What is the Role of Antioxidants in the Body?

What is the Role of Antioxidants in the Body?

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Antioxidants are molecules that fight free radicals in your body. Free radicals are compounds that can cause harm if their levels become too high. They are linked to multiple illnesses, including diabetes, heart disease, and cancer. Antioxidants are found in many foods, including fruits and vegetables. They are also available as dietary supplements. However, it is essential to consume antioxidants in their natural form to maximize health benefits.

The Role of Antioxidants in the Body

  • Combating Oxidative Stress: Oxidative stress occurs when there's an imbalance between free radical activity and antioxidant activity. When functioning correctly, free radicals can help fight pathogens that lead to infections. However, oxidative stress can trigger DNA damage and play a role in the development of diseases like cancer, diabetes, and heart disease. Antioxidants neutralize free radicals by giving up some of their own electrons, which breaks a "chain reaction" that can affect other molecules in cells and other components of the body.

  • Prevention of Chronic Diseases: Studies suggest that diets high in antioxidants may help prevent chronic diseases such as heart disease, cancer, and diabetes by preventing the gradual oxidative damage to cells and tissues.

  • Enhancing Immune Defense: Antioxidants like vitamins C and E help bolster the immune system against infections by protecting immune cells from oxidative damage.

  • Skin Health Protection: Antioxidants such as beta-carotene and vitamins C and E can protect skin by limiting the production of free radicals, which can damage skin cells. Antioxidants also have a significant role in anti-aging by reducing the signs of aging.

  • Supporting Eye Health: Antioxidants such as lutein and zeaxanthin play significant roles in protecting the eyes from harmful light waves. Studies have shown they help prevent retinal damage and the progression of age-related macular degeneration and cataracts.

Sources of Antioxidants

Antioxidants are abundant in nature and are predominantly found in foods. Here are key sources:

  • Fruits and Vegetables: Particularly those with vibrant colors. Blueberries, strawberries, raspberries, dark chocolate, and grapes are rich in antioxidants.

  • Nuts and Seeds: Such as pecans, walnuts, sunflower seeds, and almonds.

  • Whole Grains: Such as brown rice and oatmeal.

  • Beverages: Green tea and coffee are excellent sources of antioxidants.

  • Spices and Herbs: Such as turmeric, cinnamon, and ginger.

Integrating a diverse array of these foods into your diet can be a natural way to boost antioxidant intake and reduce the risk of various diseases.

Antioxidants in Food Supplements

Many people use food supplements to boost their intake of antioxidants. Some common combinations of food supplements used for their antioxidant properties include:

  • Vitamin C and Vitamin E: Both vitamins work synergistically to protect cell membranes and keep the immune system healthy. Vitamin C regenerates Vitamin E after it neutralizes free radicals.

  • Beta-Carotene, Vitamin C, and Vitamin E: This combination is often used in supplements designed to enhance skin health and support the immune system. Beta-carotene is a type of Vitamin A, which has its own antioxidant properties.

  • Selenium and Vitamin E: Selenium is a trace mineral often paired with Vitamin E to enhance its antioxidant effects, especially in promoting heart health.

  • Zinc, Copper, and Manganese: These trace minerals are often included in antioxidant supplements because they are necessary for the proper function of superoxide dismutase, an important antioxidant enzyme in the body.

  • Green Tea Extract and Curcumin: These supplements are derived from natural sources (green tea and turmeric, respectively) and are rich in polyphenolic compounds that have strong antioxidant properties.

  • Resveratrol, Grape Seed Extract, and Quercetin: This trio is often found in supplements aimed at cardiovascular health. Each component has unique antioxidants that help in protecting cells from oxidative stress which is beneficial for heart health.

 

Incorporating antioxidant-rich herbs and food supplements into your diet can significantly enhance your health by reducing oxidative stress and inflammation. From the calming effects of ginger to the heart-healthy benefits of dark chocolate and the potent anti-inflammatory properties of turmeric, nature offers a wealth of options to boost your antioxidant intake. 

 

Sources:

  • Bhagavan, H. N., & Chung-Eun, H. (2015). Rosenberg's Molecular and Genetic Basis of Neurological and Psychiatric Disease: Elsevier.

  • Carlsen, M. H., Halvorsen, B. L., Holte, K., Bøhn, S. K., Dragland, S., Sampson, L., ... & Barikmo, I. (2010). The total antioxidant content of more than 3,100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal, 9, 3.

  • National Eye Institute. (2001). AREDS - Age-Related Eye Disease Study: A clinical trial that tested the effects of vitamins C, E, and beta-carotene, and zinc supplementation on age-related macular degeneration. Retrieved from https://www.nei.nih.gov.
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