What Do Antioxidants Do for the Body?

Antioxidants have gotten a lot of attention lately, and for good reason. Many specialists believe they can protect us from things like premature aging, heart disease, cancer, and even sadness and anxiety. Antioxidants are definitely something you’ve heard of, but you might not know what they are or why you need them. Plants include antioxidants such as selenium, vitamin C, vitamin E, beta-carotene, and phytochemicals. Although the body produces antioxidants (e.g., coenzyme Q10 and glutathione), the level of intracellular antioxidants is nearly entirely determined by the foods we eat.

Antioxidants can be fat or water-soluble. They live in the watery or oily sections of our cells (fat). Vitamin C, for example, is water-soluble and present in the body’s watery compartments. Vitamin E is fat-soluble and is found in lipid-rich (fat-rich) parts of our cells, such as the cell membrane. Our antioxidants interact and assist one another, despite the fact that they work in separate parts of the body. Consider them to be good friends or coworkers. Antioxidants function as a brilliant team to guard against free radicals, which are harmful unstable chemicals.

Types of Antioxidants and their Food Sources

Phytonutrients

These are plant-based chemical compounds that have a variety of potential health benefits, including antioxidant activity. Scientists estimate that there are around 4,000 phytonutrients, although only a tiny percentage have been thoroughly researched. Among the more researched phytonutrients are:

Anthocyanins

Blue and purple fruits and vegetables, such as berries, eggplant, purple potatoes, carrots, and asparagus contain them. These antioxidants aid in the health of blood vessels.

Resveratrol

Dark chocolate, red wine, peanuts, and grapes all contain this type of antioxidant. They’ve been proved to improve heart and lung health, as well as prevent certain types of cancer and lower general inflammation.

Lycopene

Tomatoes, tomato products, pink grapefruit, watermelon, and red peppers all contain this. These are beneficial to prostate and cardiovascular health.

Lutein

Spinach, Brussels sprouts, broccoli, lettuce, kale, artichokes, and collard greens all contain this antioxidant. This antioxidant may aid in the promotion of eye and heart health, as well as the prevention of some malignancies. This antioxidant is also abundant in orange fruit such as carrots, apricots, sweet potatoes, and pumpkin, and it is a precursor of vitamin A. Dark leafy greens including spinach, collard greens, and kale also contain it. Beta-carotene is important for maintaining good vision, immunity, and bone health.

Vitamin and Mineral Sources of Antioxidants

Antioxidants are also present in vitamins and minerals. Let’s look at a few.

Vitamin E

Although this vitamin can be found in food in eight different chemical forms, alpha-tocopherol is the only one that fits human vitamin E requirements. Vitamin E not only aids the body’s normal activities but also inhibits the generation of free radicals. Some foods that are high in vitamin E, along with their daily values (DVs) are wheat germ oil (1tbspn. 100% DV), dry-roasted almonds (1 oz, 34% DV), and dry-roasted sunflower seeds (1 oz, 37% DV), oil from sunflowers or safflower (1 tbsp. 25-8 % DV), dry-roasted hazelnuts (1 oz, 22% DV), among others.

Vitamin C

Your foods include vitamin C if ascorbic acid is indicated on the label. This component is found in many plant-based foods and not only functions as an antioxidant but also helps to restore other antioxidants that have been damaged by free radicals, such as vitamin E. Vitamin C may help protect against a variety of ailments, including cancer and heart disease, according to research. Vitamin C-rich foods include red bell pepper, raw (12 cups 158% DV) orange juice (34 cups, 155% DV), orange (1 medium, 117% DV), grapefruit juice (34 cups, 117% DV), and kiwi (1 medium, 107% DV)

Selenium

There are two types of selenium: inorganic (selenate and selenite) and organic (selenium) (selenomethionine and selenocysteine). Both forms of this vitamin, which can be obtained from a variety of plants and animals, can be used by the body. Selenium is a powerful antioxidant that may aid in the prevention of heart and body malignancies. Brazil nuts (1 oz), 777% DV,  Yellowfin tuna (3 oz), 131% DV, Halibut (3 oz), 67% DV, Sardines in oil with bones (3 oz), 64% DV, Ham, roasted (3 oz), 60% DV are some selenium-rich foods.

Copper

This vitamin is both a pro-oxidant and an antioxidant, meaning it causes free radical damage. Copper contains ceruloplasmin, a protein that delivers iron to your tissues, as well as a powerful antioxidant enzyme. Copper must be used in moderation; too much might be harmful to the body, while too little won’t provide adequate protection.

Copper deficiency has an impact on selenium, iron, catalase, and glutathione levels, all of which are potent antioxidants. Copper-rich foods include: oysters (3 oz) 539% DV, black beans (1 cup) 181% DV, soy protein powder (1 scoop) 131% DV, granola (1 cup) 88% DV, tomato puree (1 cup) 80% DV.

Iron

This vitamin aids in the protection of the cell membrane (oxidation). It comes in two forms: iron that is coupled to a special protein that aids absorption (heme) and iron that is not attached to a protein (nonheme). Plant foods and fortified foods have nonheme iron, but meat, seafood, and poultry include both nonheme and heme iron.
Foods high in iron include breakfast cereal, fortified with 100% DV (¾ cup), oysters (3 oz), 44% DV, white beans, canned (1 cup), 44% DV, dark chocolate, 44–69% DV.

Zinc

About 100 enzymes in the body rely on this vitamin to function properly. Atherosclerosis prevention is one of its well-known anti-inflammatory properties. Zinc also aids the immune system in its function. Oysters (3 oz), 607% DV, beef roast (3 oz), 47% DV, beef patty (3 oz), 35% DV, breakfast cereal fortified with 25% DV.

Manganese

Manganese, like copper, is a potent antioxidant. The major antioxidant enzyme in the mitochondria of every cell in the body is manganese superoxide dismutase (MnSOD).
The mitochondria are the cell’s “powerhouses” since they are responsible for energy production. Manganese-rich foods include pecans (1 oz), 57% DV, brown rice (½ cup cooked), 48% DV, pineapple (½ cup), 33% DV, almonds (1 oz), 28% DV, pineapple juice (½ cup), 27% DV.

Other Sources of Antioxidants

Herbs and spices include antioxidant chemicals that benefit the body. The content of phytonutrients has been the focus of research in particular (flavonoids). Although there are no specific intake recommendations, consider using them as functional dietary elements in your healthy diet. The following are the spices with the most flavonoids, ranked from highest to lowest:

• Parsley
• Mexican oregano
• Celery seeds
• Capers
• Saffron
• Dill
• Thyme
• Fennel
• Coriander leaves
• Wormwood
• Rosemary
• Ginger
• Mustard
• Sage
• Red onion
• Chile pepper
• Yellow pepper
• Tasmanian pepper
• Garlic

Supplements

Another option to increase your antioxidant consumption is to take antioxidant supplements. Vitamins E and C, as well as selenium, are commonly found as supplements in a variety of forms, however, when it comes to antioxidant supplements, balance is crucial. According to certain research, antioxidants like beta-carotene and vitamin E may increase mortality, with vitamin C and selenium having a comparable effect. Antioxidant supplements may be harmful to cancer patients, allowing cancer cells to grow rather than perish in some circumstances. Supplements should also be avoided since they may interact with cancer treatment or drugs.

Final Words…

Antioxidants in food have not been linked to any health concerns. High-dose antioxidant supplements, on the other hand, may be associated with health hazards in some situations. High amounts of beta-carotene supplementation may raise the risk of lung cancer in smokers. High amounts of vitamin E supplementation may increase the risk of prostate cancer and one form of stroke. Some drugs may interact with antioxidant supplements. Any alternative and integrative health approaches you utilize should be disclosed to all of your health care providers. Give them a complete picture of how you handle your health. This will make them coordinate and provide safe care much easier.