What are antioxidants and what do they do for the body?

Antioxidants are natural substances that can prevent or limit damage caused by free radicals. The use of natural sources of antioxidants through a healthy diet will benefit your health.

Antioxidants are active ingredients that protect or slow down cell damage caused by free radicals. These are unstable molecules produced by the body during activity or influence from external factors.
Sources of antioxidants can be natural or artificial. Certain plant-based foods are rich in antioxidants. The body also produces a number of endogenous antioxidants. Antioxidants that are made from outside the body are called exogenous.
Free radicals are generated from cells and originate when the body processes food or reacts to the external environment. If the body is unable to eliminate free radicals effectively, oxidative stress can result. This can damage cells and organ functions.
Factors that increase the production of free radicals can be endogenous, such as an inflammatory response, or exogenous, such as pollution, exposure to UV radiation and tobacco.
Oxidative stress is associated with several diseases such as heart disease, immunodeficiency, emphysema, cancer, arthritis, stroke, respiratory disease, Parkinson's disease, inflammation or other ischemia.

Antioxidants can help neutralize free radicals and promote body health. Antioxidants have the ability to protect against cell damage caused by free radicals.
Activities and processes that can create oxidative stress include:
Overtraining Injury or inflammation Ischemia and post-reperfusion injury Use of certain processed foods and refined, artificial sweeteners, trans fats, and certain dyes or additives. Smoking Environmental pollution Radiation Exposure to chemicals, such as pesticides or chemotherapy Industrial solvents. Such activities can cause cell damage. This can cause the body to:
Release too many free iron or copper ion radicals Activate phagocytosis Increase enzymes that produce free radicals Disrupt the electron transport chain. All of these can lead to oxidative stress. Damage caused by oxidative stress can lead to cancer, atherosclerosis, or vision loss.

Antioxidants are believed to be able to reduce the risk and damage caused by oxidative stress to the body. Antioxidants can act as radical reducing, hydrogen electron donors, peroxide degrading, single oxidizing agents, enzyme inhibitors, synthesizing and metal chelating agents.
Antioxidant supplements may help reduce vision loss caused by macular degeneration.
However, there is generally a lack of evidence that a high intake of antioxidants can reduce the risk of disease.

It is thought that there are hundreds and possibly thousands of substances that can act as antioxidants. Each type has its own role and can interact with others to help the body function properly.
Antioxidants that come from outside the body include:
Vitamin A Vitamin C Vitamin E Beta-carotene Lycopene Lutein Selenium Manganese Zeaxanthin Flavonoids, flavones, catechins, polyphenols and phytoestrogens are all types of antioxidants and nutrients plants, and they are all found in foods of plant origin. Each antioxidant serves a different function and are not interchangeable. This is why it is important to have a varied diet.

Pomegranate is a good source of antioxidants. The best sources of antioxidants are plant-based foods, especially fruits and vegetables.
To get some specific antioxidants, try to include the following in your diet:
Vitamin A: Dairy products, eggs and liver Vitamin C: Most fruits and vegetables vegetables, especially berries, oranges, and bell peppers Vitamin E: Nuts, sunflower seeds and other vegetable oils, and green leafy vegetables Beta-carotene: Brightly colored fruits and vegetables vegetables, such as carrots, peas, spinach and mango Lycopene: Pink and red fruits and vegetables, including tomatoes and watermelon Lutein: Green, leafy vegetables, corn, papaya and oranges Selenium: Rice, corn, wheat and other whole grains, as well as nuts, eggs, cheese and legumes Other foods thought to be good sources of antioxidants include:
Coffee purple Legumes like black beans or peas Green and black tea Red grapes Dark chocolate Pomegranates Blueberries Apples Broccoli Spinach Lentils.

The following tips can help increase your antioxidant intake:
Drink a cup of green tea or matcha every day. Look at the colors on your plate. If your food is mostly brown or beige, then antioxidant levels may be low. Include foods with rich colors, such as kale, beets, and berries. Use turmeric, cumin, oregano, ginger, cloves and cinnamon to add flavor and antioxidant content to your meals. Snack on nuts, especially Brazil nuts, sunflower seeds and dried fruit, choosing those with no added sugar or salt.

The National Institutes of Health (NIH) warns that high doses of antioxidant supplements can be harmful. For example, high intake of beta-carotene is associated with an increased risk of lung cancer in smokers. High doses of vitamin E have been found to increase the risk of prostate cancer, and the use of certain antioxidant supplements has been linked to a higher risk of developing tumors.
Antioxidant supplements can also interact with some medications. Consult your doctor before taking any vitamin supplements.

Reference sources: Healthline.com, Medicalnewstoday.com