Understanding Antioxidants: Health Benefits to Know

What Are Antioxidants? What Is Their Role in the Body?

Antioxidants are substances that protect cells from the damage caused by harmful molecules called free radicals. Antioxidants are vital for many bodily processes and even survival. Producing endogenous antioxidants is the body’s defense mechanism against free radicals. Free radicals can cause cellular damage, aging, and life-threatening diseases like cancer. Antioxidants act as protectors for your body by neutralizing or disabling free radicals from causing severe damage. Because of this antioxidant activity, they are sometimes called “free radical scavengers.”

Antioxidants are naturally produced in your body. These are called endogenous antioxidants. However, you can also consume antioxidants from dietary sources—these are called exogenous or dietary antioxidants. Glutathione is an example of an endogenous antioxidant. Being produced by the liver, glutathione exists abundant in all cells. 

While the body can synthesize certain antioxidants, it's essential to consume enough exogenous antioxidants. While some non-essential dietary antioxidants are instrumental in promoting overall health, some exogenous antioxidants are vital for essential bodily functions, such as vitamins E and C. It's important to remember that our bodies can't produce these two vitamins, making it our responsibility to ensure their intake. 

What Are Free Radicals?

Free radicals are unstable molecules that can harm cells. They form when a molecule loses or gains an electron (a negatively charged particle), making it highly reactive. The most common type of free radicals in the body involves oxygen and are found in living tissues. They are also called reactive oxygen species (ROS). 

Many normal physiological functions and cellular processes in the body generate free radicals through the process of oxidation. However, when too many free radicals are produced, they can have harmful effects, including damage to cell membranes, DNA, and proteins. Overproduction of free radicals can lead to what is known as “oxidative stress.” Oxidative stress can be accelerated by environmental factors such as cigarette smoking, alcohol consumption, air pollution, and emotional stress.

Free radical-induced cellular damage (oxidative stress) plays a role in the development of many health conditions, most notably cancer, diabetes, heart disease, stroke, and other age-related health conditions. 

When radiation therapy is used to treat cancer, it creates free radicals inside the cancer cells. These free radicals attack and damage cancer cells’ DNA, causing them to die. Certain environmental toxins, such as heavy metals and cigarette smoke, contain high concentrations of free radicals that can trigger the body to produce more of these harmful molecules. 

Types of Antioxidants

What Are 4 Examples of Antioxidants?

Common antioxidants include:

• Plant-based antioxidants or phytochemicals such as beta-carotene and lycopene.

• Antioxidant vitamins such as vitamin A (retinol), vitamin C (ascorbic acid), and vitamin E (tocopherol or alpha-tocopherol).

• Antioxidant minerals such as copper, zinc, manganese, and selenium.

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What Is The Most Powerful Antioxidant?

Astaxanthin is a powerful antioxidant (also known as xanthophyll carotenoid) found in marine organisms. It is up to 6,000 times stronger than vitamin C and 3,000 times stronger than resveratrol. 

Astaxanthin has a unique structure that allows it to protect both the inner and outer walls of cell membranes as well as the space in between. For this reason, astaxanthin is sometimes called the “king of antioxidants.”

Other powerful antioxidants include glutathione, vitamin A, vitamin C, and vitamin E.

Naturally Occurring Antioxidants vs. Synthetic Antioxidants

Natural antioxidants are obtained from natural sources such as food. Synthetic antioxidants are created in the laboratory using chemical processes. Scientists research and manufacture antioxidants or free radical scavengers to prevent and treat a range of health conditions that occur due to excessive ROS production. The goal is to create synthetic antioxidants that can support the body’s natural endogenous antioxidant defenses.

Health Benefits of Antioxidants

Disease Prevention

A diet rich in antioxidants may be associated with a reduced risk of many chronic health conditions, including heart disease and certain cancers. As noted, antioxidants are scavengers of free radicals. They can prevent or reduce damage due to oxidative stress, which plays a major role in many types of human disease.

Cardiovascular Health

Scientists believe that high levels of reactive oxygen species (ROS) in the body lead to the activation of immune cells and body-wide inflammation, including in the endothelium (lining of blood vessels). This can play a role in atherogenesis (the formation of plaques that block arteries). In addition, oxidation of circulating lipoproteins by free radicals, especially low-density lipoproteins (LDL) or “bad” cholesterol, can trigger the development of atherosclerosis (formation of plaques).  

Studies suggest that increased levels of antioxidant enzymes in the body can reduce the severity of coronary heart disease. People who have a high dietary intake of vitamins and minerals with antioxidant properties, for example, vitamin C, vitamin E, and beta-carotene, may have a lower risk of cardiovascular disease. Evidence suggests that taking antioxidant supplements such as vitamin E supplements may lower the risk of non-fatal myocardial infarction (heart attack). 

Cancer Prevention

According to the National Cancer Institute, higher levels of exogenous antioxidants in the body can neutralize free radicals and prevent cellular damage which is linked to cancer development. Many observational studies have been done to find out whether taking antioxidant supplements can prevent cancer, reduce cancer incidence, or lower the risk of dying from cancer. These studies have yielded mixed results. Antioxidant supplements are therefore used alongside conventional cancer treatments.

Some of the results of randomized trials are as follows:

• Antioxidants such as beta-carotene, alpha-tocopherol, and selenium have no effect on the risk of developing or dying from esophageal cancer or gastric cancer in healthy men and women.

• Middle-aged male smokers who took beta-carotene supplements for 5-8 years had an increased risk of lung cancer.

• Aspirin, beta-carotene, and vitamin E supplementation in women over 45 were linked to no harm or benefit. 

• Daily vitamin C and vitamin E supplementation, along with beta-carotene, selenium, and zinc, was associated with a lower risk of prostate cancer in men but an increased risk of skin cancer in women.

Cognitive Function

Studies have found that higher vitamin E intake through diet or vitamin E supplements is associated with a higher score on memory tests and better language and verbal fluency, especially in young people and women. Systematic reviews and meta-analyses have shown that a dietary antioxidant can have significant beneficial effects on cognitive function. 

Eye Health

Taking antioxidant multivitamin supplements may slow the progression of age-related macular degeneration, an eye disease in which there is blurring of central vision. The AREDS formula of vitamin supplements, which contains vitamin E, vitamin C, beta-carotene, and zinc, is the most effective for this purpose. 

However, randomized controlled trials have found that vitamin E, vitamin C, and beta-carotene supplementation in various combinations does not have an effect on the development or progression of cataracts.

Sources of Antioxidants

What Foods Are High In Antioxidants?

Experts in clinical nutrition say that plant foods with a high natural antioxidant content include fruits, vegetables, nuts, seeds, and whole grains. According to the USDA, the best antioxidant foods that are a good source of several different antioxidants include:

• Vegetables: Beans, legumes, artichokes, russet potatoes, sweet potatoes, dark leafy vegetables

• Fruits: Citrus fruits, berries (blueberries, cranberries, blackberries, strawberries, raspberries), apples, prunes, cherries, plums 

• Grains: Buckwheat, millet, barley

• Nuts and seeds: Pecans, peanuts, walnuts, pistachios, sunflower seeds

• Beverages: Black tea, green tea, coffee, red wine, pomegranate juice, grape juice

• Vegetable oils such as olive oil

• Dark chocolate

Tips to Include Antioxidant-Rich Foods In Your Diet

• Eat 4-5 servings of fresh fruits and vegetables every day and include different colors such as red, yellow, and green.

• Snack on healthy foods such as fruit salad, mixed dried fruits, and other foods rich in antioxidants.

• Drink beverages such as tea and coffee (in moderation), which are sources of polyphenol antioxidants.

• Enjoy small amounts of high cocoa-content dark chocolate.

Types of Antioxidant Supplements

• Antioxidant vitamins such as vitamin A, vitamin C, and vitamin E.

• Antioxidant minerals: copper, zinc, selenium, and manganese.

• Other antioxidants (plant-based phytochemicals) such as beta-carotene, lycopene, lutein, glutathione, flavonoids, isoflavonoids, anthocyanins, catechins, cryptoxanthins, zeaxanthin, indoles, ligans, and zoochemicals.

Who Should Take Antioxidant Supplements?

Experts in complementary and integrative health say that most healthy people can get enough antioxidants from a nutrient-rich, healthy diet. A diet high in antioxidants can give you all the beneficial health effects of antioxidants without exposing you to the risks associated with taking dietary supplements or antioxidant supplements. 

Nonetheless, if you want to consider taking antioxidant therapy in the form of a dietary supplement, talk to your healthcare provider. Different antioxidants have different effects on human health. Your doctor can recommend the most appropriate vitamin and mineral supplementation for you based on your health history, cardiovascular disease risk, and cancer risk.

Is Drinking Antioxidants Good For You?

Drinking antioxidant supplements may be good for you. It can lower your risk of chronic diseases, including heart disease and certain cancers. As mentioned, antioxidants are scavengers of free radicals that prevent or reduce the damage caused by harmful free radicals. 

But research suggests that drinking large amounts of antioxidants or taking high doses of antioxidant supplements for long periods of time may not always be beneficial. This is because dietary supplements such as antioxidant vitamins and minerals and other substances with antioxidant properties can interfere with normal signaling, defense mechanisms, and functioning of cells.