How can antioxidants benefit our health?

Antioxidants are substances that can stop or slow damage to cells caused by loose radicals, unstable molecules that the body produces as a response to environmental and other pressures.

They are often called "free-radical scavengers."

The roots of antioxidants can be natural or artificial. Certain plant-based foods are considered to be rich in antioxidants. Plant-based antioxidants are a class of phytonutrient, or plant-based nutrient.

The body also provides some antioxidants, known as endogenous antioxidants. Antioxidants that arise from outside the body are called exogenous.

Loose radicals are waste substances produced by cells as the body processes food and responds to the environment. If the body cannot process and remove loose radicals efficiently, oxidative strain can result. This can hurt cells and body function. Loose radicals are also known as reactive oxygen species (ROS). Circumstances that increase the production of loose radicals in the body can be internal, such as inflammation, or outer, for example, pollution, UV vulnerability, and cigarette smoke.

Oxidative strain has been associated to heart disease, cancer, arthritis, stroke, respiratory diseases, immune insufficiency, emphysema, Parkinson's disease, and other incendiary or ischemic conditions. Antioxidants are said to help neutralize loose radicals in our bodies, and this is thought to support overall health.

Benefits

Antioxidants can shield against the cell damage that loose radicals cause, known as oxidative strain.

Activities and processes that can lead to oxidative strain include:

• mitochondrial activity

• excessive exercise

• tissue trauma, because of inflammation and injury

• ischemia and reperfusion damage

• consumption of particular foods, especially refined and processed foods, trans fats, artificial sweeteners, and specific dyes and additives

• smoking

• environmental pollution

• radiation

• exposure to chemicals, like pesticides and drugs, including chemotherapy

• industrial solvents

• ozone

Such activities and exposures can result in cell damage.

This, in turn, may lead to:

• an excessive release of loose iron or copper ions

• activation of phagocytes, a kind of white blood cell with a role in fighting infection

• an increase in enzymes that generate loose radicals

• a disturbance of electron transport chains

All these can lead in oxidative stress.

The damage caused by antioxidants has been associated to cancer, atherosclerosis, and vision loss. It is thought that the loose radicals cause changes in the cells that lead to these and possibly other conditions.

Intake of antioxidants is supposed to reduce these risks.

According to one study: "Antioxidants function as a radical scavenger, hydrogen and electron donor, peroxide decomposer, singlet oxygen quencher, enzyme inhibitor, synergist, as well as metal-chelating agents."

Other research has shown that antioxidant supplements may help lessen vision loss due to age-related macular degeneration in older people.

Overall, however, there is a lack of confirmation that a larger input of specific antioxidants can decrease the risk of disease. In most cases, results have pointed to present no benefit, or a detrimental effect, or they have been conflicting.

Types

There are estimated to be hundreds and possibly thousands of substances that can function as antioxidants. Each has its own role and can combine with others to help the body work effectively.

"Antioxidant" is not literally the name of a substance, but rather it outlines what a range of substances can do.

Examples of antioxidants that arise from outside the body include:

• vitamin A

• vitamin C

• vitamin E

• beta-carotene

• lycopene

• lutein

• selenium

• manganese

• zeaxanthin

Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all examples of antioxidants and phytonutrients, and they are all seen in plant-based foods.

Each antioxidant assists a different function and is not interchangeable with another. This is why it is essential to have a varied diet.

Food sources

The best roots of antioxidants are plant-based foods, mainly fruits and vegetables.

Foods that are especially high in antioxidants are often cited to as a "superfood" or "functional food."

To obtain some particular antioxidants, try to include the following in your diet:

Vitamin A: Dairy food, eggs, and liver

Vitamin C: Most fruits and vegetables, primarily berries, oranges, and bell peppers

Vitamin E: Nuts and seeds, sunflower and other vegetable oils, including green leafy vegetables

Beta-carotene: Freshly colored fruits and vegetables, including carrots, peas, spinach, and mangoes

Lycopene: Pink and red fruits and vegetables, like tomatoes and watermelon

Lutein: Green, leafy vegetables, corn, papaya, as well as oranges

Selenium: Rice, corn, wheat, and other whole grains, along with nuts, eggs, cheese, and legumes

Additional foods that are believed to be good sources of antioxidants include:

• eggplants

• legumes like black beans or kidney beans

• green and black teas

• red grapes

• dark chocolate

• pomegranates

• goji berries

Goji berries and many different food products that contain antioxidants are accessible to purchase online.

Foods with rich, vibrant colors usually contain the most antioxidants.

The following foods are large sources of antioxidants.

• blueberries

• apples

• broccoli

• spinach

• lentils