What are Antioxidants?
Antioxidants are molecules that can neutralize free radicals, which cause damage to our cells. This damage contributes to the development of chronic diseases such as cancer, cardiovascular diseases, and neurodegenerative disorders, as well as to the aging process.
Redox balance refers to the equilibrium between oxidation and reduction reactions in the body, where oxidation can cause cell damage, while reduction helps repair and protect cells. This balance is crucial for protecting cells, supporting energy production, and strengthening the immune system. When oxidation outweighs reduction, it leads to oxidative stress, resulting in cell damage, chronic inflammation, and an increased risk of diseases such as cancer and heart disease, as previously mentioned.
Benefits of Antioxidants
- Protection Against Oxidative Stress
- Antioxidants protect our cells by neutralizing oxidative stress and harmful reactive oxygen species (ROS), which is another type of harmful molecule that can build up in our body and damage our cells, preventing cell damage and disease, which is vital for keeping our cells happy.
- Delayed Biological Aging
- Incorporating antioxidants into the diet is associated with delayed biological aging, as higher antioxidants intake correlates with slower aging process and a reduced risk of age-related diseases.
- Reduced Risk of Chronic Disease
- A diet rich in antioxidants is linked to a lower risk of chronic diseases like cardiovascular disease, cancer, and neurodegenerative disorders by reducing inflammation and oxidative stress.
- Immune Function & Tissue Repair
- Antioxidants support immune function and tissue repair by maintaining redox balance, essential for fighting infections and repairing damage.
- Reduced Risk of Metabolic Syndrome
- Higher antioxidant intake is linked to a lower prevalence of metabolic syndrome, diabetes, and cardiometabolic diseases by reducing oxidative stress and chronic inflammation.
- Neuroprotective Effects and Cognitive Support
- Antioxidants like anthocyanins in berries target brain areas related to cognition and memory, offering neuroprotective benefits and supporting cognitive health.
Foods High in Antioxidants
Antioxidants are a diverse group of molecules. There are many types of antioxidants, including vitamins like vitamin C and vitamin E, minerals like selenium, and various phytochemicals such as flavonoids and carotenoids. Antioxidants are found in a wide variety of foods, spices and herbs.
- Berries
- Blueberries, Strawberries, Raspberries, Blackberries, Bilberries, Goji Berries, Amla (Indian Gooseberry)
- Fruits
- Pomegranates, Grapes (especially red), Plums, Prunes, Apples (with peel)
- Vegetables
- Kale, Spinach, Broccoli, Red and Green Peppers, Artichokes, Tomatoes
- Nuts and Seeds
- Walnuts, Pecans, Almonds, Hazelnuts, Sunflower Seeds
- Legumes and Whole Grains
- Beans (e.g., black beans, kidney beans), Buckwheat, Barley, Millet
- Chocolate Beverages
- Dark Chocolate (high cocoa content), Green Tea, Black Tea, Coffee, Red Wine
Spices High in Antioxidants
- Cloves
- Extremely high in phenolic compounds, particularly eugenol.
- Cinnamon
- Contains cinnamaldehyde and other polyphenols.
- Oregano, Thyme, Rosemary, Sage
- Rich in rosmarinic acid and other flavonoids.
- Turmeric
- Contains curcumin, a potent antioxidant.
- Ginger
- Contains gingerols and zingerone, which have antioxidant properties.
- Peppermint
- High in rosmarinic acid and flavonoids.
References
- Carlsen, M. H., Halvorsen, B. L., Holte, K., Bøhn, S. K., Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I., Berhe, N., Willett, W. C., Phillips, K. M., Jacobs, D. R., & Blomhoff, R. (2010). The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal, 9(1), 3.
- Wahlqvist, M. L. (2013). Antioxidant relevance to human health. Asia Pacific Journal of Clinical Nutrition, 22(2), 171-176. https://doi.org/10.6133/apjcn.2013.22.2.21
- He, H., Chen, X., Ding, Y., Chen, X., & He, X. (2024). Composite dietary antioxidant index associated with delayed biological aging: A population-based study. Aging, 16(1), 1-26. https://doi.org/10.18632/aging.204583
