Antioxidants have garnered considerable attention from health enthusiasts, often praised for their potential benefits in promoting overall well-being. However, the concept of antioxidants might seem elusive to many. Basically, what are antioxidants?
Antioxidants are compounds that play a crucial role in safeguarding our cells from damage caused by molecules known as free radicals.?These free radicals are generated during various metabolic processes within the body or as a result of exposure to external factors such as radiation and tobacco smoke. They are notorious for their ability to wreak havoc on our cells, contributing to a range of health issues, including cardiovascular diseases, cancer, and the ageing process.??
The mechanism by which antioxidants operate is akin to a molecular rescue mission. They step in to neutralise free radicals by donating electrons, thereby stabilising these potentially harmful molecules. In simpler terms, antioxidants act as molecular bodyguards, protecting our cells from the corrosive effects of free radicals.??
There are two types of major antioxidants. Here are those two, and know what comes under them:
Endogenous antioxidants are those that are naturally produced within the body. These antioxidants are part of the body's intricate defence system against oxidative stress and free radicals. Some examples of the same are:
Enzymatic Antioxidants: Enzymes like Superoxide Dismutase (SOD), catalase, and glutathione peroxidase are crucial components of the body's internal defence against free radicals. A study published in the journal "Antioxidants" in 2018 highlighted the role of SOD in protecting cells from oxidative damage, emphasising its importance in maintaining cellular health.
Non-Enzymatic Antioxidants: Uric acid, bilirubin, and other non-enzymatic antioxidants also contribute to the endogenous antioxidant defence system. A study published in "Frontiers in Physiology" in 2019 explored the antioxidant properties of uric acid, suggesting its role in protecting cells from oxidative stress.
Exogenous antioxidants come from external sources, primarily the diet. These antioxidants are obtained through the consumption of various foods and supplements and contribute to the body's defence against oxidative stress. Some examples of the same are:
Vitamins:?Vitamin C (ascorbic acid) and vitamin E (tocopherols) are well-known exogenous antioxidants. A meta-analysis published in "Nutrition Journal" in 2013 reviewed the impact of?vitamin C?supplementation on oxidative stress markers, indicating its potential to reduce oxidative damage.
Carotenoids:?Beta-carotene, a precursor to vitamin A and an exogenous antioxidant, has been studied for its protective effects. Research published in "The American Journal of Clinical Nutrition" in 2012 discussed the potential health benefits of beta-carotene in preventing chronic diseases.
Polyphenols:?Numerous studies have explored the antioxidant properties of polyphenols found in foods like fruits, vegetables, tea, and red wine. A review published in "Nutrients" in 2016 emphasised the role of polyphenols in reducing oxidative stress and inflammation.
Now that we know what antioxidants actually are, here is what they can protect us against:
Antioxidants like lutein, zeaxanthin, and vitamin C are beneficial for eye health. The Age-Related Eye Disease Study (AREDS) found that a combination of antioxidants, including vitamin C, vitamin E, beta-carotene, zinc, and copper, reduced the risk of age-related macular degeneration (AMD) progression in individuals at risk.
Exposure to ultraviolet (UV) radiation from the sun can generate free radicals, leading to?skin?damage and ageing. Research in the "Journal of Investigative Dermatology" (2002) found that antioxidants, particularly vitamins C and E, can help protect the skin from UV-induced damage, supporting overall skin health.
Antioxidants can have a protective effect on the respiratory system. A randomised controlled trial published in "The American Journal of Clinical Nutrition" (2013) suggested that vitamin C supplementation may help reduce the duration and severity of common cold episodes.
Oxidative stress is involved in the pathogenesis of neurodegenerative disorders such as Alzheimer's and Parkinson's diseases. Research in the "Journal of Alzheimer's Disease" (2010) indicated that diets rich in antioxidants, especially vitamin E, may be associated with a lower risk of Alzheimer's disease.
As per studies titled "Antioxidant-rich Natural Fruit and Vegetable Products and Human Health" and "Antioxidants: Dietary Scavengers in Lifestyle Diseases," many commonly found foods are rich in antioxidants. Here are some of them:
Several fruits are rich in antioxidants. Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C. Other fruits, such as kiwi, papaya, and mango, also contribute to antioxidant intake.
Dark leafy greens like spinach and kale contain antioxidants such as lutein and zeaxanthin. Broccoli, Brussels sprouts, and bell peppers are also excellent sources.
Dry fruits or nuts are known for the many benefits they have. Some very important ones are also antioxidant-rich. Almonds, walnuts, and sunflower seeds provide vitamin E, while others, like chia seeds and flaxseeds, offer omega-3 fatty acids with antioxidant properties.
Green tea is rich in catechins, a type of flavonoid with potent antioxidant properties. Black tea also contains antioxidants, although the composition differs.
Dark chocolate contains flavonoids, particularly flavonols, which contribute to its antioxidant content. Choose chocolate with a high cocoa content for maximum benefits.
Red wine contains antioxidants, including resveratrol. However, it's important to consume alcohol in moderation, and it may not be suitable for everyone.
Despite the knowledge, ask your health practitioners how antioxidants can benefit you.?