Antioxidants are substances, either natural or manufactured, that may prevent or limit cell damage caused by unstable particles called free radicals. Antioxidants work by neutralizing free radicals -- giving them electrons. Antioxidants may also be able to undo some cell damage.[1,2,4]
Types of antioxidants
Vitamin A, vitamin C, vitamin E, selenium, lycopene, and beta-carotene are examples of antioxidants.
Free radicals
Free radicals are groups of atoms that are produced when oxygen interacts with certain molecules, thereby setting off a chain reaction. Their primary danger comes from the damage caused when they react with DNA, and other cell components. Cells can die off, or stop functioning correctly, when this occurs. Antioxidants are the body's defense system against free radical damage.
Free radicals can be formed by:
- Sun exposure
- Cigarette smoke
- Alcohol consumption
- Air pollution
- Exercise
- Inflammation
- Drug abuse
Cells damaged by free radicals may be at risk for developing cancer, heart disease, and diabetes.[1]
Sources
The body makes some antioxidants and gets others from food to combat free radicals.[4] It's important to eat a well-balanced diet to help you get the antioxidants you need.
Good sources of antioxidants
Category | Examples |
---|---|
Fruit | Strawberries, oranges, cantaloupe, watermelon |
Vegetables | Broccoli, tomatoes, kale, carrots |
Dairy | Milk, butter, eggs |
Meat | Fish, chicken, beef, turkey |
Legumes and oils | Nuts, seeds, oils, sunflower seeds, almonds, peanuts, corn oil |
Carbohydrates | Bread and pasta |
Cereals | Whole wheat, rice, corn |
Supplements can also be a good source of antioxidants.
Do antioxidants work
Although eating fruits and vegetables can help lower the risk of developing certain diseases, researchers can't tell for sure if the presence of antioxidants is the reason. It could also be that people who eat more fruits and vegetables also have a healthier lifestyle, eat healthier overall, exercise, and don't smoke.[2]Many well-organized studies, involving numerous subjects, have looked at the effect of antioxidant supplements on diseases, such as cardiovascular disease, cancer, and cataract prevention.They found that overall, antioxidants are not beneficial.[2]
But, the Age-Related Eye Disease Study (AREDS), led by the National Eye Institute and co-sponsored by the National Institutes of Health, found that antioxidant supplementation could be beneficial. Researchers discovered that a combination of antioxidants (vitamin C, vitamin E, and beta-carotene) and zinc significantly reduced the risk of developing advanced-stage, age-related macular degeneration (ARMD) for people who had intermediate stage (ARMD) and advanced stage in only one eye.
However, the use of antioxidants without zinc was less effective and the antioxidants didn't effect cataract development.[2, 4]
More research is being done to discover antioxidants' effects on Alzheimer's disease, breast, and prostate cancers.[2]
Each antioxidant is different, so getting one or two types is not enough. They work together to provide better all-round health. That's why healthy eating, including a variety of fruits and vegetables, whole grains, and healthy fats from nuts, seeds, and oils, still beats supplements -- even in high doses -- in helping to prevent disease.[2]
Drug interactions
Antioxidants may interact with some medications, potentially altering their effects. Do not take vitamin E if you are on blood thinners as they may cause bleeding. Ask your doctor before taking antioxidants if you are undergoing cancer treatment.[2]
Safety issues and other considerations
References
FamilyDoctor.org; "Antioxidants: What You Need to Know;" 2010
National Center for Complementary and Alternative Medicine; "Antioxidants and Health: An Introduction;" Get the Facts; National Institutes of Health;" Updated 2012
National Cancer Institute; "Antioxidants and Cancer Prevention Fact Sheet"
Harvard School of Public Health; "Antioxidants: Beyond the Hype"
Rice; "Antioxidants and Free Radicals; Updated 1996
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Lion’s Mane: The Nerve Growth Nootropic Mushroom
Lion's Mane is an incredible mushroom that touts some extremely unique nootropic benefits including increasing Nerve Growth Factor. -
Feb 01, 2017 Blog Post
sho Nutrition Balance: Enhanced and Easy Digestion
sho Nutrition Balance is an easy-to-use digestive enzyme supplement that helps restore your gut health for digestion and immune system health. -
Dec 20, 2016 Blog Post
MSM Supplements: Joint Support for Athletes AND Aging!
MSM Supplements (methylsulfonylmethane) are sulfur compounds with incredible research as an effective remedy for achy joints, aging, and arthritis! -
Dec 09, 2016 Blog Post
Study: Pomegranate Juice Improves Recovery and Reduces Soreness
A new study shows that natural pomegranate juice greatly enhances performance and recovery, while also reducing markers of muscle damage (soreness). -
Sep 14, 2016 Blog Post
The 2016 FDA NDI Draft Guidance Document: How To Destroy The ENTIRE Dietary Supplement Industry in 102 Pages
The FDA's 2016 NDI Draft Guidance looks like the beginning of a multi-pronged attack on the dietary supplement industry. Read and fight this ASAP! -
Sep 06, 2016 Blog Post
Northbound Nutrition BLEND – Cognitive Energy & Endurance
Blend from Northbound Nutrition is a clinically dosed cognition enhancing supplement perfect for work or working out. Maybe even a gaming supplement! -
Aug 29, 2016 Blog Post
AML Pre Workout: A True Muscular Development Style Pre
Advanced Molecular Labs Pre Workout is a true beast of a pre workout that uses clinical doses of staple ergogenics powered by 400mg of pure caffeine. -
Jan 13, 2016 Blog Post
Magnum Mimic: Strong GDA for your Biggest Carb Meal
Magnum Mimic is a strong glucose disposal agent (GDA) made by Magnum Nutraceuticals to help shuttle carbs to your muscles and not around your waist. -
Feb 12, 2015 Blog Post
SAN MegaTron – Stim-Free Supplement as Good as its Name
SAN MegaTron is a stimulant-free pre workout supplement that has exciting doses of both nitric oxide boosters AND focus enhancers. And what a name! -
Jan 17, 2015 Blog Post
Amino HP – ANS Performance’s Fully-Loaded BCAA Powder
Amino HP is ANS Performance's answer to all of the BCAA supplements and intra workouts out there. It's fully loaded and knowing ANS, will taste great -
Jan 08, 2015 Blog Post
Epicatechin – The Epic Force Behind Dark Chocolate
There's a reason why dark chocolate is always touted for it's health benefits: a flavonol named (-)-EPICATECHIN. But can high doses help build muscle? -
Jan 01, 2015 Blog Post
The Top 10 Supplement Industry News Stories of 2014
PricePlow goes over the Top 10 Supplement Industry News Stories of 2014 -
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Protein Window Myth BUSTED: Nutrition News Jan 14, 2014
Tons of news in the nutrition world lately, including some major research published by Alan Aragon about the "protein window"!
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