What Exactly is an Antioxidant?
Antioxidant has become a superpower term in the nutrition world. Read the packaging of any food product that claims “antioxidants”, “anti-inflammatory”, “phytonutrients ”, “improves gut microbiome”, etcetera etcetera, and you can guess it’s going to have some health benefits. But what does all that jargon mean?
Let’s break it down.
Anti means against. Oxidant is a compound that can create a chemical reaction that produces free radicals (oh great, another term!). Free radicals are compounds that can damage and destroy cells in the body.
SO, an antioxidant is a compound that works against the production of free radicals, which damage cells. In positive terms, an antioxidant promotes healthy cells!
Before we jump to simple conclusions of “antioxidant = good” and “free radicals = bad”, remember that most things with nutrition and health are much more nuanced.
Free radicals have some important functions in the body. For example, our immune system uses free radicals to fight off infections. Their destructive properties are actually helpful for clearing-out the harmful things that enter our bodies.
However, when the number of free radicals in the body becomes excessive, it can lead to a state of oxidative stress.
Oxidative stress is simply a chronic state of cellular degradation, which can result in damage to our DNA. This cellular damage is pro-inflammatory. Inflammation is helpful when it is acute (short term), such as when you get a cut and your body reacts to repair the tissue. However, when inflammation becomes chronic (long term), it leads to the damage of healthy cells. This is why oxidative stress has been linked to an increased risk of numerous illnesses, including cancer.
Ultimately, it is a balance of free radicals and antioxidants in the body that creates harmony by promoting cellular health, preventing oxidative stress, and strengthening our immune system. This proper balance actually comes from the foods we eat!
What foods have antioxidants? Plant-based foods!
Colorful fruits and vegetables are some of the richest sources of antioxidants in the diet. This is why it is so important to “eat the rainbow” and incorporate colorful fruits and vegetables into your diet each day. Berries, such as blueberries, blackberries, strawberries and raspberries, are notoriously full of antioxidants.
Dark leafy greens, such as spinach and kale, also boast antioxidants. Beets and red cabbage are both beautifully colored and great sources of antioxidants.
There are some plant-based foods beyond fruits and vegetables that are also rich sources of antioxidants. For example, dark chocolate’s impressive health benefits are largely due to its antioxidant content. Additionally, coffee provides a good source of antioxidants (Thank Goodness!).
Eating a variety of plant-based foods each day will provide the adequate amount of antioxidants needed to balance-out those free radicals. This is why antioxidant supplements are not necessary and may even be harmful. Instead, simply aim for the recommended amount of fruits and vegetables in your diet each day. On average, this is about 2 servings of fruits and 3 servings of vegetables.
In Summary
Antioxidants are compounds found in foods that balance out the free radicals produced in the body.
A healthy intake of antioxidants from natural plant-based sources helps to promote healthy cells and prevent chronic inflammation.
Plant based foods, including colorful fruits and vegetables, are wonderful sources of antioxidants, and should be incorporated into the diet on a daily basis.
Working with a dietitian is a great way to learn how to add more antioxidant-rich foods into your diet. If you would like to work with me, schedule a FREE discovery call here.