Antioxidants – what’s the hype?

Everyone’s talking about antioxidants! They are one of the main reasons we should eat lots of vegetables and fruit, and the basis for the particular health benefits of blueberries and other dark-coloured berries. But what exactly are antioxidants, and why do we need them?

What are antioxidants?

An antioxidant is any substance that stops the damaging action of an ‘oxidant’ (sometimes known as a ‘free radical’). In chemical terms, oxidants are molecules that have an unpaired electron in their outer shell. To fill the shell, they steal electrons from other molecules, damaging them and turning them into oxidants too, which can then go on to harm other molecules. Antioxidants provide an electron for the rogue molecule, ‘neutralising’ it and preventing this from happening.

When there is lots of free radical activity in our cells, and not enough antioxidants to quench the free radicals, our cells and their DNA can be damaged. If this affects enough cells, problems can start to occur – even degenerative diseases such as heart disease. Free radical damage is also thought to be one of the reasons for ageing, including ageing of our skin. Many good reasons to up your antioxidant intake!

Types of antioxidants

Some of the antioxidants that we need are made in our own body. These include two vitally important substances called glutathione and superoxide dismutase. Other antioxidants come from the food we eat. Vitamins C and E act as antioxidants, although they have many other vital roles in our body too. The minerals zinc, selenium and manganese are sometimes considered antioxidants, but they don’t act directly in this way – they are used by the body to make antioxidant molecules such as glutathione. Coenzyme Q10 and alpha lipoic acid are two other vitamin-like substances that have powerful antioxidant effects – our body can make them but we can also get small amounts of in our food.

In addition, lots of other plant substances (‘phytonutrients’) can act as antioxidants when we consume them. They include carotenoids such as beta carotene, and a wide group of substances called flavonoids that includeanthocyanidins, flavonols and catechins.

What foods do I get them in?

To be in optimal health, we need a wide range of these antioxidants. These should come from a varied diet based on whole foods and lots of vegetables and fruits.

Here are some of the main sources of different antioxidants:

*Vitamin C is found in most vegetables and fruit – but the best source is not necessarily oranges! Peppers, kale, broccoli, Brussels sprouts, watercress and red cabbage can contain more.

*Vitamin E is found in avocadoes, nuts and seeds, nut butters such as almond butter, wheat germ, and rice bran.

*Carotenoids are found mainly in orange, yellow and red vegetables and fruits, such as carrots, pumpkin, sweet potato, apricots and yellow peppers. They are also found in green vegetables such as kale and spinach.
Catechins are found in green tea and are the main reason for its celebrated health benefits. Catechins are also contained in berries and other fruits, as well as dark chocolate (choose chocolate containing least 70% cocoa to get a decent amount of catechins).

*Anthocyanidins are found in the highest levels in blue, black, red and purple fruits and vegetables – they are the pigments that give these foods such wonderful colours. Think blackberries, blueberries, raspberries, pomegranates, red grapes, red cabbage and purple carrots.

*Selenium and zinc are contained in nuts and seeds, seafood, organ meats such as kidney and liver, and other good quality meats.

*Source of alpha lipoic acid include red meat, spinach, broccoli, carrots, sweet potatoes and beetroot.

*Coenzyme Q10 is found in small amounts in meats and seafood.