What Antioxidants Do For Your Health

The ABC’s of Antioxidants

Antioxidants are compounds that help neutralize free radicals.¹ But before you jump to conclusions, we aren’t talking about 1960s-era protesters. These free radicals are highly reactive, unstable oxygen molecules inside your body that, if left unchecked, can damage your cells. These misbehaving molecules are missing one electron (normal molecules have two electrons). To complete themselves, these unbalanced molecules steal a replacement electron from another nearby molecule—which creates another free radical, which steals an electron from one of its neighbors and so on and so on. The result is a chain reaction that can undermine the health of your DNA, proteins, and other cellular building blocks.² Eventually, the harm caused by this free radical cascade, technically known as oxidative damage, can contribute to nearly all degenerative diseases, including heart disease, type 2 diabetes, and Alzheimer’s disease.³

Enter antioxidants. These beneficial molecules work by donating electrons to free radicals. This stabilizes the damaged molecules and prevents them from harming your cells and your DNA.⁴ Think of them as your own personal supply of superheroes.

Your body makes its own antioxidants. The most powerful include alpha-lipoic acid, catalase, glutathione, superoxide dismutase (SOD), and vitamins C and E.⁵ The problem is, your body’s ability to produce these protective antioxidants diminishes as you age. What’s more, there’s an uptick in free radical activity with each passing birthdday.⁶ This is likely why chronic disease is more likely as people get older. Making matters even worse, an unhealthy diet, unrelenting stress, and  exposure to a plethora of environmental pollutants help set the stage for increased free radical activity.^7,8,9

Ante Up Your Antioxidant Intake

Fortunately, you can fortify your body’s natural supply by increasing your intake of dietary antioxidants. Foods¾especially colorful fruits and vegetables¾are packed with various antioxidants like anthocyanins, carotenoids, flavonoids, polyphenols, and vitamins C and E.¹⁰ Each of these play a crucial role in combating oxidative stress and promoting overall health.

What foods provide the biggest antioxidant bang for your buck? Here’s a quick cheat sheet:

• Berries are high in anthocyanins, flavonoids, and vitamins A, C, and E.¹¹ Opt for blueberries, blackberries, raspberries, and strawberries.
• Chocolate, especially cocoa, contains more phenolic antioxidants that many other foods. It’s also a good source of flavonoids.¹²
• Citrus fruits boast high levels of carotenoids, flavonoids, and vitamin C.¹³
• Coffee offers up a healthy supply of antioxidants, including flavonoids and phenolic acids.¹⁴
• Dark, leafy greens such as arugula, kale, spinach, and Swiss chard are good sources of carotenoids and vitamin C.¹⁵
• Green tea is rich in important antioxidants called ¹⁶

Want to check out the antioxidant capacity of your favorite foods? A global group of scientists have your back. In their study, which you can find here, they’ve listed the antioxidant content of more than 3,000 different foods.¹⁷

Supplemental Protection

If you’re still struggling to increase your antioxidant intake, all is not lost. One easy way to include more antioxidants in your diet is with a comprehensive powdered greens drink mix. A preliminary 2019 study suggests that ramping up your consumption of greens may help lower blood pressure, reduce inflammation, and increase the antioxidant levels in your bloodstream.¹⁸ According to an earlier randomized, double-blind, placebo-controlled study, routinely using a powdered greens drink mix not only boosts your antioxidant levels, it may also help you feel more energized.¹⁹  But to get the most from your powdered greens, look for a drink mix that contains antioxidant-rich greens like barley grass, wheatgrass, spirulina, chlorella, kelp, and other superfoods. And check the ingredient label for the addition of prebiotics. These unique fibers feed the beneficial bacteria in your microbiome.²⁰ This, in turn, helps support bacterial diversity for whole body health.

Adding more antioxidants to your daily diet can be a delicious way to improve your health, both now and later. And, it isn’t hard to do¾even if putting together regular meals rich in antioxidants seems impossible. Simply turn to a comprehensive powdered drink mix for an quick and easy nutrient boost that can fit into any schedule.

References

1. 1. Abuajah CI, Ogbonna AC, Osuji CM. Functional components and medicinal properties of food: a review. Journal of Food Science and Technology. 2015;52(5):2522-9.
   2. Alkadi H. A Review on free radicals and antioxidants. Infectious Disorders Drug Targets. 2020;20(1):16-26.
   3. Martemucci G, Costagliola C, Mariano M, et al. Free radical properties, source and targets, antioxidant consumption and health.Oxygen. 2022; 2(2):48-78.
   4. Lobo V, Patil A, Phatak A, et al. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Review. 2010;4(8):118-26.
   5. Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. International Journal of Biomedical Science. 2008;4(2):89-96.
   6. Maldonado E, Morales-Pison S, Urbina F, et al. Aging hallmarks and the role of oxidative stress.Antioxidants. 2023;12(3):651.
   7. Martínez Leo EE, Peñafiel AM, Hernández Escalante VM, et al. Ultra-processed diet, systemic oxidative stress, and breach of immunologic tolerance. Nutrition. 2021;91-92:111419.
   8. Juszczyk G, Mikulska J, Kasperek K, et al. Chronic stress and oxidative stress as common factors of the pathogenesis of depression and Alzheimer’s disease: The role of antioxidants in prevention and treatment. Antioxidants (Basel). 2021;10(9):1439.
   9. Thomas CE, Aust SD. Free radicals and environmental toxins. Annals of Emergency Medicine. 1986;15(9):1075-83.
   10. Abuajah CI, Ogbonna AC, Osuji CM. Functional components and medicinal properties of food: a review. Journal of Food Science and 2015;52(5):2522-9.
   11. Olas B. Berry Phenolic Antioxidants – Implications for Human Health? Frontiers in 2018;9:78.
   12. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxidant & Redox Signaling. 2011;15(10):2779-811.
   13. Saini RK, Ranjit A, Sharma K, et al. Bioactive compounds of citrus fruits: A review of composition and health benefits of carotenoids, flavonoids, limonoids, and terpenes. Antioxidants (Basel). 2022;11(2):239.
   14. Yashin A, Yashin Y, Wang JY, et al. Antioxidant and antiradical activity of coffee. Antioxidants (Basel). 2013;2(4):230-45.
   15. Dark green leafy vegetables. USDA-ARS. 2023. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables
   16. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial properties of green tea catechins. International Journal of Molecule Science. 2020;21(5):1744.
   17. Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal. 2010;9:3.
   18. Johnson M, McElhenney WH, Egnin M. Influence of green leafy vegetables in diets with an elevated ω-6:ω-3 fatty acid ratio on rat blood pressure, plasma lipids, antioxidant status and markers of inflammation. Nutrients. 2019;11(2):301.
   19. Boon H, Clitheroe J, Forte T. Effects of greens+: a randomized, controlled trial. Canadian Journal of Dietetic Practice and Research. 2004 Summer;65(2):66-71.
   20. Yoo S, Jung SC, Kwak K, Kim JS. The role of prebiotics in modulating gut microbiota: Implications for human health. International Journal of Molecular Science. 2024;25(9):4834.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.