Antioxidants: What They Are and Why They Matter for Your Health

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                                                                         GARY PURDY

If you’ve started paying closer attention to your diet, especially in your sixties, you’ve probably come across the term antioxidant. It’s one of those health buzzwords you hear all the time, but you may be wondering: What exactly are antioxidants, and why are they important?

At its core, an antioxidant is a substance that protects your cells from damage caused by harmful molecules called free radicals. Free radicals are unstable molecules that your body produces as a byproduct of normal processes like metabolism, but they can also come from external sources like pollution, cigarette smoke, and even certain foods. Over time, these free radicals can cause oxidative stress, which may lead to chronic diseases like heart disease, diabetes, and cancer. That’s where antioxidants come in—they neutralize free radicals before they can do damage.

Think of free radicals like little sparks flying around inside your body. If left unchecked, they can create a fire, damaging your cells and DNA. Antioxidants act like firefighters, putting out those sparks before they cause any serious harm. This is especially important as we age, because our bodies naturally produce fewer antioxidants, and oxidative stress plays a big role in the aging process.

Now that you understand the role antioxidants play, let’s dive into the different types of antioxidants and the foods that can provide them. You’ll be happy to know that many delicious, everyday foods are rich in antioxidants, making it easy to include them in your diet.

Types of Antioxidants and Where to Find Them

There are many different antioxidants, each with its own unique benefits. Here are some of the most important ones to know:

1. Vitamin C: This is probably the most well-known antioxidant, and for good reason. It’s water-soluble, meaning your body doesn’t store it, so you need to consume it regularly. Vitamin C helps protect your cells, supports immune function, and even improves skin health. Foods rich in vitamin C include:

• Oranges and other citrus fruits• Strawberries• Bell peppers• Broccoli• Brussels sprouts

2. Vitamin E: Another powerful antioxidant, vitamin E is fat-soluble, which means it’s stored in your body and used when needed. It plays a key role in protecting cell membranes and is also good for skin health. You’ll find vitamin E in:

• Almonds• Sunflower seeds• Spinach• Avocados• Olive oil

3. Beta-carotene: One of over seven hundred carotenoids This antioxidant is converted into vitamin A in the body, which is essential for maintaining good vision(more about this when you read “EYE HEALTH”) yes it can only be found on this site, immune function, and skin health. Foods high in beta-carotene are typically orange or yellow in color, such as:

• Carrots• Sweet potatoes• Pumpkins• Mangoes• Apricots

4. Flavonoids: Found in a variety of plant-based foods, flavonoids are known for their anti-inflammatory and immune-boosting properties. They’re abundant in:

• Dark chocolate (yes, a treat can be good for you!)• Green tea• Blueberries• Apples• Onions

5. Selenium: This mineral acts as an antioxidant and helps support thyroid function, which is important for regulating your metabolism. Foods rich in selenium include:•

Brazil nuts (just one or two per day can provide all the selenium you need)• Tuna• Eggs• Whole grains

How to Add More Antioxidants to Your Diet

Now that you know what antioxidants are and where to find them, how do you go about including more in your daily meals? Luckily, it’s easier than you think. Here are some simple tips to boost your antioxidant intake

1. Eat a rainbow of fruits and vegetables: The more colorful your plate, the more antioxidants you’re likely getting. Aim to include a variety of colors, such as the deep reds of tomatoes and strawberries, the vibrant greens of spinach and kale, and the bright oranges of carrots and bell peppers.

2. Snack on nuts and seeds: Almonds, walnuts, sunflower seeds, and even a handful of Brazil nuts can be great sources of antioxidants. Plus, they’re easy to grab when you’re on the go.

3. Add more whole grains to your diet: Foods like brown rice, quinoa, and whole wheat are not only good sources of fiber but also contain antioxidants like selenium

4. Incorporate green tea into your routine: Swap out your usual cup of coffee for green tea a few times a week. It’s packed with antioxidants and has been shown to help with weight management and heart health.

5. Indulge in dark chocolate: A square or two of dark chocolate (with at least 70% cocoa content) can satisfy your sweet tooth and provide a good dose of flavonoids, an antioxidant known to support heart health.

The Bottom Line

Incorporating antioxidants into your diet is a simple yet effective way to protect your body from the damage caused by free radicals. As you continue your journey toward a healthier lifestyle, remember that it’s not about perfection—it’s about making small, consistent changes that benefit your long-term well-being. Whether it’s swapping a sugary snack for a handful of berries or adding more leafy greens to your dinner, every step you take brings you closer to a stronger, healthier version of yourself