What are Antioxidants? – Antioxidants – Rich Foods & Health Benefits

An antioxidant is a substance that protects or prevents cells from the damage caused by free radicals. By staying in excellent health and eating an anti-oxidant-rich diet, we can guard against the harm that free radicals can do to our bodies and advance general well-being. For general well-being and a high standard of living, maintaining good health is crucial. It enables us to fully work, play, and enjoy life. Limiting exposure to environmental pollutants and getting regular exercise are crucial since they can both encourage the development of free radicals.

What are Antioxidants?

Antioxidants are substances, either created artificially or naturally, that may halt or delay specific forms of cell damage. Antioxidants are compounds that can stop or delay cell damage brought on by free radicals, unstable molecules that the body creates in response to stresses from the environment and other factors. Diets rich in fruits and vegetables, which are excellent sources of antioxidants, be healthful. Free radicals are created by the body as an inevitable result of converting food into energy. Exercise and exposure to cigarette smoke, air pollution, and sunlight can also produce free radicals. Moreover, studies have not demonstrated the use of antioxidant supplementation in avoiding disease. Vitamins C and E, selenium, and carotenoids including beta-carotene, lycopene, lutein, and zeaxanthin are examples of antioxidants. Fruits and vegetables are nutritious foods that are abundant in antioxidants. Carotenoids, vitamin C, and vitamin E are antioxidants that may aid in preventing free radical damage to cells.

Various Types of Antioxidants

Beta-carotene, vitamin C, and vitamin E are three of the most important antioxidant vitamins. The other sources that were listed are also sources where we can obtain antioxidants.

Beta-Carotene and Carotenoids

Asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, pink grapefruit, nectarines, peaches, spinach, sweet potato, tangerines, tomatoes, and watermelon.

Vitamin C

Strawberries, tomatoes, sweet potato, red, green, or yellow peppers, kiwi, mango, nectarine, orange, papaya, cantaloupe, cauliflower, grapefruit, honeydew, kale, snow peas, and Brussels sprouts.

Vitamin E

Spinach (boiled), mangoes, almonds, papaya, pumpkin, red peppers, mustard and turnip greens, broccoli (boiled), avocado, and sunflower seeds.

Vitamin A

Diary produces, eggs and Liver

Lycopene

Pink and red fruits and vegetables including tomatoes and watermelon.

Lutein

Veggies with green leaves, corn, papaya, and oranges

Selenium

Whole grains like rice, corn, and wheat, as well as nuts, eggs, cheese, and legumes

Types of Antioxidants According to the Mechanism

Antioxidants are molecules that aid in defending the body from harm done by free radicals. Free radicals, which are molecules with unpaired electrons, can harm cells and play a part in the emergence of chronic illnesses including cancer and heart disease. Free radicals are stopped from harming the body’s cells by antioxidants neutralising them.

• Primary antioxidants: These molecules serve as free radical scavengers, neutralising free radicals by providing them with an electron. Vitamins C, E, and beta-carotene are examples of main antioxidants. A wide range of fruits, vegetables, and other foods contain these antioxidants.
• Secondary antioxidants: These are compounds that work by delaying chain initiation and preventing the initial production of free radicals. Typically, they are enzymes like glutathione peroxidase, catalase, and superoxide dismutase.
• Tertiary antioxidants: These molecules act by repairing DNA damage that free radicals have done to the body’s cells. They also act by mending other types of harm that free radicals have done. These are less frequent and, as of yet, poorly understood.

Health Benefits of Antioxidants

Here are some important health benefits:

Preventing Cancer

Locating free radicals and neutralizing their harmful effects is how antioxidants work. Because of this, the body’s cells are kept healthier and are less prone to develop cancer. According to some studies, antioxidants may be able to stop some of the cancer-causing harm that free radicals can do. Increased exogenous antioxidant levels have been demonstrated to inhibit the types of free radical damage that have been linked to the emergence of cancer in laboratory and animal studies.

Decrease Hyper-Oxidative Stress

An imbalance between the synthesis and accumulation of oxygen-reactive species in the cells and tissue results in oxidative stress, a type of physiological stress. As a result, a system’s capacity to detoxify reactive compounds may be compromised. Even though this can sound esoteric, research indicates that oxidative stress can lead to the development of conditions like cancer, diabetes, metabolic disorders, atherosclerosis, and cardiovascular illnesses.

Benefit your Heart

Whether antioxidants can reduce a person’s risk of developing heart disease is a hotly contested topic. On the one hand, studies have indicated that those who consume more fruits and vegetables have decreased odds of developing heart disease and stroke. Early studies have suggested that antioxidants may be the cause of this advantage.

Benefit your Eyes

Age-related macular degeneration, or AMD, is the most common cause of persistent visual loss in mature adults over 60. It occurs when the macula, an important region deep behind the back of the eye, begins to degrade. You can gradually start to lose your central field of vision. Antioxidants like vitamins C and E help reduce the risk of cataracts. These are protein accumulations that obstruct the front lens of the eye, leading to hazy vision. Additionally, antioxidants may halt the progression of cataracts, preserving superior eyesight for a longer period.

Lessen Inflammation

Although it frequently receives a poor rap, inflammation is not always harmful or alarming. In reality, within reason, the body uses inflammation for crucial purposes. Your white blood cells defend you from infections that come from the outside, such as germs, by causing inflammation. That does not imply that it is always convenient or essential, though. Headaches, joint pain, and muscular discomfort are just a few of the symptoms that can be attributed to inflammation. Antioxidants can stop undesirable inflammatory reactions from happening at all because they shield cells from harm, which is a rather straightforward method of preventing inflammation.

Healthy Skin

Antioxidants have been shown to support healthy ageing both internally and externally. Antioxidants can provide additional skin protection by aiding in the battle against free radical harm. Antioxidants can guard against UV sun damage as well as redness, puffiness, and premature ageing in addition to helping to reduce inflammation (which causes premature ageing and wrinkles). Vitamin C is one of the most popular and useful antioxidants for skin care. Vitamin C can promote the creation of collagen, as well as help reverse and prevent discolouration.

Food High in Antioxidants

Antioxidants are molecules that may shield your cells from free radicals, which have been linked to cancer, heart disease, and other illnesses. Free radicals are molecules that are created when food is broken down by the body when you are exposed to radiation or tobacco smoke, or both. Carotenoids, vitamin C, and vitamin E are antioxidants that may aid in preventing free radical damage to cells. Flavonoids, tannins, phenols, and lignans are additional naturally occurring antioxidants. The finest sources are foods made from plants. Fruits, vegetables, whole grains, nuts, seeds, herbs, spices, and even cocoa are some of these.

Fruits

Fruits are a good source of antioxidants, which are compounds that help protect the body against damage from harmful molecules called free radicals. Antioxidants can be found in many different types of fruits, including berries, citrus fruits, and apples. They are believed to have a variety of health benefits, such as reducing the risk of chronic diseases like cancer and heart disease.

Vegetables

Vegetables are high in antioxidants and other essential nutrients that can help protect your body from disease and improve overall health. They contain vitamins and minerals such as vitamin A, vitamin C, vitamin K, folate, potassium, and fiber. Eating a diet rich in vegetables can help lower your risk of chronic diseases such as heart disease, cancer, and diabetes. They also help with weight management and maintaining a healthy gut microbiome. It is recommended to eat a variety of different colored vegetables to ensure you are getting a wide range of nutrients.

Herbs and Spices

Cooking with a lot of spices is beneficial. Many are rich in antioxidants, including cardamom, cinnamon, oregano, turmeric, cumin, parsley, basil, curry powder, mustard seed, ginger, pepper, and chilli powder. Sage, thyme, marjoram, tarragon, peppermint, oregano, savoury, basil, and dill weed are examples of herbs. All are high in antioxidants and add variety and taste to your meals.

Dry Fruits

When the water is taken out, dried fruits have a higher antioxidant ratio than fresh ones. They make an easy, quick snack that is also nutritious to carry around in your handbag, briefcase, or car. Think about bringing dried fruit like raisins, figs, dates, apples, plums, and peaches. But watch out for the sugar content; stay away from dried fruits that have been sweetened with processed sweeteners.

Cereals and Nuts

Cereals and Nuts are high in antioxidants, vitamins, and minerals that help to protect the body from damage caused by free radicals. They also contain fiber, which helps to promote healthy digestion and can lower the risk of certain diseases such as heart disease and diabetes. Additionally, cereals and nuts are good sources of protein, which helps to build and repair the body’s tissues. Some examples of antioxidant-rich cereals include oats, quinoa, and barley, while almonds, walnuts, and pecans are all high in antioxidants and other beneficial nutrients.

Beverages

Contrary to popular opinion, beverages are where we get the majority of our antioxidants. The obvious sources are apple juice, cider, tomato juice, pomegranate juice, and pink grapefruit juice. Green tea has also gained popularity as a source, but black tea and ordinary tea also contain significant amounts. 

The Bottom Line

Antioxidants are substances that your body naturally produces. They are also present in several foods. They defend your body against potentially dangerous free radicals, which can build up and encourage oxidative stress. Sadly, oxidative stress increases the risk of cancer, type 2 diabetes, heart disease, and many other chronic diseases.

FAQs on Antioxidants

Q1. What are Antioxidants in Simple Terms?

Ans. A chemical that shields cells against free radical damage (unstable molecules made by the process of oxidation during normal metabolism). In cancer, heart disease, stroke, and other aging-related disorders, free radicals may be involved.

Q2. What is an example of an Antioxidant?

Ans. Vitamins A, C, and E, selenium, and carotenoids including beta-carotene, lycopene, lutein, and zeaxanthin are examples of antioxidants.

Q3. What are the 3 Benefits of Antioxidants?

Ans. They promote illness prevention, lessen oxidative stress, support eye health, etc.

Q4. Which Foods are High in Antioxidants?

Ans. Antioxidants are abundant in potatoes, broccoli, spinach, carrots, and other foods. The top fruits that are high in antioxidants are blueberries, cranberries, strawberries, blackberries, raspberries, and even goji berries.