Antioxidants in your diet – everything you need to know about antioxidants

You often hear that they are valuable and important for your health. Doctors and dietitians mention them, as do numerous articles online and in the press. Antioxidants (also known as antioxidants), as they are called, are not just a complicated, mysterious term, but above all extremely important components of the human diet.

That is why in this article we will explain what antioxidants in food are, which products are their natural sources, and we will also touch upon other related concepts, such as free radicals. 

With this knowledge, it will be much easier for you to put together a healthy, balanced diet.

Antioxidants - what are they and why are they important for our body?

From a scientific point of view, antioxidants are compounds that protect cells and tissues from the harmful effects of oxygen free radicals. What does this mean in plain English? That they play an extremely important role in maintaining human health. There are even studies confirming that in some situations antioxidants can also enable the repair of damage already sustained, so their function is not limited solely to prevention.

This is extremely important, especially if you realize how much influence you have over the presence of antioxidants in the body. By maintaining a proper lifestyle and consuming products rich in antioxidants, you can help the body maintain its health and counteract diseases.

Among natural antioxidants, i.e., products rich in antioxidants, we include fruits and vegetables, herbs and spices, and nuts, but also, in smaller quantities, milk and dairy products.

What are free radicals and why are they harmful to us?

"Free radicals" is another trendy term that you often hear, but in reality... not much is known about it. The matter is quite simple: cells in the body participate in reactions that lead to the formation of oxygen free radicals, also called oxidants. Free radicals are molecules or atoms possessing unpaired electrons. If at this point your skin crawls at the mere thought of chemistry lessons, we reassure you, the simplest explanation is that the specific structure (i.e., that lack of paired electrons) of oxidants causes various abnormalities in body function. And although free radicals also play an important role in the proper functioning of living organisms, they can simultaneously be the cause of many ailments, such as atherosclerosis or inflammation.

This happens, among other things, if the balance between the amount of free radicals and the antioxidants that counteract them is disturbed in the human body. We then experience a disorder called oxidative stress. This, in turn, plays an important role in disrupting the proper functioning of the body and in the pathogenesis of disease processes (such as tumors, neurodegenerative diseases, or viral diseases)

And what causes us to have too many free radicals in our body? For example, an improper diet, smoking, alcohol consumption, or environmental pollution.

How do antioxidants work?

Clinical studies indicate that antioxidants in the diet have a direct and significant impact on the proper functioning of the body, but can also contribute to maintaining good health in the future.

The action of antioxidants occurs in many areas and is very broad. They can not only counteract the formation of free radicals (which you already know), but also support the immune system and eliminate and replace molecules damaged by free radicals.

Studies confirm the anti-inflammatory, antiallergic, antiviral, anticoagulant, and anti-carcinogenic properties of flavonoids (phytochemicals found in plants and characterized by strong antioxidant activity). These compounds also have a beneficial effect on the cardiovascular system, and they also have the ability to bind and eliminate toxic elements (such as lead or copper) from the body.

Antioxidants and their natural sources

Natural antioxidants can include, for example: vitamins (A, C, E), minerals (zinc, selenium), carotenoids (lycopene, beta-carotene, lutein, astaxanthin), polyphenols (flavonoids, phenolic acids), and coenzyme Q10.

Based on this, we can identify a whole list of products – especially fruits and vegetables – classified as antioxidants. However, the potential of each food product may differ, so we will focus on those characterized by high antioxidant activity.

Fruits rich in antioxidants are:

• berries,
• blueberries,
• blackberries,
• strawberries,
• raspberries,
• plums.

In turn, antioxidant-rich vegetables include:

• cabbage,
• spinach,
• Brussels sprouts,
• alfalfa (sprouts),
• broccoli,
• beets,
• red bell pepper,
• onions,
• corn.

Good sources of antioxidants are also:

• turmeric,
• soy,
• ginger,
• green tea,
• dark grapes,
• cocoa,
• peanuts,
• goji berries,
• pecan nuts,
• thyme,
• cloves,
• rosemary,
• cinnamon,
• black pepper,
• red wine,
• dark chocolate,
• carob,
• white tea,
• grape juice.

Although antioxidants are mainly discussed in the context of vitamins and phytochemicals, i.e., fruits and vegetables, it is also worth remembering the highly effective antioxidants present in milk fat. As researchers note, although the antioxidants in milk fat are not numerous, they retain very high effectiveness. These include vitamins E and A, linoleic acid, and coenzyme Q10. And since the components present in milk fat exhibit anti-atherosclerotic properties, dairy products can be another element of a healthy, balanced diet.

How to plan a daily menu to enjoy health and youth?

In recent years, the National Institute of Public Health – PZH – developed new healthy eating recommendations, according to which we should consume more:

• whole grain products
• fruits and vegetables
• legume seeds
• fish
• low-fat dairy products
• nuts and seeds.

At the same time, a list of products that we should limit was created. These include:

• salt
• red meat and its processed products
• sugar and sweetened beverages
• highly processed products (salty snacks, fast food, sweets).

According to these recommendations, fruits and vegetables should dominate our diet, which – as you already know – are a fantastic source of antioxidants. If you want your daily menu to help you maintain your health and youth, follow the above recommendations.

You can also supplement your diet with products from the superfood category, characterized by a high level of nutrients. Among them you will find, among others, acai berries, chia seeds, raw cacao beans, chlorella, goji berries, and ground flaxseed. You can read about why it is worth eating them in the article Superfood – what is it and what are its benefits?

Theory is theory, but if you have trouble incorporating healthy ingredients into your daily diet, you can try products that will make it easier for you to make better dietary choices and change your diet using the method of small steps.

For example, Supershots functional shots will be fantastic support for the body – drinks full of valuable ingredients that you can easily take with you and even more easily consume.

In turn, thanks to dried fruits and nuts – a fiber-rich snack – you will easily introduce dried fruits, healthy seeds, and nuts into your diet. You can use them as delicious, independent snacks, but also as additions to salads, smoothies, oatmeal, and muesli.

Natural nut butters made from peanuts, containing plenty of valuable nutrients, will also be a very tasty and healthy addition to your daily diet. Ideal for sandwiches, apple slices, pancakes, and... simply on a spoon.

Don't forget about raw fruits and vegetables either – one of the most important sources of antioxidants in the diet.

Sources:

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Puzanowska-Tarasiewicz H., Kuźmicka L., Tarasiewicz M., Antioxidants and reactive oxygen species, [in:] Bromat. Chem. Toksykol, XLIII, 2010, 1, pp. 9–14.

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