are or how they work!
So…What Are Antioxidants?
Antioxidants are compounds that help protect our cells against damage caused by potentially harmful molecules known as free radicals. These harmful molecules, when not balanced by antioxidants, can cause oxidative stress, a state that contributes to aging and various health issues (Betteridge, 2000).
What does this mean for your health?
Antioxidants play a significant role in protecting our body from various health problems. By:
1. Combating Oxidative Stress: Antioxidants neutralize free radicals, helping to prevent or delay cell damage and reducing the risk of diseases related to oxidative stress such as heart disease, cancer, and diabetes (Pham-Huy, He, & Pham-Huy, 2008).
2. Supporting Immune Function: Antioxidants like vitamin C, vitamin E, and beta-carotene support immune health, bolstering the body's natural defense mechanisms (Mora, Iwata, & von Andrian, 2008).
3. Promoting Healthy Skin: Antioxidants such as vitamin C and E protect skin cells from damage caused by exposure to UV rays, pollution, and other environmental factors, contributing to healthier, younger-looking skin (Pullar, Carr, & Vissers, 2017).
What are the top Antioxidant-Rich Foods?
Incorporating foods rich in antioxidants into your daily diet can help increase your antioxidant levels. Here are some excellent food sources:
1. Berries: Berries, such as blueberries, strawberries, raspberries, and blackberries, are packed with antioxidants like anthocyanins that are known for their anti-inflammatory and neuroprotective effects (Zafra-Stone et al., 2007).
2. Dark Chocolate: Dark chocolate is rich in antioxidants like flavonoids that promote heart health (Buitrago-Lopez et al., 2011).
3. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are loaded with vitamin E, an antioxidant that protects cells from oxidative damage (Ros, 2010).
4. Green Tea: Green tea contains antioxidants known as catechins that have been associated with reduced risks of heart disease and cancer (Yang & Hong, 2013).
5. Leafy Greens: Spinach, kale, and collard greens are high in antioxidants like beta-carotene and vitamin C that support eye health and immune function (Higdon & Drake, 2012).
By incorporating antioxidant-rich foods into our diets, we can support our body's natural defense systems and contribute to overall health. Remember, balance is key, and it's important to consume a variety of foods to benefit from different antioxidants.
What to know more? Here is the References
Betteridge, D. J. (2000). What is oxidative stress? Metabolism, 49(2), 3-8. doi:10.1016/s0026-0495(00)80077-3
Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008). Free radicals, antioxidants in disease and health. International Journal of Biomedical Science, 4 (2), 89–96.
Mora, J. R., Iwata, M., & von Andrian, U. H. (2008). Vitamin effects on the immune system: vitamins A and D take centre stage. Nature Reviews Immunology, 8(9), 685–698. doi:10.1038/nri2378
Pullar, J. M., Carr, A. C., & Vissers, M. (2017). The roles of vitamin C in skin health. Nutrients, 9 (8), 866. doi:10.3390/nu9080866
Zafra-Stone, S., Yasmin, T., Bagchi, M., Chatterjee, A., Vinson, J. A., & Bagchi, D. (2007). Berry anthocyanins as novel antioxidants in human health and disease prevention. Molecular Nutrition & Food Research, 51 (6), 675–683. doi:10.1002/mnfr.200700002
Buitrago-Lopez, A., Sanderson, J., Johnson, L., Warnakula, S., Wood, A., Di Angelantonio, E., & Franco, O. H. (2011). Chocolate consumption and cardiometabolic disorders: systematic review and meta-analysis. BMJ, 343, d4488. doi:10.1136/bmj.d4488
Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2 (7), 652–682. doi:10.3390/nu2070652
Yang, C. S., & Hong, J. (2013). Prevention of chronic diseases by tea: Possible mechanisms and human relevance. Annual Review of Nutrition, 33, 161–181. doi:10.1146/annurev-nutr-071812-161147
Higdon, J., & Drake, V. J. (2012). An evidence-based approach to vitamins and minerals: Health benefits and intake recommendations* (2nd ed.). Thieme.
