What are antioxidants?

Antioxidants are stable molecules that can reverse the damage caused by highly reactive unstable free radicals.

How do antioxidants work?

Antioxidants work by donating an electron to a free radical, which neutralizes it and prevents further damage to cells and tissues.

Do all living plants and animals have oxidative processes?

Yes, the oxidative process is present in all living plants and animals as a result of oxygen and nitrogen chemical reactions during metabolism.

Why are antioxidants important?

Antioxidants are important because they slow down the oxidative process and help protect our cells from oxidative stress, which is a leading cause of various diseases and aging.

What are free radicals?

Free radicals are waste products generated by cells in our bodies during metabolism.

How are free radicals produced?

Free radicals are continuously generated during metabolism, according to research by Li et al. in 2014.

Are free radicals harmful to our bodies?

Yes, free radicals can be harmful to our bodies as they are highly reactive and can damage cells and tissues, leading to oxidative stress and various diseases.

What is oxidative stress?

Oxidative stress is a state where there is an imbalance between the production of free radicals and the body's ability to neutralize them with antioxidants. This can result in damage to cells, DNA, and other cellular structures.

Can our bodies neutralize free radicals?

Yes, our bodies have natural defense mechanisms, including antioxidants, that can neutralize free radicals and protect against their harmful effects.

How can we reduce the impact of free radicals on our bodies?

Consuming a healthy diet rich in antioxidants, engaging in regular exercise, reducing exposure to environmental toxins, and avoiding smoking and excessive alcohol consumption can help reduce the impact of free radicals on our bodies.

Why are antioxidants important for protecting against diseases?

Antioxidants are important because there is a high correlation between free radicals and many well-known diseases such as diabetes, cataract, cardiovascular diseases, Parkinson's disease, Alzheimer's disease, and arthritis, as supported by research conducted by Li et al. in 2014.

How do antioxidants help protect against diseases?

Antioxidants help protect against diseases by neutralizing free radicals, which are highly reactive molecules that can damage cells and contribute to the development of various diseases.

Can antioxidants prevent cancer?

While antioxidants have been shown to have potential cancer-fighting properties, it is important to note that the relationship between antioxidants and cancer prevention is complex and still an active area of research. Antioxidants should be consumed as part of a balanced diet and lifestyle, and it is recommended to consult with a healthcare professional for personalized advice.

Which diseases are associated with free radicals?

Free radicals have been correlated with many well-known diseases such as diabetes, cataract, cardiovascular diseases, Parkinson's disease, Alzheimer's disease, and arthritis, as mentioned in the research conducted by Li et al. in 2014.

Can consuming antioxidants as part of a healthy diet help prevent diseases?

Yes, consuming antioxidants as part of a healthy diet, which includes a variety of fruits, vegetables, nuts, seeds, and whole grains, can help reduce the risk of diseases associated with free radicals by neutralizing their damaging effects.

What is oxidative stress and how does it relate to free radicals?

Oxidative stress is a condition that occurs when the number of free radicals in the body overtakes the antioxidants, leading to an imbalance. Free radicals, which are highly reactive molecules, can cause cell damage by changing the structure and function of lipids and proteins, as well as mutating and transforming cells. Prolonged oxidative stress increases the risk of cancer and disease, and very high concentrations of free radicals can even cause cell death, as supported by research conducted by Burton & Jauniaux in 2011 and Lobo et al. in 2010.

How does oxidative stress occur in the body?

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. Free radicals are produced during normal metabolic processes, but when their levels surpass the antioxidants' ability to neutralize them, oxidative stress can occur. Factors such as environmental pollutants, unhealthy lifestyle habits, and certain medical conditions can also contribute to oxidative stress.

What are the consequences of prolonged oxidative stress?

Prolonged oxidative stress can increase the risk of cancer and disease. It can cause damage to cells, including changing the structure and function of lipids and proteins, as well as mutating and transforming cells. This can result in various health issues and complications.

How common is oxidative stress?

Oxidative stress is common, as maintaining the balance between free radicals and antioxidants in the body is a dynamic process that can be easily disrupted. Factors such as environmental toxins, unhealthy diets, sedentary lifestyles, and other lifestyle choices can contribute to oxidative stress. It is important to take steps to promote antioxidant intake through a healthy diet and lifestyle to minimize the risk of oxidative stress.

How are free radicals produced in the body?

Free radicals are naturally produced during metabolism, which is a process that occurs in all living organisms (Li et al., 2014).

What are some external sources of free radicals?

Some external sources of free radicals include smoking, pollution, radiation, pesticides, ozone, and X-rays, which can contribute to excess free radical production in the body (Lobo et al., 2010).

Can our diet contribute to free radical production?

Yes, consumption of inflammatory foods such as fried foods can also contribute to an excess production of free radicals in the body, which is something that can be controlled and minimized in our diet (Lobo et al., 2010).

What happens when there is an imbalance between free radicals and antioxidants in the body?

When there is an imbalance between free radicals and antioxidants in the body, it can lead to oxidative stress, which can cause cell damage, mutation, and even cell death, increasing the risk of cancer and other diseases (Burton & Jauniaux, 2011).

Why is it important to consume antioxidants?

Consuming antioxidants is crucial to maintain a balance between free radicals and antioxidants in the body, as excess free radicals can be harmful. Antioxidants help neutralize free radicals by donating an electron, thereby protecting against oxidative stress and reducing the risk of diseases associated with free radical damage (Lobo et al., 2010).

What is the Recommended Dietary Allowance (RDA) of vitamin C for antioxidant protection?

According to Bendich (2001), the RDA of vitamin C for antioxidant protection is 90 mg/day for men and 75 mg/day for women. However, if you are a smoker, this RDA is increased by 35 mg/day due to increased oxidative stress from smoking.

Why is the RDA of vitamin C increased for smokers?

The RDA of vitamin C is increased for smokers because smoking can increase oxidative stress in the body, leading to higher production of free radicals. Vitamin C, being an antioxidant, helps neutralize these free radicals and protect against oxidative damage, hence the increased RDA for smokers.

Why are fruits and vegetables considered the best sources of antioxidants?

Fruits and vegetables are considered the best sources of antioxidants because they are rich in a variety of antioxidants and other beneficial nutrients, as supported by Carlsen et al. (2010).

Can one fruit or vegetable provide all the antioxidants the body needs?

No, no particular fruit or vegetable contains all the antioxidants the body needs. A varied diet that includes a wide range of fruits and vegetables is important to ensure a diverse intake of antioxidants.

What are the main antioxidants for defense in our body?

The main antioxidants for defense in our body are Vitamin C, Vitamin E, and B-Carotene, which our body converts to Vitamin A. These antioxidants cannot be produced within our body and must be obtained from our diet, as explained by Lobo et al. (2010).

Why is it important to obtain certain antioxidants from our diet?

It is important to obtain certain antioxidants, such as Vitamin C, Vitamin E, and B-Carotene, from our diet because our body cannot produce them on its own. These antioxidants play a crucial role in defending against oxidative stress and promoting overall health and well-being.

Are whole foods or supplements better sources of antioxidants?

Whole foods are recommended as a better source of antioxidants. Antioxidants should be consumed naturally from whole foods, and if possible, from organic sources to avoid pesticides.

Why are whole foods preferred over antioxidant supplements?

Whole foods are preferred over antioxidant supplements because they are natural sources of antioxidants and are generally considered safer. Antioxidant supplements may not provide the same benefits as whole foods and may even carry risks.

What are some potential risks associated with antioxidant supplements?

The research papers by Li et al. (2014) and Lobo et al. (2010) suggest that antioxidant supplements may carry risks, although the specific risks may vary. It is best to consult with a healthcare professional before taking any antioxidant supplements to understand potential risks and benefits.

What are the benefits of consuming antioxidants from whole foods?

Consuming antioxidants from whole foods provides natural sources of these beneficial compounds. Whole foods are also typically rich in other essential nutrients, and a varied diet that includes a wide range of fruits and vegetables can provide a diverse array of antioxidants, promoting overall health and well-being.

What is the role of anthocyanin as an antioxidant?

Anthocyanin is an antioxidant that protects against cardiovascular disease, neurodegenerative diseases, and liver cancer.

What are the best food sources of anthocyanin?

Berries, such as blueberries, strawberries, and raspberries, are excellent sources of anthocyanin.

How does astaxanthin function as an antioxidant?

Astaxanthin is an antioxidant that has protective effects against aging, Alzheimer's disease, and inflammation.

What is a good dietary source of astaxanthin?

Salmon is a rich source of astaxanthin, making it an excellent addition to a diet rich in antioxidants.

What is the role of carotene as an antioxidant?

Carotene acts as an antioxidant and is known to protect against eye diseases caused by diabetes.

What are some food sources of carotene?

Carrots are a well-known source of carotene, making them a great addition to a diet focused on antioxidant-rich foods.

How does cocoa polyphenol function as an antioxidant?

Cocoa polyphenol acts as an antioxidant and has been shown to have protective effects against arteriosclerosis, coronary heart disease, and alcoholic liver disease.

What is a good dietary source of cocoa polyphenol?

Cacao powder, which is derived from cocoa beans, is a rich source of cocoa polyphenol and can be incorporated into various recipes as a source of antioxidants.

How do flavonoids function as antioxidants?

Flavonoids act as antioxidants and are known to have protective effects against cardiovascular disease, arthritis, Alzheimer's disease, and stroke.

What are some food sources of flavonoids?

Manuka honey, a special type of honey, is a good source of flavonoids, which can be incorporated into the diet to enjoy their antioxidant benefits.

How do green tea polyphenols function as antioxidants?

Green tea polyphenols act as antioxidants and have been shown to have protective effects against aging, Alzheimer's disease, diabetes, cardiovascular diseases, tumors, and inflammation.

What is a good dietary source of green tea polyphenols?

Matcha, a type of powdered green tea, is a concentrated source of green tea polyphenols and can be consumed as a beverage or used in cooking and baking.

How do isoflavonoids function as antioxidants?

Isoflavonoids act as antioxidants and have been shown to have protective effects against prostate, ovarian, cervical, and breast cancers.

What is a good dietary source of isoflavonoids?

Soybean and soy-based products, such as tofu and tempeh, are rich sources of isoflavonoids and can be incorporated into a variety of dishes as a source of antioxidants.

How does lycopene function as an antioxidant?

Lycopene acts as an antioxidant and has been shown to have protective effects against Parkinson's and Alzheimer's diseases.

Types of Antioxidants That Can Protect You From Different Diseases

Updated on February 11, 2023

What is it | Importance | Sources | Action

Evidence-based. Credit goes to all researchers

I include products after thorough research, based on science, other people’s reviews and my experience. If you buy products through the links from this post, I may earn a small commission, cheers 🙂

Discover the health benefits of antioxidants and the types of antioxidants that can protect you against different diseases. Find out which foods are high in antioxidants and how to incorporate them into your diet.

This article contains 13 different antioxidants that protect you against different diseases.

Understanding Antioxidants: What They Do and Why They’re Important 🤔

Antioxidants are stable molecules that reverse the damage caused by highly reactive unstable free radicals.

Antioxidants slow down the oxidative process, present in all living plants and animals (Halliwell, 1996b).

The oxidative process is the outcome of oxygen and nitrogen chemical reactions in our body and is generated during metabolism (Halliwell, 1996a)

They fight by donating an electron to a free radical (Lobo et al., 2010).

Free radicals

Free Radicals are waste produced by cells in our bodies and are continuously generated during metabolism (Li et al., 2014).

Keynote

Antioxidants are substances that oppose the action of free radicals which are continuously generated from metabolism.

The Benefits of Antioxidants for Protecting Against Diseases 🤔

Antioxidants are important because there’s a high correlation between free radicals and cancer and many well-known diseases such as (Li et al., 2014)

diabetes
cataract
cardiovascular diseases
Parkinson’s disease
Alzheimer’s disease
arthritis

Free radicals in balance cant cause cancer or diseases as it is needed and produced daily from metabolism, but when the number of free radicals present in the body overtakes the antioxidants your body undergoes a term known as oxidative stress (Lobo et al., 2010).

Oxidative stress leads to cell damage by changing the structure and role of lipids and proteins, mutating and transforming the cell (Lobo et al., 2010).

When our body undergoes a prolonged period of oxidative stress, it increases our risk of cancer and disease.

Very high concentrations of free radicals can even cause cell death (Burton & Jauniaux, 2011).

Oxidative Stress is common as we don’t think about this balance. It is easy to be under oxidative stress.

Free radical sources

To protect against free radicals we must first know how they are produced, the most naturally occurring way is from metabolism, which no one can avoid. (Li et al., 2014)

Inflammatory foods such as fried foods are also another contributor to a surplus of free radical production, this is something we can control and lessen in our diet (Lobo et al., 2010).

Now that we know that we can not stop free radicals from forming since it’s produced continuously by metabolism, we can see how maintaining a balance of free radicals and antioxidants is important.

Other common sources that cause excess free radical production include the environment you are in such as (Lobo et al., 2010)

smoking
pollution
radiation
pesticides
ozone
X-rays

We are daily subjugated to the excess production of free radicals, depending on our environment. Due to all these external and internal stimuli, it is vital we consume antioxidants.

Example

The more things you see on this list as part of your daily life, the more important it is for you to consume more antioxidants to offset the free radicals. For example, if you are a labourer working under the sun with no protection, smoking during your breaks and eating fried foods for your lunch. You are generating excess free radicals within your body, on top of what your body and everyone else already generates continuously from metabolism.

According to Bendich (2001), The RDA (Recommended Dietary Allowance) of vitamin C for antioxidant protection is 90/mg for men and 75mg/day for women. If you are a smoker this RDA is increased by 35mg/day.

Keynote

Antioxidants are important because they are needed to balance out the free radicals produced by both internal and external stimuli. Because of this, they can protect us against many well-known diseases and cancer (Li et al., 2014). Excess free radicals cause your body to be under oxidative stress which under prolonged periods increases your risk of cancer and diseases. If your environment is one where many sources are contributing to excess free radical production it is essential to consume even more antioxidants to oppose it.

Foods high in antioxidants 😋

The majority and the best sources of antioxidants come from fruits and vegetables (Carlsen et al., 2010). No particular fruit or vegetable contains all the antioxidants your body needs, which is why a varied diet is important.

Our body naturally produces antioxidants such as glutathione, and uric acid during metabolism. The main antioxidants for defence are (Vitamins) C, E and B- Carotene which our body converts to Vitamin A, these cannot be made within our body. This is why we must get them from our diet. (Lobo et al., 2010).

Whole foods vs supplements

Antioxidants should be consumed naturally, and if your budget allows, from organic sources as it doesn’t contain pesticides. Research papers by Li et al. (2014) and Lobo et al. (2010) both tell how antioxidant supplements (pills) are not necessary. They don’t provide the same benefits and may even be risky.

Antioxidants

Types of antioxidants what they protect against, and the best sources

Antioxidant	Protects Against	Best Examples
Anthocyanin	Cardiovascular disease, neurodegenerative diseases, liver cancer	Berries
Astaxanthin	Ageing, Alzheimer’s disease and inflammation	Salmon
Carotene	Eye diseases caused by diabetes	Carrots
Cocoa polyphenol	Arteriosclerosis, coronary heart disease, and alcoholic liver	Cacao powder
Flavonoids	Cardiovascular disease, arthritis, Alzheimer’s disease, stroke	Manuka Honey
Green tea polyphenols	Ageing, Alzheimer’s disease, diabetes, cardiovascular diseases, tumours and inflammation	Matcha (Green tea)
Isoflavonoids	Prostate, ovarian, cervical and breast cancers	Soybean
Lycopene	Parkinson’s and Alzheimer’s diseases	Roma Tomatoes
Peach polyphenols	Breast cancer	Peaches
Red wine polyphenols (Resveratrol)	Diabetes, cardiovascular diseases	Red Grapes
Vitamin C	Cardiovascular disease, cancer, and cirrhosis	Fresh fruits and vegetables
Vitamin E	Lung, skin and prostate cancers	Almonds
Xanthones	Inflammation, nerve injury	Mangosteen

(Li et al., 2014)

Organic Japanese Matcha

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Organic Cacao Powder

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Manuka Honey

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Keynote

Antioxidants come mainly from fruit and vegetables. A varied diet is needed to get all the different types since our bodies can’t produce them. Antioxidants should be consumed from whole foods and organic if your budget allows. If you can’t get a specific type of antioxidant for example astaxanthin, you would need to eat 165g of salmon daily to get 3.6mg of astaxanthin, the recommended daily mg needed for benefits. This would be hard to achieve and expensive. This is where a supplement for this antioxidant would make sense if you wanted the daily benefits of this antioxidant (Ambati et al., 2014).

Action to take ✍️

Adding a multitude of different antioxidant sources has been proven by many different research studies to lower the risk of cancers and diseases (Li et al., 2014).

Find your favourite sources of each type of antioxidant from whole foods and have them daily.

Something to think about

I feel the reason why women on average live longer than men is because of their lifestyle and diet compared to men. For example, in this research paper on anthocyanins by Wallace and Giustic (2015) “Women, on average, had a higher daily intake of anthocyanins (12.6 ± 1.5 mg/d) compared with men (10.5 ± 0.8 mg/d). Mean intakes of anthocyanins have also been shown to be significantly different among various racial/ethnic groups, with white individuals having higher mean daily intakes (12.5 ± 1.3 mg/d) than Hispanic (10.1 ± 1.2 mg/d) and non-Hispanic black (8.9 ± 0.9 mg/d) populations in the United States”.

These studies make sense when you think about why on average the lifespan of white or Japanese people is higher than those of black/Hispanic and Indian populations. This is mainly due to their diet. The Italians have their tomatoes and olive oil. The Japanese have their matcha. The whites have a higher intake of anthocyanins from berries.

If these studies support the fact that antioxidants lower the risk of many cancer and diseases, it should be a no-brainer that all races should incorporate the findings of this into our diet.

Due to health literacy, most people can’t understand the importance of antioxidants, which is why I urge you to share the importance of antioxidants with those you care about.

If you want to have a better understating of how antioxidants work at the scientific level giving the scholarly articles a quick skim can deepen your understanding. But the main thing to do is to take action.

References 🤓

Ambati, R., Phang, S. M., Ravi, S., & Aswathanarayana, R. (2014). Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications—A Review. Marine Drugs, 12(1), 128–152. https://doi.org/10.3390/md12010128

Bendich, A. (2001). Dietary reference intakes for vitamin C, vitamin E, selenium, and carotenoids institute of medicine washington, DC: National Academy Press, 2000 ISBN: 0–309-06935-1. Nutrition, 17(4), 364. https://doi.org/10.1016/s0899-9007(00)00596-7

Burton, G. J., & Jauniaux, E. (2011). Oxidative stress. Best Practice & Research Clinical Obstetrics & Gynaecology, 25(3), 287–299. https://doi.org/10.1016/j.bpobgyn.2010.10.016

Carlsen, M. H., Halvorsen, B. L., Holte, K., Bøhn, S. K., Dragland, S., Sampson, L., Willey, C., Senoo, H., Umezono, Y., Sanada, C., Barikmo, I., Berhe, N., Willett, W. C., Phillips, K. M., Jacobs, D. R., & Blomhoff, R. (2010). The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal, 9(1). https://doi.org/10.1186/1475-2891-9-3

Halliwell, B. (1996a). Antioxidants in Human Health and Disease. Annual Review of Nutrition, 16(1), 33–50. https://doi.org/10.1146/annurev.nu.16.070196.000341

Halliwell, B. (1996b). Antioxidants: The Basics-what they are and how to Evaluate them. Advances in Pharmacology, 3–20. https://doi.org/10.1016/s1054-3589(08)60976-x

Li, S., Chen, G., Zhang, C., Wu, M., Wu, S., & Liu, Q. (2014). Research progress of natural antioxidants in foods for the treatment of diseases. Food Science and Human Wellness, 3(3–4), 110–116. https://doi.org/10.1016/j.fshw.2014.11.002

Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews, 4(8), 118. https://doi.org/10.4103/0973-7847.70902

Wallace, T. C., & Giusti, M. M. (2015). Anthocyanins. Advances in Nutrition, 6(5), 620–622. https://doi.org/10.3945/an.115.009233

Feel free to share this post if you found it helpful!

Understanding Antioxidants: What They Do and Why They’re Important 🤔

Free radicals

The Benefits of Antioxidants for Protecting Against Diseases 🤔

Free radical sources

Example

Foods high in antioxidants 😋

Whole foods vs supplements

Antioxidants

Action to take ✍️

Something to think about

References 🤓

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