Antioxidants are substances that protect the health of our body and fight against the damage of free radicals. So, what are antioxidants, why are they so important, and what are the foods that contain antioxidants ? In this article, we will focus on important issues such as the importance of antioxidants, which foods they are found in, and beyond all these benefits, the harms of excessive consumption.

What is an Antioxidant?

Antioxidants are compounds in our body that neutralize harmful molecules called free radicals. Free radicals can be formed by factors such as smoking, air pollution, stress, and can damage cells by causing oxidative stress. This damage can cause many diseases such as the aging process, cancer and heart diseases. Antioxidants help maintain cell health by reducing these harmful effects.

What Are the Types of Antioxidants?

We can basically divide antioxidants into two categories:

1. Endogenous Antioxidants: They are antioxidants that the body produces itself. Molecules such as glutathione and catalase fall into this group.
2. Exogenous Antioxidants: They are antioxidants that we take with food. Vitamin C, Vitamin E, and beta-carotene are examples of this category. Antioxidant vitamins have an important place in our diet.

Some of the most powerful antioxidants in nature are bioactive compounds such as flavonoids, polyphenols, and carotenoids.

Why Are Antioxidants Important?

The main task of antioxidants is to reduce oxidative stress in our body. Oxidative stress weakens the immune system, causing cell damage and can be counted among the causes of many diseases. Therefore, antioxidants not only protect cells, but also offer anti-aging effects and play a role in preventing chronic diseases. What does antioxidant mean? This is exactly the answer to the question: antioxidants are a protective shield for the body.

What Are the Foods Containing Antioxidants?

Foods containing antioxidants should be an integral part of the nutrition plan to lead a healthy life. Here are some of the richest sources of antioxidants in nature:

• Fruits
• Vegetables
• Nuts and seeds
• Spices and Herbs

Fruits: Fruits such as blueberries, raspberries, strawberries, and pomegranates contain antioxidant polyphenols and vitamins. In addition to supporting the immune system, these fruits offer protective effects on skin health. Pomegranate is a fruit that supports heart health with punicalgin, a polyphenolic compound naturally found in its content and peel. Vegetables: Broccoli, spinach, red cabbage and carrots have rich antioxidant contents. Vegetables, which are found in cruciferous vegetables such as broccoli, cauliflower, cabbage, brussels sprouts and are a powerful phytochemical, support liver detox with sulforaphane, while spinach provides lutein pigment for eye health. Nuts and Seeds: Walnuts, almonds, sunflower seeds and chia seeds are rich in vitamin E and omega-3 fatty acids. These nutrients are also indispensable for heart health. Walnuts also contain alpha-linolenic acid, which is beneficial for the nervous system. Spices and Herbs: Spices like turmeric, cinnamon, and ginger contain some of the most powerful antioxidants in nature. The curcumin in turmeric is noted for its anti-inflammatory and anti-cancer properties. Ginger is known for its nausea-reducing effect. Other Foods: Green tea, dark chocolate, and olive oil raise the bar for antioxidants. The catechins in green tea offer metabolism-boosting and anti-aging effects. Dark chocolate, on the other hand, is beneficial for brain health with phenolic compounds.

What Are the Benefits of Foods Containing Antioxidants?

The benefits offered by antioxidants are not limited to cell protection. Benefits of foods containing antioxidants:

1. Strengthens the Immune System
2. Protects Cardiovascular Health
3. Helps Prevent Cancer
4. Supports Skin Health

Strengthens the immune system: It increases resistance to infections by providing protection against oxidative stress. This effect helps prevent diseases, especially during the winter months. Antioxidants can reduce common illnesses like the flu and the common cold. Protects Cardiovascular Health: By maintaining the elasticity of blood vessels, it can prevent problems such as hypertension and atherosclerosis. Polyphenols inhibit the oxidation of LDL cholesterol. Helps Prevent Cancer: It may prevent some types of cancer by reducing the risk of cellular mutations. This benefit is especially intense in foods containing carotenoids. Lycopene may reduce the risk of prostate cancer. Supports Skin Health: It offers anti-aging effects, helping to keep the skin radiant and elastic. Antioxidant vitamins help regenerate the skin by supporting collagen production. Vitamin C can reduce the harmful effects of the sun.

Are Antioxidant Supplements Necessary?

Many people may choose to use supplements, thinking that they are not getting enough antioxidants through the diet. However, experts state that a balanced nutrition program usually meets the need. Antioxidant supplementation may be beneficial in some cases, but it should not be used without a doctor’s supervision. Especially for those who exercise intensely or have chronic diseases, supplements may provide more benefits. However, it is very important to determine the right variety and dose.

Things to Consider When Using Antioxidant Supplements

• Avoid Overdose: Excessive consumption of antioxidants can inhibit the beneficial effects of free radicals. For example, excessive intake of vitamin C can lead to stomach problems.
• Doctor’s Advice: If you have a chronic disease, be sure to consult your doctor before using supplements. Determining the correct dosage prevents possible side effects.
• Quality Brands: Attention should be paid to the ingredient quality of the supplements available in the market. Preference should be given to supplements obtained from natural sources.

Are There Any Harms of Excessive Consumption of Antioxidants?

Just as too much of everything can be harmful, excessive consumption of antioxidants can lead to negative consequences. High doses of antioxidants can interfere with the normal functions of free radicals in the body, and this is called the “antioxidant paradox.” For example, excessive intake of vitamin E can increase the risk of bleeding and adversely affect blood clotting. Likewise, an excess of vitamin A can have a toxic effect. We can answer the question “What is an antioxidant” in its most summary form as follows: it is a shield that protects the body from harmful effects. Antioxidants, when consumed in the right amount, can improve quality of life. However, it is the most ideal option to get it naturally from food. In order to lead a healthy life, it is very important to adopt a diet based on fruits, vegetables and whole grains. If necessary, you can create a balanced diet plan with expert help.