What Are Antioxidants?
- Fysiobasen
- Sep 30
- 3 min read
AAntioxidants are molecules that protect the body from damage caused by free radicals. Free radicals are unstable molecules that can harm cells and tissues, potentially leading to disease and premature aging. Antioxidants occur naturally in many foods and play a key role in maintaining overall health. This article explores what antioxidants are, how they work, and which foods are the best sources.
What Are Free Radicals?
Free radicals are molecules missing an electron, which makes them unstable and highly reactive. They are formed naturally in the body as byproducts of metabolic processes but can also result from external factors such as pollution, smoking, and UV radiation from the sun. Free radicals attempt to stabilize themselves by stealing electrons from healthy cells, which can cause inflammation and increase the risk of chronic diseases like cancer, cardiovascular disease, and Alzheimer’s.
Effect: Free radicals can lead to oxidative stress, which damages cells and increases disease risk.
How Do Antioxidants Work?
Antioxidants work by neutralizing free radicals. They do this by donating an electron to stabilize the unstable molecules, reducing their reactivity. This process helps lower oxidative stress in the body, protecting cells, DNA, and tissues. Antioxidants therefore serve as a natural defense system against cell damage.
Effect: Antioxidants protect cells from oxidative damage and lower the risk of chronic illness.
Foods Rich in Antioxidants
1. Berries
Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants, particularly flavonoids with strong anti-inflammatory properties. Blueberries, in particular, are rich in anthocyanins, which support brain health and may lower heart disease risk.
Effect: Reduce inflammation and protect cells from oxidative stress.
2. Leafy Green Vegetables
Spinach, kale, and arugula are rich in vitamin C, vitamin E, and carotenoids, which strengthen immunity and defend against oxidative stress.
Effect: Support the immune system and protect against cell damage.
3. Nuts and Seeds
Nuts such as walnuts, almonds, and hazelnuts provide vitamin E, a powerful antioxidant that protects cell membranes. Seeds like chia and flax are rich in omega-3 fatty acids with anti-inflammatory benefits.
Effect: Protect tissues from oxidative stress and inflammation.
4. Tea (Especially Green Tea)
Green tea is high in catechins, a potent class of antioxidants linked to reduced risks of cardiovascular disease, type 2 diabetes, and some cancers.
Effect: Supports heart health, reduces inflammation, and may lower cancer risk.
5. Tomatoes
Tomatoes are rich in lycopene, a strong antioxidant responsible for their red color. Lycopene is associated with reduced risk of prostate cancer, heart disease, and age-related skin damage.Effect: Protects against cancer, cardiovascular issues, and premature aging.
Other Antioxidant Sources
Other antioxidant-rich foods include dark chocolate (flavonoids), red wine in moderation (resveratrol), and spices like turmeric and ginger. These natural compounds provide additional anti-inflammatory and protective effects.
Effect: Support cardiovascular health and reduce inflammation.
How to Increase Antioxidants in Your Diet
Eat more berries and fruits daily.
Add leafy greens to salads, smoothies, or meals.
Replace processed snacks with nuts and seeds.
Drink green tea instead of sugary beverages.
Cook with antioxidant-rich spices like turmeric and ginger.
Effect: A diet high in antioxidants supports immunity and lowers the risk of chronic diseases.
Summary
Antioxidants are essential for protecting the body against oxidative stress caused by free radicals. A diet rich in antioxidant foods such as berries, vegetables, nuts, and green tea helps reduce inflammation, prevent chronic disease, and support healthy aging. By including a wide range of colorful, plant-based foods in your diet, you can strengthen your body’s defense system and promote long-term well-being.
Sources:
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