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Antioxidants

Antioxidants protect our bodies from damage caused by free radicals. It only takes small amounts of antioxidants to hinder or delay the oxidation process. However, this process comes at the expense of the antioxidants themselves, which break down as they slow the oxidation process. As a result, we need to consume antioxidants daily for optimal health.

Sources of free radicals

As our levels of antioxidants diminish, our bodies become overwhelmed with too many free radicals. This occurs due to oxidative stress and other environmental factors including ultraviolet radiation, exhaust fumes from vehicles, and chemical exposure. Personal lifestyle habits such as an unhealthy diet, smoking, and drugs further deplete our levels of antioxidants. Stress can generate free radicals. In addition, higher levels of cortisol break down into free radicals. Illness can also increase our levels of free radicals. For example, when inflammation increases within the body, cytokines are released. Cytokines provide cellular signals to maintain your level of immunity. However, a by-product of this process is that additional free radicals are produced during the release of cytokines. Therefore, we need sufficient antioxidants to combat the effects of free radicals on our health, especially when we are unwell or exposed to higher amounts of pollution etc.

Types of antioxidants

Endogenous antioxidants are produced by the body, including enzymes like superoxide dismutase (SOD), glutathione peroxidase (GPx), catalase (CAT), and glutathione reductase (GR). For example, SOD plays a significant role in protecting our body from the effects of too much oxidation. GPx breaks down hydrogen peroxide, which occurs as a natural by-product of breathing in oxygen. Enzyme-based antioxidants are supported by exogenous (externally sourced) antioxidants including alpha-lipoic acid, beta carotene, coenzyme Q10, flavonoids, phytochemicals/polyphenols, selenium, zinc, and vitamins C and E.

Foods rich in antioxidants

Incorporating a colourful array of fruits and vegetables into your diet is a tasty and effective way to boost your antioxidant intake! Prioritise eating berries, citrus fruits, carrots, spinach, kale, and broccoli. Whole grains, vegetables, fruit, and nuts provide a source of polyphenols. Good whole grain food choices include brown rice, quinoa, and oats. Also consider incorporating walnuts, almonds, and sunflower seeds into your diet. For example, you could add chopped walnuts to a salad, or sunflower seeds to homemade bread. Green tea and coffee also provide a good level of antioxidants. However, moderate intake as these drinks also contain caffeine.

Health benefits of antioxidants

Antioxidants provide many health benefits, including cell protection and anti-ageing properties. Free radicals are linked to chronic diseases such as heart disease, some cancers, and dementia. Whereas, antioxidants prevent or slow down the development of these diseases. For example, Vitamin C plays an important role in the biological synthesis of carnitine (helping the body turn fat into energy), collagen protein, and neurotransmitters. Vitamin E protects against cancers such as breast, colon, or prostate cancer. It also strengthens the body against arthritis, cataract, heart, and neurological diseases.

Antioxidant supplements

Taking supplements such as vitamin C or vitamin E to top up your daily levels of antioxidants can be beneficial. Talk to your healthcare provider about your needs to ensure that supplements are safe and necessary. Whilst supplements provide a boost of antioxidants, a healthy diet is the key to long-term health and wellness.