Journal of Nutrition Science Research
Open Access

Antioxidants are compounds that protect the body from oxidative stress caused by free radicals—unstable molecules that can damage cells and contribute to aging and chronic diseases. Found abundantly in fruits, vegetables, and whole foods, antioxidants play a crucial role in maintaining health and preventing disease. This article explores the science behind antioxidants, their dietary sources, and their impact on health outcomes [1-6].

Understanding Oxidative Stress and Free Radicals

Oxidative stress occurs when there is an imbalance between free radicals and the body’s ability to neutralize them. Free radicals are generated naturally through metabolic processes and external factors such as pollution, smoking, and radiation.

Excessive free radicals damage lipids, proteins, and DNA, leading to cellular dysfunction. This damage is linked to aging and the development of diseases such as cancer, cardiovascular disease, and neurodegenerative disorders.

Antioxidants neutralize free radicals by donating electrons, thus preventing or minimizing cellular damage.

Major Dietary Antioxidants

Key antioxidants include vitamins C and E, carotenoids (such as beta-carotene and lycopene), flavonoids, and selenium. Each has unique properties and mechanisms of action.

• Vitamin C is a water-soluble antioxidant that regenerates other antioxidants and supports immune function.
• Vitamin E is fat-soluble and protects cell membranes from oxidative damage.
• Carotenoids are pigments in colourful fruits and vegetables with antioxidant and immune-enhancing effects.
• Flavonoids, found in tea, cocoa, and berries, have anti-inflammatory and vascular benefits.
• Selenium is a trace mineral essential for antioxidant enzymes.

A diverse diet rich in plant-based foods ensures an ample supply of these compounds.

Health Benefits of Antioxidants

Numerous studies associate high antioxidant intake with reduced risk of chronic diseases. For example, antioxidants improve endothelial function, reduce inflammation, and protect against DNA damage, lowering cardiovascular disease risk.

In cancer prevention, antioxidants help repair oxidative DNA damage and modulate immune responses. Neuroprotective effects of antioxidants may slow cognitive decline and neurodegeneration [7-10].

However, antioxidant supplements have yielded mixed results in clinical trials, highlighting the importance of obtaining antioxidants through whole foods rather than isolated compounds.

Dietary Sources and Recommendations

Fruits such as berries, citrus, and grapes; vegetables like spinach, kale, and carrots; nuts, seeds, and whole grains are rich in antioxidants. Incorporating a variety of colourful plant foods maximizes antioxidant intake.

Recommendations emphasize consuming a balanced diet with diverse fruits and vegetables rather than relying solely on supplements. Cooking methods can affect antioxidant content; for example, steaming preserves nutrients better than boiling.

Conclusion

Antioxidants play a vital role in protecting the body against oxidative damage and supporting long-term health. Consuming a varied, plant-rich diet provides an effective and natural way to harness their benefits. While supplements may have a place in specific situations, whole foods remain the cornerstone of antioxidant nutrition. Ongoing research continues to unravel their complex roles in disease prevention and healthy aging.