Do you know what role an antioxidant plays in your body and why it's beneficial for your health to consume one? In this article, we'll explain what an antioxidant is and which ingredients you can find them in.
What is an antioxidant?
An antioxidant is a molecule that protects cells against free radicals, unstable compounds produced by the body during various metabolic reactions or in response to external factors such as pollution, smoking or radiation.
Antioxidants play a crucial role in health by neutralizing free radicals and protecting the body against oxidative stress .
What is oxidative stress?
Oxidative stress is an imbalance between the production of free radicals (or reactive oxygen species, ROS) and the body's ability to neutralize them with antioxidants . This imbalance can lead to damage to cells, proteins, DNA, and lipids, contributing to various diseases and the aging process of the skin and organs.
By including foods rich in antioxidants in your lifestyle and diet, you can reduce the risk of certain diseases and slow down the aging process. Antioxidants like green tea , dark chocolate , and goji berries are particularly effective at providing protection against the damaging effects of free radicals .
Why are antioxidants essential?
Health benefits
Antioxidants are essential for good health. Antioxidants help protect the body's cells from damage caused by free radicals , unstable molecules produced by factors such as pollution, UV exposure and cellular aging and skin aging. An adequate intake of antioxidants can strengthen the immune defenses and also reduce the risk of developing chronic diseases such as type 2 diabetes, some forms of cancer and cardiovascular disease .
The importance of fighting oxidative stress
Although our bodies have their own mechanisms to counteract free radicals, these natural defenses can weaken with age and continued exposure to the sun's UV rays and other environmental pollutants. Antioxidants from dietary supplements , such as green tea or vitamin C supplements , are essential to support the body's defense system and prevent various health problems related to oxidative stress .
The Main Types of Antioxidants and Where to Find Them
Vitamins C and E
Vitamins C and E are two powerful antioxidants essential for health, with complementary roles in protecting cells and supporting bodily functions. Here are their key features:
Vitamin C (ascorbic acid)
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Nature : It is a water-soluble vitamin, which means that it dissolves in water and is not stored by the body. It is therefore necessary to consume it regularly through food.
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Where to find vitamin C: Citrus fruits, kiwi, berries, peppers, broccoli
Vitamin E (tocopherol)
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Nature : It is a fat-soluble vitamin, which means it is absorbed with dietary fat and can be stored in the body's fatty tissues.
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Where to find vitamin E: Avocado, walnuts, vegetable oils, pecans,
Essential minerals
Zinc
Although zinc is not an antioxidant in itself, it helps protect cells from damage caused by free radicals by participating in the activity of antioxidant enzymes.
Where to find Zinc: Oysters, eggs, offal, red meat
Selenium
Selenium is part of enzymes, such as glutathione peroxidase , that help neutralize free radicals and protect cells from oxidative damage. This helps reduce the effects of oxidative stress and prevent premature aging and certain diseases.
Where to find selenium: Organ meats, seafood, raw mushrooms
Phytocompounds
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Polyphenols: Oregano, thyme, soy, red berries
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Carotenoids: Carrots, pumpkin, mango, spinach, parsley
Essential fruits and vegetables
Fruits rich in antioxidants
Brightly colored fruits like red fruits (pomegranate, raspberries, strawberries, blueberries) are particularly rich in antioxidants. The darker the fruit, the higher its antioxidant content. These include:
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Blueberries
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Grenades
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Black grapes
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Strawberries
Essential vegetables
Many leafy green vegetables , as well as brightly colored ones, are also rich in antioxidants. Here are some examples:
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Spinach
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Kale
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Bell pepper
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Broccoli
Herbs and spices
Adding herbs and spices to your dishes can easily increase your antioxidant intake. For example:
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Cinnamon
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Turmeric
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Ginger
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Paprika
Foods to avoid
Pro-oxidant foods
Pro-oxidant foods such as processed foods and foods high in refined sugars increase the production of free radicals in the body .
Certain foods tend to increase oxidative stress and should be consumed in moderation. Here is a list of these foods:
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Full-fat dairy products
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Red meats and cold cuts
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Industrial and processed products
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Products rich in refined sugars
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Palm and sunflower oils
How to balance your diet
To maintain a healthy balance between antioxidants and oxidizing compounds, it's essential to eat a varied and natural diet . Eat fresh fruits and vegetables regularly, cut down on processed foods, and choose healthy fats like those found in vegetable oils, nuts, and avocados.
Diversifying your diet with foods rich in antioxidants is a great way to boost your immune system, prevent various diseases, and stay healthy. Choose colorful fruits and vegetables , herbs, spices, and limit processed foods to maximize your nutritional intake and ensure optimal health .
