We’ve all heard of antioxidants and that they are healthy for you, but why are they so important to our long-term health? Antioxidants are chemical compounds that neutralize free radicals and oxidants in our body that can cause long term damage. Free radicals and oxidants cause oxidative stress and imbalance which can lead to chronic and degenerative diseases as we get older. A diet rich in antioxidants can help reverse and prevent oxidative stress and keep us healthy well into our later years.

What are free radicals and oxidants

Free radicals and oxidants occur naturally in our body as a result of metabolic processes, inflammation, infection, mental stress and excessive exercise. At normal levels these can benefit the body’s cellular response and immune function. Our bodies are also exposed to free radicals and oxidants in our environment through the following ways.

• Cooking methods (smoked meats, old oil, high fat (deep fried), etc.)

• Alcohol

• Polluted air and water

• Cigarette smoke

• Heavy and transition metals (Cd, Hg, Pb, Fe, As) found in our food, water, and environment

• Some drugs (cyclosporine, tacrolimus, gentamycin, bleomycin) 

When the level of free radicals and oxidants increases above the normal range oxidative stress occurs. This stress causes damage to cell structures, proteins, lipids, lipoproteins and DNA leading to autoimmune disorders, arthritis, cancer, cardiovascular and neurodegenerative diseases just to name a few.

It can also lead to premature and accelerated aging, or otherwise think more wrinkles, achy joints, and looking older than you are. 

How do antioxidants help?

Antioxidants can neutralize the free radicals and oxidants protecting the body from oxidative stress. Our body is able to make some antioxidants itself and gets the rest from our food. Some people are lucky and have genetically higher amounts of certain antioxidants produced by the body.

These are the people that live to over 100 years old regardless of smoking, drinking and having a poor diet. Unfortunately, the majority of us are not that genetically lucky and depend on food sources to supplement our antioxidant levels in the body. 

Some common antioxidants in food are:

• Vitamin C

• Vitamin E

• Carotenoids (beta-carotene, lycopene)

• Trace metals (selenium, manganese, zinc)

• Flavonoids (polyphenols found in plants)

• Omega 3 fatty acids (crucial to have a balanced ratio with omega 6 fatty acids)

Each of these antioxidants has a different role in the body to neutralize free radicals and oxidants. Cherry picking one or two of these antioxidants in a supplemental form will leave you short of receiving the full benefit of all the antioxidants. To ensure that you are getting the greatest level of cellular protection a varied diet is ideal.

It is important to note that excessively high intake of any given antioxidant can result in pro-oxidation causing higher levels of oxidants and increased oxidative stress. Not to mention the possibility of toxicity.

This is a primary reason why it is best to get your intake of antioxidants from food first and supplement with nutritional supplements as necessary per your dietitian or physician.   

What foods should I be eating?

Antioxidants are found in all plants or otherwise everything in the produce department. Remember to pick different colors of fruits and vegetables to get the greatest variety of antioxidants. 

Other great sources of antioxidants include:

• Nuts and seeds

• Whole grains (brown rice, whole wheat bread)

• Eggs

• Fatty fish (salmon, trout, halibut, sardines)

• Lean meats (chicken, turkey, pork) 

• Olive oil, avocado oil, canola oil

• Some spices and herbs

• Green tea

• Dark chocolate (60% or greater)

As you can see, if you eat a varied whole food diet rich in colors you will receive the greatest amount of varying antioxidants. This in turn will give your body the greatest level of protection from oxidative stress.

Remember that food can not solve it all though. To give your body the best overall level of protection it would be ideal to avoid potential sources of free radical and oxidants to begin with. Follow these guidelines in addition to an antioxidant rich diet to maintain your body’s long-term health.

• Avoid secondhand smoke or smoking itself

• Avoid being in areas with high air pollution 

• Use clean water sources

• Limit alcohol consumption

• Limit smoked and cured meats, deli meats, and fried foods

• Find ways to reduce mental stress

Written by: Adam Skowyra MPPD, RD, LD