Antioxidants are substances that help protect our cells from damage caused by free radicals — unstable molecules that the body produces as a byproduct of normal metabolism or from environmental exposures such as pollution, radiation, or tobacco smoke.
Free radicals can damage DNA, proteins, and cell membranes through a process called oxidative stress. Over time, this damage may contribute to ageing and a variety of diseases, including cancer, cardiovascular diseases, diabetes, and neurodegenerative disorders like Alzheimer’s disease.
Antioxidants have a neutralising impact on free radicals.
A diet rich in antioxidants has been linked to lower risks of many chronic diseases. For example, antioxidants like vitamin C, vitamin E, and carotenoids can help protect the heart and blood vessels, slow the ageing process, and support immune function.
Some antioxidants, such as vitamin C and selenium, play crucial roles in maintaining a healthy immune system.
Antioxidants are found in a wide variety of foods, especially fruits and vegetables. They can also be produced by the body, but mostly in small amounts, so a diet rich in antioxidants is essential. Key sources include:
Vitamin C (ascorbic acid): Found in citrus fruits, strawberries, bell peppers, broccoli.
Vitamin E (tocopherol): Found in nuts, seeds, spinach, and vegetable oils.
Beta-carotene, lycopene, lutein: Found in colourful vegetables and fruits like carrots, tomatoes, and leafy greens.
Polyphenols and Flavonoids: Found in berries, tea, coffee, dark chocolate.
Minerals:
Selenium: Found in Brazil nuts, seafood, and whole grains
Zinc: Found in meat, legumes, seeds, and nuts
Antioxidants are essential to human health for the following reasons:
1. They prevent cell damage by counteracting oxidative stress, which can damage cells and contribute to chronic inflammation and disease.
2. They enable healthy ageing. Chronic oxidative stress has been linked to faster ageing. By fighting free radicals, antioxidants help slow this process and promote longevity.
3. Disease Prevention. Regular intake of antioxidant-rich foods may lower the risk of certain cancers, protect against heart disease, support eye health (e.g., lutein for macular degeneration), and reduce the risk of cognitive decline.
Note: While antioxidants are essential, excessive intake (especially from supplements, rather than food) can be harmful. The focus should be on a balanced, varied diet rich in natural sources of antioxidants, rather than high doses of supplements.
Antioxidants are vital compounds obtained mainly from plant-based foods that protect your cells from oxidative damage, support a healthy immune system, and reduce the risk of many chronic diseases. Eating a colourful, varied diet is the best way to ensure you get enough antioxidants for optimal health.
