What are antioxidants and where can you find them to protect your health?

What are antioxidants?

Antioxidants are compounds that help neutralize free radicals, preventing them from causing damage to the body's cells and tissues. Among the best-known antioxidants are vitamins C and E, beta-carotene (a precursor to vitamin A) and flavonoids, which are present in many natural foods. These compounds have the power to "capture" free radicals, converting them into harmless substances, which helps protect cell health and reduce the risk of chronic diseases.

Benefits of antioxidants

1. Protection against premature ageing: Antioxidants are essential for combating the effects of ageing, helping to preserve skin elasticity and fight wrinkles. Oxidative stress, caused by an excess of free radicals, can accelerate the skin's ageing process. By neutralizing these radicals, antioxidants can help keep skin healthier and younger for longer.
2. Strengthening the immune system: Antioxidants, especially vitamin C, are known to strengthen the immune system, helping the body fight infections and diseases. They stimulate the production of immune system cells and help protect these cells from damage caused by external agents.
3. Prevention of heart disease: Oxidative stress is also associated with the development of cardiovascular disease. Antioxidants help reduce the risk of atherosclerosis (accumulation of fat in the arteries) and improve the general health of the cardiovascular system. Some antioxidants, such as resveratrol, found in red wine, have been studied for their protective properties against heart disease.
4. Protection against cancer: Many studies suggest that consuming antioxidants can help reduce the risk of developing certain types of cancer. By protecting DNA cells from damage caused by free radicals, antioxidants can help prevent genetic mutations that could lead to cancer.
5. Improved eye health: Antioxidants, such as lutein and zeaxanthin, are especially beneficial for eye health, helping to protect the retina against age-related macular degeneration (AMD) and cataracts, common problems affecting vision in old age.

Where to find antioxidants?

Antioxidants are present in a wide variety of foods, many of which can be easily incorporated into the diet. Below, we list some of the foods richest in antioxidants:

Fruits:

• Berries (strawberries, raspberries, blueberries and blackberries) are rich in antioxidants, especially anthocyanins, which have anti-inflammatory and antioxidant properties.
• Citrus fruits (orange, lemon, tangerine) are abundant sources of vitamin C, a powerful antioxidant that helps protect the immune system and skin.
• Purple grapes and red wine are rich in resveratrol, an antioxidant that has been linked to cardiovascular protection.

Vegetables:

• Spinach, kale and broccoli are sources of lutein and zeaxanthin, which protect eye health.
• Carrots and pumpkin provide beta-carotene, which is converted into vitamin A in the body and has strong antioxidant properties.

Nuts and seeds:

• Walnuts, almonds and chestnuts contain vitamin E, a fat-soluble antioxidant that helps protect cells against oxidative damage.
• Sunflower seeds are also rich in vitamin E and other beneficial nutrients.

Tea:

• Green tea is one of the best sources of catechins, which are potent antioxidants with anti-inflammatory and anti-cancer properties.

Spices and herbs:

• Curcumin, found in turmeric, and garlic have powerful antioxidant and anti-inflammatory effects.
• Ginger is also known for its antioxidant properties and can help with digestion and reducing inflammation.

Dark chocolate:

• Dark chocolate contains flavonoids, which have antioxidant properties. The higher the cocoa content, the more antioxidants it contains.

Now that you know its importance, include it in your diet

Antioxidants play a crucial role in protecting the body from damage caused by free radicals, helping to prevent chronic diseases, premature aging and even cancer. By incorporating a diet rich in fruits, vegetables, seeds, tea and other antioxidant foods, you can significantly improve your overall health and well-being. Remember that, in addition to diet, a healthy lifestyle, which includes physical exercise and stress reduction, also contributes to maintaining the balance of antioxidants in the body.

With this care, you'll be protecting your cells and promoting a healthier, longer life.

Sources of information:

• World Health Organization (WHO)
• Academy of Nutrition and Dietetics
• Journal of Nutrition
• Food Chemistry
• American Journal of Clinical Nutrition.

Read more articles:

6 Foods that accelerate aging: How to avoid them?

Aging is a natural and inevitable process, but the good news is that we can significantly influence the way we age through our lifestyle habits. Food plays a fundamental role in this process, and some foods can accelerate cellular aging.

Stop inflammation! 4 spices your body needs

Who would have thought that the spices we use to flavour our dishes could also play an important role in our health? Numerous scientific studies have demonstrated the anti-inflammatory properties of certain spices, making them true allies in the prevention of many chronic diseases. In this article, we'll be taking a look at the spices most renowned for their anti-inflammatory virtues, and how...

What happens to the body when we eat ginger every day?

Ginger is a root widely known for its health benefits and for being a versatile ingredient in cooking. With its spicy flavor and therapeutic properties, daily consumption of ginger can bring about a series of positive changes in the body. But what are the real impacts of this practice? Let's explore how this ancient spice can influence your body.