When it comes to supporting good health, antioxidants are superheroes. You may have heard the word thrown around in conversations about nutrition, skincare, or supplements, but what exactly are antioxidants, and why do they matter?
What Are Antioxidants?
Antioxidants are natural substances that help protect your body from damage caused by free radicals. Free radicals are unstable molecules from external sources that can cause oxidative stress in the body, which may contribute to aging and diseases like heart disease, cancer, and diabetes. While you can take measures to limit exposure to free radicals, you can’t realistically eliminate exposure. However, antioxidants can help neutralize these free radicals, keeping your cells healthier.
Types of Antioxidants and Where to Find Them
There are so many antioxidants and each one plays a unique role in keeping your body in balance. Here are some of the most important ones.
1. Vitamin C supports immune function, helps your body absorb iron, promotes wound healing, and keeps skin healthy. Food sources of Vitamin C are:
citrus fruits (oranges, lemons, grapefruits),
strawberries,
kiwi,
bell peppers, and
broccoli.
2. Vitamin E protects cell membranes, supports skin health, and may help lower risk of heart disease. Good sources of Vitamin E are:
nuts (almonds, hazelnuts),
seeds (sunflower seeds),
spinach, and
vegetable oils ( sunflower or safflower oil).
3. Beta-Carotene is converted into Vitamin A, which supports vision, immune health, and skin integrity. It can be found in food sources like:
carrots,
sweet potatoes,
pumpkins, and
dark leafy greens.
4. Selenium plays a key role in thyroid function and boosts your body’s defense against oxidative stress. Selenium is available in foods like:
Brazil nuts (just one or two nuts can give you your daily dose),
seafood,
meats, and
whole grains.
5. Flavonoids & Polyphenols benefits are linked to heart health, better brain function, and reduced risk of chronic diseases. You can boost your flavonoid and polyphenol intake through:
tea (especially green tea),
dark chocolate,
red wine (in moderation),
berries,
apples, and
onions.
6. Lycopene may protect against certain cancers and support heart health. Lycopene is in:
tomatoes,
watermelon,
pink grapefruit, and
papaya.
Food vs. Supplements
The best way to get antioxidants is through a balanced diet rich in colorful fruits, vegetables, nuts, and whole grains. Supplements can be helpful if you’re not getting enough through diet, but they shouldn’t replace whole foods since foods also provide fiber and other nutrients that work together with antioxidants.
Antioxidants are vital for protecting your cells, boosting your health, and reducing your risk of chronic disease and by incorporating more of them into your diet, you can give your body the protection it needs to thrive.
About Revan Health
Revan Health provides welcoming, respectful family medicine for all from infants to geriatrics. We understand the pain and frustration that comes with not feeling heard by your family care provider. We believe access to respectful care is key to improving medicine adherence and overall life satisfaction for our patients. Like us on Facebook or visit us at revanhealth.com.