Antioxidants are compounds that neutralize free radicals—unstable molecules that can damage cells, proteins, and DNA. Chronic oxidative stress is linked to aging, cardiovascular disease, neurodegeneration, and certain cancers. A diet rich in antioxidants helps maintain cellular health and reduces inflammation.
Vitamin C, vitamin E, and beta-carotene are well-known antioxidants, but polyphenols and flavonoids from fruits, vegetables, and tea also play a crucial role. A 2020 review by Lobo et al. in Pharmacognosy Reviews highlighted that antioxidants reduce oxidative damage and support the immune system (Lobo V, et al., Pharmacogn Rev, 2020).
Beyond general health, antioxidants contribute to skin protection, cognitive function, and eye health. For instance, lutein and zeaxanthin in leafy greens protect the retina, while polyphenols in berries and green tea support brain function. Combining antioxidants with a balanced diet that includes healthy fats improves absorption and bioavailability.
To maximize benefits, focus on variety and color: dark leafy greens, berries, citrus, nuts, seeds, and colorful vegetables provide a spectrum of antioxidants that work synergistically. Avoid excessive reliance on supplements unless advised by a healthcare professional, as whole foods offer a combination of nutrients and phytochemicals that enhance overall effectiveness.
Citations:
- Lobo V, Patil A, Phatak A, Chandra N. Pharmacogn Rev. 2020;4(7):118–126. “Free radicals, antioxidants and functional foods: Impact on human health.”
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