What Are Antioxidants And Why Do You Need Them?
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You’ve probably seen dozens of foods in the supermarket boasting that they contain high levels of antioxidants. But what do antioxidants have to do with your health?
To understand the effects of antioxidants in the body, we first have to look at free radicals and oxidative stress.
What are free radicals?
Free radicals are molecules that have an unpaired electron and are therefore unstable. To stabilise themselves, they look for other molecules to steal an electron off. If a molecule has an electron stolen, it becomes a free radical, and the cycle continues. This can cause damage to the body’s cells, also known as oxidative stress.
Oxidative stress can lead to inflammation in your body’s tissues. This inflammation can then lead to more free radicals being produced, creating a vicious cycle.
If left unchecked, this can contribute to a host of serious health conditions.
Premature ageing, autoimmune disease and cancer are all associated with excess oxidative stress and inflammation.
The unfortunate news is that we cannot avoid all free radicals. Although free radicals are often associated with factors such as UV light, pollution, smoking, drinking and processed foods, they are also generated by our metabolic processes. Exercise, digestion, detoxification and even breathing can produce free radicals.
But this is where antioxidants come in to save the day - and your health.
What are antioxidants and what do they do?
Antioxidants are compounds that can neutralise the free radicals that your body is exposed to. They do this by lending an electron to the free radical so it doesn’t steal electrons from others.
Many antioxidant compounds also have other beneficial properties such as antimicrobial, anti-inflammatory, and anti-cancer actions.
This reduces the risk of developing any health concerns that are linked to inflammation and oxidative stress.
Some antioxidants are made in the body such as glutathione and superoxide dismutase (SOD). But for the most part, antioxidants are found in whole foods.
To reap the benefits, we need to consume them on a regular basis.
Studies have found that people who eat plenty of antioxidants have a lower risk of dying than those who didn’t. As with any health concern, it’s not just one nutrient or food – it’s about the habits you stick to consistently. So when it comes to antioxidants, the goal is to eat a variety of antioxidant-rich foods on a daily basis.
Dietary sources of antioxidants
Now that you know why it’s good to eat plenty of antioxidants, where do you start?
There are some antioxidants you are likely already familiar with, because they are essential vitamins and minerals. Vitamins A, C and E are antioxidants, as are the minerals selenium and zinc.
The best sources of antioxidants are plant-based whole foods. Think:
Fruit
Vegetables
Nuts
Seeds
Wholegrains such as oats
Beans and legumes
Herbs and spices
Black, green, white and herbal teas
There are also some antioxidants found in animal products such as eggs and fish.
The good news is that you don’t have to eat expensive powered ‘superfoods’ to get your dose of antioxidants.
In fact, we want to get a variety of antioxidants every day, as different antioxidants offer different health benefits.
The easiest way to increase the variety is to add a rainbow of colours to your diet, as the colours of plant foods can indicate different types of antioxidants. Aim for at least 3-5 different colours on your plate each day.
Need some inspiration to get you started? Why not try:
Goji granola for breakfast
Pesto pizza squares for lunch
A green curry for dinner
Choc coconut protein balls for a snack or dessert
As you can see, it can be easy and delicious to add antioxidants to your diet.
What about antioxidant supplements?
In some cases they may be warranted if suggested by your health practitioner. This is often the case when you are deficient in antioxidant nutrients such as zinc and selenium, or for managing a specific health condition.
But for the average person, taking antioxidant supplements are unlikely to have any significant health benefits.
This is because when it comes to antioxidants, more isn’t always better – the focus should always be on variety rather than quantity.
So if you increase your antioxidant-rich foods and get plenty of colour on your plate each day, you’re probably getting what you need in terms of antioxidants.
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