Antioxidants and why we love them

You may have heard about certain foods or supplements that are rich in antioxidants, but do you know what antioxidants are and why they’re so important for our health and wellbeing?

Antioxidant molecules are protective powerhouses in our bodies. They can help to prevent cell and tissue damage, reduce the risk of chronic diseases, slow down the aging process, support our immune system, and keep our skin safe from the harmful effects of UV radiation and pollution.

One of the most important functions antioxidants perform is neutralising free radicals – unstable, highly reactive atoms that can damage cells, proteins and DNA. When we have too many free radicals in our bodies and not enough antioxidants to neutralise and eliminate them, this imbalance can create oxidative stress. Oxidative stress can lead to many negative health conditions including chronic inflammation, accelerated aging, cancer, neurodegenerative and cardiovascular diseases, and metabolic disorders like diabetes.

Fortunately, there is a lot we can do to boost our antioxidant defences, minimise the over-production of free radicals in our bodies, and maintain a healthy balance between the two. 

We produce some antioxidants naturally, but we also need to get them from other sources to maintain an adequate level. The best way to do this is by eating a varied, nutritious, balanced diet – we’ve included some of our favourite antioxidant-packed foods and beverages in the list below.

Fruits

• Blueberries, strawberries, raspberries, and blackberries.
• Apples, grapes and cherries.
• Oranges, lemons, limes, and grapefruits.
• Pomegranates.

Vegetables

• Leafy greens such as spinach, kale, and Swiss chard.
• Cruciferous vegetables such as broccoli, Brussels sprouts, red cabbage and cauliflower.
• Carrots and sweet potatoes.
• Tomatoes, bell peppers and chillies. 

Nuts and Seeds

• Almonds, pecans, Brazil nuts and walnuts.
• Chia, flax, pumpkin, sunflower and sesame seeds.

Legumes

• Kidney beans, black beans, and soybeans.
• Chickpeas and lentils.

Whole Grains

• Oats, quinoa, barley, buckwheat and brown rice.

Beverages

• Green and black teas.
• Coffee.
• Cacao (or if you prefer a solid version, have a square or two of good-quality dark chocolate made with at least 60% cocoa content).

Spices and Herbs

• Turmeric, cinnamon, ginger, paprika, cloves and star anise.
• Mint, parsley, basil, rosemary, thyme, sage and dill.

A balanced diet of nutritious foods is always our first choice for antioxidants, but we know that there are times when, for different reasons, it can be difficult to eat optimally. That’s when adding vitamin and mineral supplements into your diet could boost your antioxidant intake and give you extra support when you need it. Some of the most powerful antioxidant supplements include vitamins C and E, selenium, curcumin (the active ingredient in turmeric), and Coenzyme Q10. 

Click here to see our range of supplements that are rich in antioxidants.

As well as getting enough antioxidants through our food and, if necessary, supplementation, other lifestyle choices can help us to reduce our exposure to harmful free radicals. Smoking, excessive alcohol consumption and contact with environmental pollutants are all significant sources of free radicals, so limiting or avoiding these altogether can make a big difference. 

Sunlight can be good for us as it helps with the synthesis of vitamin D in our bodies, elevates our mood and regulates our sleep-wake cycles, but over-exposure to the UV radiation it produces is another source of free radicals, so wearing sunscreen and appropriate clothing are sensible protective choices.

And finally, too much stress can lead to an increase in free radicals, so try to minimise and manage your stress levels with techniques and practices like deep breathing, mindfulness, meditation, getting out into nature, and regular, moderate exercise.

EssentiaGlow offers a wide range of supplements that are rich in antioxidants. Some of the best are: Aloe Vera, Beach Rose Hip, Coenzyme Q10, Ginkgo Biloba and Ginseng, Nordic Blueberry Vision +, Retina Saffron Vision +, Rhodiola Rosea Root and Turmeric Curcumin.