What are antioxidants?
Antioxidants are fundamental substances for maintaining health and combating premature aging. They protect cells against damage caused by free radicals, unstable molecules that can cause a number of health problems, such as chronic diseases, accelerated aging, and even cancer. In the human body, antioxidants can be obtained both from natural sources, such as food, and through supplements. In this content, we will explore in detail what antioxidants are, how they work, their main sources, and the health benefits.
How Do Antioxidants Work?
Antioxidants work by neutralizing free radicals in the body. Free radicals are molecules that have unpaired electrons, making them highly reactive. They can cause damage to DNA, proteins, and other cellular structures. This process of cellular damage is known as oxidative stress.
Antioxidants are able to donate electrons to these free radicals without becoming unstable, stabilizing them and preventing further damage. There are several types of antioxidants, such as vitamins C and E, beta-carotene, polyphenols, and selenium, each with a specific function in the body.
Health Benefits of Antioxidants
Adequate intake of antioxidants has a number of health benefits, one of the main ones being protection against oxidative stress. In addition, antioxidants can help prevent various diseases and health conditions:
- Prevention of Cardiovascular Disease
Antioxidants help protect the endothelial cells of blood vessels by preventing the oxidation of LDL cholesterol, known as “bad cholesterol.” This action contributes to preventing the accumulation of plaque in the arteries, reducing the risk of atherosclerosis and cardiovascular diseases.
- Combating Premature Aging
Free radicals accelerate the cellular aging process, affecting the skin and other organs. The use of antioxidants, such as vitamin C, promotes the production of collagen, which is essential for skin elasticity, and helps reduce wrinkles and other signs of aging.
- Prevention of Neurodegenerative Diseases
Research indicates that oxidative stress plays an important role in neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Antioxidants like vitamin E can help protect the brain from oxidative damage, slowing the progression of these conditions.
- Strengthening the Immune System
Antioxidants, such as vitamin C, play a vital role in maintaining a healthy immune system. They help improve the body’s response against infections, as well as promote faster recovery.
Natural Sources of Antioxidants
The best way to get antioxidants is through a rich and balanced diet. Many fruits, vegetables, greens and other foods are rich sources of these substances. Among the main natural sources of antioxidants are:
- Berries
Fruits such as strawberries, blackberries, blueberries, and raspberries are rich in anthocyanins, a powerful antioxidant that helps protect the body against oxidative stress.
- Green Vegetables
Spinach, kale, and broccoli are excellent sources of antioxidants like vitamin C, E, and beta-carotene. These vegetables are especially effective in promoting eye health and protecting against chronic diseases.
- Oleaginosas
Walnuts, chestnuts, and almonds are rich in vitamin E, a fat-soluble antioxidant that protects cells from damage caused by free radicals.
- Teas and Coffee
Green tea, black tea, and coffee contain polyphenols, antioxidants that have been linked to reduced risk of cardiovascular disease and increased longevity.
- Dark Chocolate
Cocoa is rich in flavonoids, antioxidants that help improve blood circulation and cardiovascular health. Always opt for chocolates with a high cocoa content (70% or more).
Antioxidant Supplements: Are They Necessary?
While a diet rich in fruits and vegetables is enough for most people to get the antioxidants they need, some people choose to supplement their diet with antioxidant supplements. However, the use of supplements should be done with caution and preferably under the guidance of a healthcare professional. This is because excess antioxidants can also be harmful, causing an effect contrary to the desired one, known as the “antioxidant paradox”. In excess, some antioxidants can become pro-oxidants and cause damage to cells.
Antioxidants and Cancer Prevention
One of the most researched areas of antioxidants is their relationship to cancer prevention. Some studies suggest that antioxidants may help prevent cancer by protecting cells from damage caused by free radicals. However, the relationship between antioxidants and cancer is complex, and there is still much to be discovered. Some studies have shown that very high doses of certain antioxidants, such as beta-carotene, can increase the risk of cancer in smokers, for example. Because of this, the best recommendation is to always get antioxidants from natural food sources, rather than relying exclusively on supplements.
Conclusion
Antioxidants are essential for maintaining health by protecting the body from damage caused by free radicals. They play an important role in preventing chronic diseases, combating premature aging, and promoting healthier living. The best way to ensure an adequate intake of antioxidants is through a balanced diet, rich in fruits, vegetables, legumes and other natural foods. While supplements can be helpful in some situations, it is always important to seek professional advice before beginning any supplementation.