Antioxidants are molecules that protect our cells from damage caused by free radicals. But what the hell is a free radical, you might ask. Free radicals are molecules that the body naturally produces in small quantities. However, there are some external factors, such as UV radiation, pollution, tobacco products, stress, alcohol, and a poor diet, that cause our bodies to increase free radical production.
Free radicals can cause harm when they occur in excessive amounts. For example, when free radicals are overproduced, they begin to attack our cells. Our cell membranes and genetic code are especially vulnerable to damage from these free radical attacks. On a larger scale, this can cause negative consequences to health, such as premature aging skin, cancer, Alzheimer’s, multiple sclerosis, cataracts, arthritis, and cardiovascular disease.
However, there is a natural way to combat these free radicals— antioxidants. Antioxidants are found in food and prevent free radicals from oxidizing and damaging our cells. In the modern-day average American diet and living conditions, we are exposed to far too many external factors that cause the body to overproduce free radicals. For example, pollution and climate change are an ongoing and very persistent public health issue that plays a role in the body’s production of free radicals. Similarly, the average American drinks alcohol, battles with stress, and may not have the healthiest diet, further contributing to this issue. So, on average, the body is producing too many free radicals relative to the antioxidants being consumed through the diet.
When this happens, the body struggles to keep up and defend itself and falls victim to an experience known as oxidative stress. To fight this oxidative stress, a person must consume more antioxidants.
We get antioxidants and all their benefits from the food we eat.
What foods have antioxidants?
Antioxidants can take the form of vitamins, minerals, carotenoids, and polyphenols. Vitamins C, D, A, and K are rich in antioxidants as well as minerals such as zinc, copper, and selenium. Carotenoids are pigments found in orange and yellow foods and are also rich in antioxidants. Lastly, polyphenols are substances that occur in plant-based foods and are a great way to consume a good amount of antioxidants.
Plant-derived foods, such as fruits and vegetables, are where most antioxidants are found. If you eat a solid amount of fruits and vegetables, your body should have the amount of antioxidants it needs to thrive.
The following is a list of foods with a high concentration of antioxidants:
- Blueberries
- Apples
- Blackberries
- Goji berries
- Acai berries
- Raspberries
- Strawberries
- Plums
- Pomegranates
- Oranges
- Grapes
- Kiwis
- Figs
- Onion
- Garlic
- Shallot
- Broccoli
- Spinach
- Bell peppers
- Cabbage
- Artichokes
- Cloves
- Ginger
- Turmeric
- Cinnamon
- Tea
- Coffee
- Cacao and dark chocolate
- Herbs such as: thyme, basil, oregano, parsley, chives, dill, mint, rosemary, bay leaf
You should also aim to eat organic foods because these will have a higher amount of antioxidants (20-70% more) than conventionally grown foods. This is because plants naturally produce antioxidants to protect themselves against the weather and insect attacks; however, when they are treated with chemicals to help them defend themselves, they no longer need to produce antioxidants.
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Thanks for reading!