Antioxidants

22 de agosto de 2020

3 min de lectura

Antioxidants are vitamins or minerals that can be found in whole foods, as well as taken in supplements. According to Harvard Healthbeat, the term "antioxidant" is a general term for any chemical compound that can counteract other molecules called "free radicals" that damage the body's cells and DNA. Vitamins A, E, and C, along with minerals including selenium, zinc, and copper, all have antioxidant properties. Carotenoids, including lutein, lycopene, and beta-carotene, are other compounds that have antioxidant qualities.

Why are antioxidants beneficial?

When our bodies are under "oxidative stress" caused by free radicals, cells can be damaged. According to the National Institutes of Health (NIH), oxidative stress is associated with a number of diseases, including heart disease, cancer, diabetes, Alzheimer's disease, Parkinson's disease, age-related macular degeneration, and cataracts.

Antioxidants naturally neutralize free radicals due to the way they react chemically with them. According to Harvard Healthbeat, antioxidants break chain reactions of oxidization in the body and act as an "off" switch to the damaging effects of free radical molecules.

Laboratory experiments on cells and animals have shown some direct beneficial effects of antioxidant molecules, according to the National Institutes of Health (NIH). Studies have shown that people who eat diets rich in antioxidants on average, do experience health benefits against diseases that are associated with oxidative stress, like heart disease, cancer, and diabetes. However, the NIH reports that to date, no rigorous scientific studies with many thousands of people have shown specific health benefits of antioxidant supplements.

Antioxidants in food

According to Harvard Healthbeat, antioxidants do benefit your health, but it's better to eat a diet rich in them than it is to consume lower-nutrition foods and take antioxidant supplements. Antioxidants are one category of phytonutrients: nutrition found in plants. Plant foods, including fruits and vegetables, contain nutrition that benefits overall health.

Food colors can sometimes be a tip that the food is high in a certain antioxidant. One of the best-known antioxidants is beta-carotene. Its name indicates one vegetable where it is found: carrots. Other foods high in beta-carotene include pumpkin, mango, and apricots. Vitamin C is found in oranges, kiwi fruit, mango, broccoli, spinach, and strawberries, among othr fruits and/or vegetables. Zinc, which benefits the immune system and cell health, is found in lean meat, seafood, dairy milk, and nuts (including nut milk).

Risks of supplements

According to the government of Victoria Australia's Better Health Channel, evidence is mounting that antioxidants have a better effect when they're consumed in food, instead of taken in supplement form. There are a few risks of supplementation with antioxidants, including a higher risk of lung cancer in smokers who take a Vitamin A supplement. While researchers don't understand the exact mechanisms behind food-based antioxidant benefits, and the exact reason why some refined supplements don't have the same benefits, the message is clear: eating fruits and vegetables high in antioxidants has more benefits than taking supplement pills or capsules.

Other antioxidants and diet

Flavenols are a type of antioxidant found in cocoa, and there are additional foods or beverages which contain beneficial antioxidant compounds, including:

Anthocyanins: found in blueberries
Quercetin: found in apples and onions
Catechins: found in green tea

A balanced diet rich in a variety of fruits, vegetables, and occasional supplements with foods containing cocoa, or drinking green tea, can provide antioxidants to help you stay healthy. The primary advice from nutritionists and medical experts is to eat a balanced diet rich in natural antioxidants in food, and avoid behaviors that create harmful free radicals, including tobacco smoking.

Sources

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En esta página

Why are antioxidants beneficial?

Antioxidants in food

Risks of supplements

Other antioxidants and diet

Sources

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