Antioxidants are compounds that neutralize free radicals — unstable molecules that damage cells, proteins, and DNA. Oxidative stress is implicated in aging and virtually every chronic disease.
Free radicals: Produced naturally by metabolism, exercise, and exposure to pollution, UV radiation, smoking, and processed food. Have an unpaired electron, making them chemically reactive and damaging.
How antioxidants help: Donate an electron to free radicals, neutralizing them without becoming unstable themselves.
Key dietary antioxidants:
- Vitamin C — water-soluble, citrus, berries, bell peppers
- Vitamin E — fat-soluble, nuts, seeds, olive oil
- Beta-carotene — orange/yellow plants, converts to Vitamin A
- Polyphenols — plant compounds (flavonoids, resveratrol, curcumin)
- Selenium — trace mineral, Brazil nuts
Best approach: Eat a rainbow of whole plant foods. Supplementing isolated antioxidants has largely failed in clinical trials.
Reference:
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