Antioxidants: what are they again?

Antioxidants, molecules that do us good

Antioxidants are molecules that help protect our body’s cells by neutralizing free radicals that damage them. Antioxidants can come from our diet, or be produced directly by the body.

There is no official recommendation regarding their consumption. However, it is recommended to consume 5 fruits and vegetables per day, which represents, in our diet, the main source of antioxidants.

Oxidation

To understand the benefits of antioxidants, it is necessary to understand the principle of oxidation, against which they act. Free radicals, at the origin of oxidation, are forms of waste, released during the normal functioning of the body, during cellular respiration. In the long term, these free radicals damage our cells by “oxidizing” them, that is, by removing one or more electrons from their atoms. Rust, for example, is the result of the oxidation of iron. In excess, these free radicals, which cause the oxidation of our cells, can lead to premature aging of the latter, or even promote certain diseases associated with aging. The production of free radicals can also be increased by pollution, tobacco, or prolonged exposure to UV rays from the sun. Thus, antioxidants have the role of preventing cell damage by neutralizing these free radicals.

The benefits of antioxidants

Antioxidants act against cell oxidation, preventing the development of free radicals when they are in excess in the body. They act as “bullet-proof” and prevent the harmful actions of the latter. In this way, antioxidants act against cellular aging, or pollution. They reduce the risk of many cardiovascular diseases, and help prevent several types of cancer.

Where to find antioxidants?

Vitamins A, C, and E are antioxidant molecules, as well as certain minerals such as zinc, complex molecules (carotenoids, bioflavonoids) or even enzymes which play a role of natural antioxidant protection in the body.

Antioxidants occur naturally in many foods, with the largest source being fruits and vegetables. The smallest fruits, such as red berries, generally have the most antioxidants. In vegetables, we find it in large quantities in artichokes, beets, broccoli and even potatoes with colored flesh. Out of season, it is entirely possible to opt for frozen fruits or vegetables. Indeed, contrary to popular belief, according to a study by the University of Chester, these are sometimes even more nutritious, in terms of vitamins and antioxidants, than their fresh equivalents kept for 3 days in the refrigerator. * Antioxidants are also found in other types of foods, including cocoa, ginger, spices, tea, shellfish, or even red wine. Oilseeds are also a major source of antioxidants, particularly nuts like pecans.

In stores, many cosmetic products contain antioxidant molecules to fight against skin aging, as well as certain food supplements.

*Source: G. Bonwick and CS Birch. Antioxidants in Fresh and Frozen Fruit and Vegetables: Impact Study of Varying Storage Conditions. University of Chester.