Antioxidants

Antioxidants are molecules that protect the body’s cells from oxidative stress by neutralizing free radicals. Free radicals are unstable molecules that can damage cells, proteins, and DNA, contributing to aging and diseases.

Key Functions of Antioxidants

• Neutralize Free Radicals: Prevent oxidative damage to cells and tissues.
• Reduce Inflammation: Help decrease chronic inflammation linked to diseases.
• Support Immune Health: Protect immune cells from oxidative damage.
• Prevent Chronic Diseases: May lower the risk of cancer, heart disease, diabetes, and neurodegenerative conditions.

Types of Antioxidants

1. Enzymatic Antioxidants (Produced by the body):

• Superoxide dismutase (SOD)
• Glutathione peroxidase
• Catalase

2. Non-Enzymatic Antioxidants (Obtained through diet):

• Vitamins:
  • Vitamin C (ascorbic acid)
  • Vitamin E (tocopherol)
• Minerals:
  • Selenium
  • Zinc
• Plant Compounds:
  • Polyphenols (e.g., flavonoids, resveratrol)
  • Carotenoids (e.g., beta-carotene, lutein)

Food Sources of Antioxidants

• Fruits: Berries, oranges, kiwi, grapes, and pomegranates.
• Vegetables: Spinach, kale, carrots, and broccoli.
• Nuts and Seeds: Almonds, walnuts, sunflower seeds.
• Whole Grains: Oats, quinoa, and brown rice.
• Beverages: Green tea, coffee, and red wine (moderation).

Health Benefits

• Protects Cells from Damage: Reduces oxidative stress and cell aging.
• Heart Health: Lowers the risk of heart diseases by reducing LDL oxidation.
• Cancer Prevention: May reduce the risk of certain cancers by protecting DNA.
• Eye Health: Lutein and zeaxanthin prevent macular degeneration.
• Skin Health: Protects against UV damage and supports collagen production.

Precautions

• Excessive Supplementation: High doses of antioxidant supplements (e.g., vitamin E) may have adverse effects.
• Balanced Diet is Key: Rely on whole foods for antioxidants rather than supplements.

Conclusion

Antioxidants play a crucial role in maintaining health by protecting the body from oxidative damage. A diet rich in fruits, vegetables, and other plant-based foods is the best way to ensure adequate antioxidant intake.