Antioxidants are essential nutrients that protect your body against free radicals and oxidative stress which can cause cell damage, aging, and chronic diseases. They neutralize free radicals before they can harm your body and boost your immune system.

Your body produces some antioxidants naturally but you can get many more by eating a healthy diet and taking supplements.

1. What are Antioxidants?

Antioxidants are molecules that prevent or slow down oxidative damage to cells.

Oxidative damage is caused by free radicals which are highly reactive molecules produced by your body’s metabolism, external sources such as pollution, radiation or cigarette smoke. Free radicals can cause DNA damage, cell mutation, and inflammation which can lead to chronic diseases such as cancer, diabetes, heart disease, and Alzheimer’s disease.

Antioxidants work by stopping the chain reaction of free radicals and removing them from your body.

2. Types of Antioxidants

There are various types of antioxidants that are found in different foods and supplements. Some of the major types of antioxidants are:.

Related Article How Antioxidants Benefit Your Health

Vitamin C: This water-soluble vitamin is found in citrus fruits, berries, kiwi, tomatoes, and peppers. It acts as an antioxidant by donating an electron to neutralize free radicals and regenerating Vitamin E.
Vitamin E: This fat-soluble vitamin is found in nuts, seeds, vegetable oils, and leafy greens. It works by protecting cell membranes from free radical damage.
Vitamin A: This fat-soluble vitamin is found in liver, eggs, dairy products, and yellow-orange fruits and vegetables. It is essential for maintaining healthy eyesight and mucous membranes and acts as an antioxidant by scavenging free radicals.
Selenium: This mineral is found in fish, meat, eggs, and grains. It works by increasing the activity of antioxidant enzymes that protect cells from oxidative damage.
Flavonoids: These are phytochemicals found in fruits, vegetables, tea, and wine. They act as antioxidants by neutralizing free radicals and reducing inflammation.
Catechins: These are flavonoids found in green tea and dark chocolate. They work by protecting cells against free radicals and reducing the risk of cardiovascular disease and cancer.
Carotenoids: These are pigments found in red, orange, and yellow fruits and vegetables. They act as antioxidants by preventing damage to cell membranes and promoting a healthy immune system.

3. Benefits of Antioxidants

Antioxidants have many health benefits due to their ability to neutralize free radicals and reduce oxidative stress. Some of the major benefits of antioxidants are:.

Reduce the risk of chronic diseases: Antioxidants can protect your cells from damage and reduce the risk of chronic diseases such as cancer, diabetes, heart disease, and Alzheimer’s disease.
Improve immune system: Antioxidants can boost your immune system by protecting immune cells from free radical damage and reducing inflammation.
Protect skin health: Antioxidants such as vitamin E, C, and selenium can prevent skin damage caused by UV radiation and environmental pollutants and reduce the signs of aging.
Improve brain health: Antioxidants can protect brain cells from oxidative damage and reduce inflammation that can lead to cognitive decline and Alzheimer’s disease.

4. Food Sources of Antioxidants

You can get antioxidants from a variety of food sources. Some of the best food sources of antioxidants are:.

Berries such as blueberries, blackberries, and raspberries.
Fruits such as oranges, kiwi, mangoes, and watermelon.
Vegetables such as spinach, kale, broccoli, sweet potatoes, and carrots.
Nuts and seeds such as almonds, walnuts, chia seeds, and flax seeds.
Spices such as ginger, turmeric, and cloves.
Dark chocolate and cocoa powder.
Green tea and coffee.
Red wine.

5. Supplements of Antioxidants

You can also take supplements of antioxidants to boost your intake. Some of the most popular antioxidants supplements are:.

Vitamin C supplements
Vitamin E supplements
Beta-carotene supplements
Selenium supplements
Acai berry supplements
Coenzyme Q10 supplements

6. Conclusion

Antioxidants play a crucial role in protecting your body against free radicals and oxidative stress. You can get antioxidants from a healthy diet that includes a variety of fruits, vegetables, nuts, and seeds.

You can also take supplements to boost your intake of antioxidants. Antioxidants have many health benefits and can reduce the risk of chronic diseases, boost your immune system, and protect your skin and brain health.