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All about Antioxidants
Knowledge Base

All about Antioxidants

10 january 2024

Antioxidants, the essential players that protect our bodies from oxidative damage. It is therefore important to consume enough antioxidants. Read on to discover what antioxidants are, their role in the body, and how to incorporate them into your daily life.

What are Antioxidants?

Antioxidants are molecules that protect the cells in your body from damage by free radicals. These free radicals are by-products of natural processes in the body, such as metabolism, and external factors like pollution and UV radiation. Antioxidants neutralise these potentially harmful molecules and help keep your body healthy.

Did you know that our bodies cannot produce some antioxidants by themselves? Therefore, it is essential to obtain them through diet.

Oxidative Damage

Oxidation is simply a reaction that occurs when a substance comes into contact with oxygen. Consider an apple that turns brown after its peel (the protective layer) is cut and exposed to oxygen. During this process (oxidation), free radicals are formed that cause cell damage in our bodies. Antioxidants help capture these free radicals and protect the cells. A good example is applying lemon juice, which is rich in an important antioxidant, vitamin C, to a cut apple. You will see that the apple no longer discolours.

What are Free Radicals?

Free radicals are unstable molecules that can cause damage to cells and tissues. They are formed by various internal processes and external factors, such as smoking, UV radiation, and exposure to pollution. Although they are natural by-products of metabolism, an excess of free radicals can lead to oxidative stress, which may contribute to the ageing process and various health issues. Antioxidants act as bodyguards, neutralising these radicals and thereby protecting our bodies from damage.

Free Radicals Caused by External Factors

It is quite normal for free radicals to occur in your body, as they are released during metabolism, which continues day and night. An excess of free radicals is mainly caused by external factors such as:

  • Environmental pollution
  • Smoking and alcohol
  • Exposure to excessive UV radiation
  • Stress
  • Poor diet high in sugars and unhealthy fats
  • Excessive exercise
  • Toxins from food, packaging, personal care products, and cleaning agents
  • Certain medications
  • Inflammations

Types of Antioxidants

There are various types of antioxidants, including astaxanthin, vitamin C, vitamin E, selenium, zinc, flavonoids, and carotenoids such as beta-carotene. These substances are found in diverse foods, each with unique properties and specific health benefits.

Sources of Antioxidants

We obtain antioxidants through a varied diet consisting of vegetables, fruits, healthy fats, proteins, and grains. Nutrients that also work as antioxidants in the body include:

  • Vitamin C: Bell peppers, blackcurrants, oranges, Brussels sprouts, and kale.
  • Vitamin E: Sunflower oil, spinach, peanuts, and apples.
  • Vitamin B2 (riboflavin): Liver, flaxseed, almonds, cheese, and eggs.
  • Copper: Oysters, cocoa, cashew nuts, liver, and sunflower seeds.
  • Selenium: Brazil nuts and in smaller amounts in tuna, sardines, and chia seeds.
  • Manganese: Pine nuts, mussels, pecans, hazelnuts, pumpkin seeds, and seeds.
  • Zinc: Oysters, pumpkin seeds, cocoa, beef, and cashew nuts.
  • Resveratrol: Red grapes, red wine, blueberries, and cranberries.
  • Quercetin: Apples, capers, dill, coriander, red onion, and tea.
  • Astaxanthin: Algae (especially the microalga Haematococcus pluvialis), wild salmon, shrimp, lobster, and crab.

What Do Antioxidants Do?

Antioxidants play an important role in protecting cells and tissues from damage. They act as defenders that neutralise harmful free radicals, thereby reducing cellular damage. They support the immune system, promote healthy skin, and can reduce the risk of certain diseases.

Can I Take Antioxidants Through Supplements During Pregnancy?

It is advisable to be cautious with supplements during pregnancy. Therefore, it is important to always consult your healthcare provider before taking supplements during pregnancy.

In Conclusion

Antioxidants are important for maintaining our health. They help protect our bodies from damage by free radicals and support the immune system. By choosing a varied diet with nuts, seeds, and plenty of colourful fruits and vegetables, you provide your body with the powerful protection it needs.

Do you have questions or are you looking for personal advice? Contact our health coaches via the online chat, or visit a Vitaminstore shop near you.

Sources

  1. Nutrition Centre
  2. Nature and Health Products Netherlands (NPN)
  3. Information Centre for Supplements & Health (IVG)
  4. Inspection Board, KOAG/KAG
  5. European Food Safety Authority (EFSA)