Antioxidants are substances that can protect cells in the body from the damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of diseases such as cancer, heart disease, and diabetes. Antioxidants help to neutralize free radicals and prevent or repair damage to cells.
There are many different types of antioxidants, including vitamins, minerals, and phytochemicals (plant-based compounds). Some of the most well-known antioxidants include vitamins A, C, and E, as well as selenium, beta-carotene, and flavonoids.
Antioxidants are believed to have a number of health benefits, including:
- Reducing the risk of chronic diseases: Antioxidants may help to reduce the risk of chronic diseases such as heart disease, cancer, and diabetes. They may do this by neutralizing free radicals, which can cause damage to cells and contribute to the development of these diseases.
- Protecting against inflammation: Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to the development of diseases such as heart disease and cancer. Some antioxidants, such as vitamin E and beta-carotene, may help to reduce inflammation in the body.
- Improving immune function: Some antioxidants, such as vitamin C and selenium, may help to boost the immune system and protect against infection.
- Slowing the aging process: Free radicals can contribute to the aging process by damaging cells and tissues in the body. Antioxidants may help to slow this process by neutralizing free radicals and repairing damage.
Many foods are high in antioxidants, including:
- Fruits and vegetables: Fruits and vegetables are some of the best sources of antioxidants. Berries, particularly dark berries like blueberries and blackberries, are particularly high in antioxidants. Other good sources include apples, pears, plums, oranges, and leafy green vegetables like spinach and kale.
- Nuts and seeds: Nuts and seeds are also high in antioxidants, particularly nuts like almonds, pecans, and hazelnuts. Seeds like flaxseeds and chia seeds are also good sources.
- Whole grains: Whole grains like oats, quinoa, and brown rice are high in antioxidants and other nutrients.
- Legumes: Legumes like beans, lentils, and chickpeas are high in antioxidants and other nutrients like protein and fiber.
- Tea: Both green and black tea are high in antioxidants, particularly a type called catechins.