Known for their beneficial effects on health, antioxidants are essential allies for staying in shape all year round. They are now an integral part of official dietary recommendations. What is an antioxidant? What foods are rich in antioxidants? What are their exact health benefits?
Antioxidants in the body.
The role of antioxidants against free radicals.
The main role of antioxidants is to fight free radicals. They prevent excessive oxidative stress within the body and slow down cellular aging.
What are free radicals?
Oxygen, although essential to our survival, gives rise to reactive oxygen species including free radicals. Cells in the human body contain things called mitochondria; these will provide the energy necessary for the proper functioning of the cells. The more energy a cell needs, the more mitochondria it contains.
Did you know ?
A muscle cell contains thousands of mitochondria.
By coming into contact with the oxygen you breathe, several reactions will be triggered inside the mitochondria. These reactions have a single goal: burning sugars (glucose) and fats (fatty acids) to release energy in your body. However, these reactions are imperfect and lead to the formation of free radicals. As long as free radicals are in low quantities in your body, they are harmless and even help the body fight microbes and viruses effectively. However, it remains essential to combat them by consuming antioxidants in order to avoid their accumulation. In excess, they destroy cells and cause DNA damage which can lead to numerous pathologies, such as cancer. Feed meals. contain vitamin C and vitamin E which allow you to stock up on antioxidants.
What is oxidative stress?
Oxidative stress is the attack on cells by free radicals. Your body naturally produces free radicals. However, tobacco, age, pollution and poor lifestyle significantly increase the formation of free radicals and therefore oxidative stress. Oxidation of your cells can accelerate their aging. Oxidative stress can also be the cause of degenerative diseases such as Alzheimer's or Parkinson's disease but also inflammatory diseases of the digestive system. The consumption of antioxidants allows you to neutralize the action of free radicals, to fight those already present in the body and therefore to help prevent this type of disease.
The benefits of antioxidants.
Antioxidants against cholesterol and cardiovascular diseases.
Carotenoids, which are present in foods such as oranges, peppers or peaches, help reduce blood levels of LDL cholesterol, considered bad cholesterol. Antioxidants prevent the oxidation of fats, which helps limit the risk of cardiovascular disease.
Antioxidants against cancer.
According to the SU.VI.MAX study, launched in 1994 to better understand French people's food consumption and their state of health, regular consumption of fruits and vegetables reduces the risk of cancer by 30%.
Antioxidants for your eye health.
Carotenoids, and more specifically lutein and zeaxanthin present in fruits and vegetables, help reduce the risk of eye problems such as cataracts or age-related macular degeneration.
Antioxidants against cellular aging.
Free radicals are harmful and accelerate skin aging. In excess, they attack cell membranes and therefore prematurely damage the skin. Antioxidants present in particular in green vegetables (broccoli, cabbage, spinach) or in dark-colored fruits (plums, raspberries) help limit this aging.
Foods rich in antioxidants.
The foods richest in antioxidants are fruits and vegetables. They contain, among other things, vitamin C, vitamin E, beta-carotenes but also carotenoids and polyphenols.
Your daily antioxidant needs.
There is no recommended weight for each antioxidant. However, it is recommended to consume 5 servings of fruits and vegetables per day. Your body has “an antioxidant system” that helps counter free radicals. A varied and balanced diet, with a healthy lifestyle, provides you with all the antioxidants you need.
How to avoid antioxidant deficiency?
Antioxidant deficiencies are rare unless you never eat raw fruits and vegetables. However, if you need an antioxidant supplement, you shouldn't do it haphazardly. Indeed, studies have shown that overconsumption of antioxidants through food supplements could have the opposite effect and trigger cancer in pre-disposed people or smokers. Ask your doctor for advice.
In summary.
Antioxidants are molecules that help fight free radicals responsible for oxidative stress. Oxidative stress is the attack on cells, which leads to premature cellular aging. Fruits and vegetables are rich in antioxidants and have many benefits for your health. A varied, balanced diet and a healthy lifestyle provide you with all the antioxidants your body needs.
