Antioxidants are molecules found in foods, vitamins and minerals that prevent the cells in your body from being damaged by molecules called free radicals. Antioxidants are found in a variety of foods, beverages and supplements. Antioxidants might decrease your risk of several diseases as well as slow the aging process.
Antioxidants and Free Radicals
Free radicals are made when the body metabolizes food or is exposed to certain environmental toxins such as pollution, cigarette smoke, pesticides and radiation. According to the National Center for Complementary and Alternative Medicine, free radicals are molecules in your body that cause damage to the cells. These molecules are unstable, therefore they try to bond to other molecules to become stable. This process causes damage to the cells known as oxidative stress. Oxidative stress is linked to several health conditions including cancer, heart disease, macular degeneration, rheumatoid arthritis, Alzheimer's disease and Parkinson's disease, according to the National Center for Complementary and Alternative Medicine.
Types of Antioxidants
Antioxidants come in several types, including vitamin C, vitamin E, beta-carotene, anthocyanins, coenzyme Q10, catechins, flavonoids, lutein, lipoic acid, selenium and lycopene.
Food Sources
The Mayo Clinic recommends eating these foods rich in antioxidants: strawberries, blueberries, raspberries, cranberries, apples, cherries, pears, avocados, plums, kiwi, pineapple, spinach, potatoes, artichokes, red cabbage, broccoli, pistachios, walnuts, hazelnuts, pecans, almonds, oats, dark chocolate, green tea, red wine, fruit juices, coffee, cinnamon, cloves, ginger, turmeric powder and dried oregano leaf.
Antioxidant Supplements
Antioxidant supplements are available, but it is it best to get antioxidants from food sources. The majority of the studies on antioxidant supplements have been inconclusive. One large-scale, long-term study has demonstrated a positive effect of antioxidant supplements on health. The Age-Related Eye Disease Study by the National Eye Institute found that participants who took high doses of certain antioxidant supplements and zinc had a 25 percent decrease in the risk of age-related macular degeneration. The study involved 3,600 participants who took a formulation containing 500 mg of vitamin C, 15 mg of beta-carotene, 400 international units of vitamin E, 80 mg of zinc oxide and 2 mg of cupric oxide.
Expert Insight
The Mayo Clinic recommends that your antioxidant intake come from foods, instead of antioxidant supplements, for several reasons. Several types of antioxidants are found in food, but a supplement might have only have one or a limited number of antioxidants. Also, antioxidants found in food are safer because you generally do not have to worry about ingesting too much. However, you do need to worry about ingesting high doses of certain antioxidant supplements, such as vitamin E or beta carotene, which might prove harmful to your health. Lastly, foods rich in antioxidants usually provide other benefits such as vitamins, minerals, fiber and protein. If you do decide to use antioxidant supplements, talk to your doctor first so she can determine whether supplements are safe for you.
