During the COVID-19 pandemic, terms like “immunity” and “antioxidants” became part of everyday conversation. Five years have passed since the global crisis affected so many lives, but how many of us truly understand what antioxidants are and how they benefit our overall health?
Let’s explore together the different types of antioxidants, their food sources, and some practical ways of incorporating them into our daily diet for improved physical and mental health.
What are Antioxidants?
Let’s take a step back and first understand free radicals. Free radicals are unstable molecules in the body that lead to cell and tissue damage. During periods of chronic stress in our body, excessive production of free radicals can cause ‘oxidative stress’ which can damage healthy cells.
These free radicals are linked to various health conditions, including heart disease, cancer, and premature aging. Free radicals are produced naturally by the body as a byproduct of metabolic processes, but they can also be introduced from external sources, such as pollution, cigarette smoke, and UV radiation.
On the other hand, antioxidants are substances that prevent cell oxidation. To protect the body, antioxidants neutralize free radicals, reducing oxidative stress. They do this by donating an electron to the free radical, which helps stabilize it and prevent further damage. Maintaining a balance between free radicals and antioxidants is crucial for good health.
Several lifestyle and environmental factors can promote excessive free radical formation, including:
- Air pollution
- Cigarette smoke
- Alcohol consumption
- Exposure to toxins
- High blood sugar levels
- Excessive intake of polyunsaturated fatty acids
- UV radiation and excessive sun exposure
- Bacterial, fungal, or viral infections
- Excessive intake of certain minerals (iron, magnesium, zinc, copper)
- Intense and prolonged exercise
- Imbalance in oxygen levels (too much or too little)
- Overconsumption of antioxidants (e.g., vitamins C and E)
- Antioxidant deficiency
There are many types of antioxidants, including vitamins, minerals, and plant-based compounds. Before exploring the various types, let’s first understand why antioxidants are so important.
Health Benefits of Antioxidants
Antioxidants are helpful in maintaining good health and preventing diseases. They are shown to have a number of potential health benefits, including:
- Reducing the risk of heart disease and stroke: Antioxidants help lower blood pressure, reduce inflammation, and improve cholesterol levels, all of which contribute to a healthier cardiovascular system.
- Protecting against cancer: Antioxidants may reduce the risk of cancer such as breast, prostate, and colorectal cancer by neutralizing free radicals.
- Slowing the aging process: Free radicals have been linked to the process of aging. Antioxidants help slow down cellular aging and reduce visible signs such as wrinkles and age spots.
- Improving skin health: Antioxidants protect the skin against the damage caused by UV radiation, pollution, and other environmental factors and help you maintain youthful and healthy skin.
Fruits and vegetables are some of the best sources of antioxidants, and it is recommended that you consume a variety of different types and colors to ensure that you are getting a wide range of different antioxidants. Other good sources of antioxidants include nuts, seeds, whole grains and legumes.
In addition to internal health benefits, antioxidants also play a crucial role in skincare. Let’s see how.
Skincare with Antioxidants
The skin serves as the first line of defence against environmental oxidative stress, with UV radiation being the biggest source of this stress, along with pollution and other environmental factors. While our body and skin naturally produce antioxidants, supplementing them can offer additional benefits.
Free radicals can damage skin cells, DNA, and lipids in the skin, contributing to aging and skin damage. This process goes on a regular basis. To reduce this effect, many skincare products incorporate antioxidants.
Some common antioxidant ingredients found in skincare products include vitamin C, vitamin E, niacinamide, and green tea extract. These ingredients can help reduce the appearance of fine lines and wrinkles and also help to protect the skin against sun damage and environmental stressors.
As different types of antioxidants provide unique benefits, it is essential to incorporate them in your diet and skincare routine. A diverse intake of antioxidants ensures that you receive the full spectrum of their benefits. You can further improve the quality of life with 100% natural nutritional supplements obtained from superfoods containing antioxidants with a high ORAC (Oxygen Radical Absorbance Capacity) score. Now that we have understood the importance of antioxidants, let’s look at their different types and their sources.
Important Antioxidants
Some common antioxidants include:
Nutrient | Benefits | Sources |
Vitamin C | Protects skin from UV damage, visible light, pollution, and other environmental stressors. Important for collagen synthesis. Inhibits tyrosinase, helping to brighten complexion and reduce hyperpigmentation. | Found in fruits and vegetables such as oranges, strawberries, and spinach. |
Vitamin E | Protects skin against UV rays and environmental damage. Has antitumor benefits. Shields cellular membrane from UV damage, stabilizes Vitamin C, and provides moisturizing and wound-healing benefits. | Found in nuts, seeds, and vegetable oils. |
Resveratrol | Acts as an antioxidant, inhibits free radical formation, reactive oxygen species, and matrix proteinases. Anti-inflammatory and anti-aging properties. Helps with redness, acne, dementia, and cardiac health. | Found in peanuts, pistachios, grapes, red and white wine, blueberries, cranberries, cocoa, and dark chocolate. |
Green Tea | Contains polyphenols that reduce UV damage and offer antitumor benefits. Has anti-inflammatory properties and helps hydrate and soothe skin. | Found in green tea leaves. |
Niacinamide | A form of Vitamin B3 that supports healthy cells. Has antioxidants and anti-inflammatory properties. Helps with oily skin, acne, and improves cellular metabolism. Strengthens the skin barrier. | Found in milk, green vegetables, cereals, meat, and fish. |
Beta-carotene | A potent antioxidant and precursor to Vitamin A, essential for eye health, skin, and immunity. Protects skin from UV damage and premature aging. | Found in orange and yellow fruits and vegetables like sweet potatoes, carrots, squash, and leafy greens like spinach. |
Selenium | Supports antioxidant enzymes like glutathione peroxidase to neutralize free radicals. Helps with immune function and may lower the risk of heart disease and certain cancers. | Found in Brazil nuts, seafood, and whole grains. |
Coenzyme Q10 (CoQ10) | An antioxidant that aids in energy production and protects cells from oxidative damage. Supports cardiovascular health, skin hydration, and may reduce wrinkles. Levels decline with age. | Found in organ meats, fatty fish, and whole grains. |
What are Antioxidant Foods?
Eating a primarily plant-based diet rich in fruits, vegetables, whole grains, nuts, legumes, seeds, herbs, tea, coffee, cocoa, and spices makes sure we receive a wide variety of antioxidants in our diet. Some common antioxidant-rich foods include:
Food Group | Antioxidant Rich Foods |
Fruits | Blueberries, raspberries, blackberries, cherries, plums, grapes, oranges, kiwi, papaya, tomatoes. |
Vegetables | Spinach, kale, broccoli, bell peppers, eggplant, tomatoes, sweet potatoes, carrots. |
Nuts and Seeds | Almonds, hazelnuts, sunflower seeds. |
Whole Grains | Quinoa, whole wheat, oats. |
Legumes | Lentils, beans, peas. |
Spices and Herbs | Turmeric, ginger, cinnamon, oregano, parsley, rosemary, thyme. |
Tea and Coffee | Green tea, black tea, coffee. |
It is important to note that the antioxidant content of food can vary depending on factors such as how it is grown and processed. So it is important to consume a variety of antioxidant-rich foods to ensure that you are getting a wide range of antioxidants.
It is also good to note that some food preparation can decrease the antioxidant power, for example by cooking, processing and storing, so it is best to consume raw fruits and vegetables, nuts, and seeds as much as possible.
What is the ORAC Score?
The ORAC (Oxygen Radical Absorbance Capacity) score is the measure of the antioxidant capacity of a food. It is the lab test that measures the ability of a substance to neutralize oxygen radicals (free radicals), which are molecules that can cause damage to cells and have been linked to various health conditions such as cancer, heart disease, and aging.
The ORAC score is measured in units of micromoles of Trolox equivalents (TE) per gram.
Trolox is the water-soluble form of vitamin E, which is a well-known antioxidant. A higher ORAC score indicates that a food has a higher antioxidant capacity and can neutralize more free radicals.
Some data shows that the human body’s daily need for antioxidants is about 4000 ORAC scores. The ORAC score is widely used as a measure of antioxidant capacity in foods.
Some common foods that have been tested for their ORAC score include berries (such as blueberries and blackberries), nuts (such as pecans and almonds), spices (such as cinnamon and turmeric), fruits (such as oranges and plums), and vegetables (such as spinach and kale).
It is important to note that while the ORAC score is a useful tool for measuring antioxidant capacity, it is not the only measure of the food’s health benefits. There are other factors that contribute to a food’s health benefits, such as high fibre content, nutrient density and phytochemical content.
Additionally, many fruits and vegetables that have not been tested for their ORAC score are also packed with beneficial nutrients and phytochemicals that are essential for a healthy diet.
Our body is more complex than an ORAC test. Thus, it doesn’t necessarily mean that food with a higher ORAC score would be the best for your health. The overall nutrient density, bioavailability and synergistic effects among the nutrients should also be taken into account.
Conclusion
In conclusion, antioxidants are essential for protecting our bodies from the damaging effects of free radicals. They help reduce the risk of chronic diseases, slow aging, and promote overall health.
By including a variety of antioxidant-rich foods in your diet and incorporating antioxidant-enriched skincare products, you can enhance your body’s ability to combat oxidative stress.
A balanced approach to antioxidants—whether through diet, supplements, or skincare—can significantly improve both your internal health and skin appearance.
Dr. Miteshri Dhiraj Prajapati
Dr. Miteshri is a nutrition scientist dedicated to improving the health and well-being of mothers and children. Her research focuses on leveraging digital platforms to deliver effective nutrition education, particularly for parents of children with autism. With a strong foundation in health psychology, she translate complex scientific findings into practical, accessible information to empower families to make informed health choices. Beyond her research, she is also passionate about promoting planetary health and believe in a holistic approach to well-being.
Dr. Miteshri Dhiraj Prajapati
Dr. Miteshri is a nutrition scientist dedicated to improving the health and well-being of mothers and children. Her research focuses on leveraging digital platforms to deliver effective nutrition education, particularly for parents of children with autism. With a strong foundation in health psychology, she translate complex scientific findings into practical, accessible information to empower families to make informed health choices. Beyond her research, she is also passionate about promoting planetary health and believe in a holistic approach to well-being.
