What is an antioxidant? What are the foods containing antioxidants?

by Abbas Jahangir · June 15, 2024

Antioxidants are substances that contribute to preventing or slowing down cellular damage that may occur due to unstable molecules called free radicals and can be taken into the body through foods or supplements. Some plant-based foods are thought to have high antioxidant content. These substances can also be considered as phytonutrients. In addition to antioxidants that can be taken externally, the human body also has the ability to synthesize some antioxidants. These substances, called endogenous oxidants, take part in neutralizing cellular waste products and free oxygen radicals formed as a result of energy production metabolism. If the body cannot effectively eliminate free radicals, a condition called oxidative stress can occur.

What is an antioxidant?

Antioxidants can be briefly defined as molecules that fight against free radicals occurring in the body. It should not be forgotten that the increase in the number of free radicals is associated with life-threatening diseases such as diabetes, heart diseases and cancer. However, antioxidants produced by the body itself are molecules that are very effective in defending free oxygen radicals formed as a result of normal metabolism. Antioxidants are also found in many foods, especially fruits and vegetables. Antioxidant vitamins such as some vitamins E and C found in these foods also stand out because they can function in this way. Preservatives containing antioxidants are also very important for the food industry and are used to extend the shelf life of packaged foods.

What Does Antioxidant Do?

Free radicals are substances that are constantly formed as a result of metabolic activity in the body. Without antioxidant molecules, free radicals can cause cellular damage in a very short time, resulting in a life-threatening process. However, it should not be forgotten that free radicals play a critical role in some body functions. For example, some cells of the immune system use free radicals to eliminate microbes that cause infection. If the number of free radicals in the body is higher than the antioxidant substance content, a condition called oxidative stress occurs. A prolonged process of oxidative stress results in damage to various important molecules, especially DNA. In some cases, this process may end with cell death. DNA damage is thought to be a very effective condition in the aging process. Caution should be exercised because DNA damage resulting from oxidative stress may also increase the susceptibility to some diseases such as cancer. Various lifestyle habits, stress and other environmental factors can increase the amount of free radicals and oxidative stress levels in the body:

Air pollution
tobacco use
alcohol consumption
Exposure to various toxins
high blood sugar
Consumption of fatty substances containing excessive amounts of polyunsaturated fatty acids
Radiation exposure due to reasons such as excessive sun exposure
Viral, fungal or bacterial infections
Excessive intake of minerals such as zinc, copper, magnesium and iron
Too little or too much oxygen in the body
Excessive and intense exercise
Excessive consumption of antioxidant supplements such as vitamins C and E
Problems with endogenous antioxidant production

The body constantly tries to maintain balance between free radicals and antioxidant molecules. If this balance is disrupted, a condition called oxidative stress occurs. It should not be forgotten that prolonged oxidative stress can cause consequences that can negatively affect health in many ways.

What are the benefits of antioxidants?

The main benefit of antioxidants is to support body functions against oxidative stress by fighting free radicals. There are currently thousands of substances estimated to function as antioxidants. Each of these substances can affect specific body functions and help these functions be carried out more effectively. Some micronutrients that are examples of antioxidant substances are as follows:

beta carotene
lycopene
lutein
Selenium
Manganese
Zeaxanthin
vitamin A
C vitamin
Vitamin E

Phytonitruents such as flavonoids, catechins, polyphenols and phytoestrogens are also considered antioxidant substances and are found in almost all plant-based products. Each antioxidant substance functions in a unique cellular process and cannot be used instead of another antioxidant substance in any other function. This points to the importance of a balanced and healthy nutrition program using a wide variety of foods.

What are the foods containing antioxidants?

We can list many types of antioxidant foods. Vegetables, fruits, nuts and whole wheat products are among the foods with high antioxidant content. Red meat, poultry and fish have lower antioxidant substance content than these foods. As can be expected, processed foods and products considered junk food have very low antioxidant content. Some of the foods high in antioxidants include:

Dark chocolate

Dark chocolate, which is among the indispensable products of chocolate lovers, is a very nutritious product. Dark chocolate, which contains more cocoa than normal chocolate, also contains various minerals and antioxidant substances.

Blackberry

Fruits such as mulberries and blackberries, which have very low calorie content, are highly nutritious foods and are also among the high antioxidant fruits. Various studies indicate that blackberries may have the highest antioxidant content among all vegetables and fruits.

Strawberry

Strawberries are one of the most popular fruits on earth. This fruit, which offers a variety of flavors, especially sweet ones, is also a rich source of vitamin C and antioxidants. Strawberry fruit, which contains high amounts of an antioxidant called anthocyanin, also gets its red color from this antioxidant substance. Strawberries with high anthocyanin levels have a brighter red appearance than others.

Artichoke

Artichoke, a very nutritious and delicious vegetable, has a very old history. Various studies indicate that artichoke was used against various liver diseases in ancient times. Artichoke has a very high antioxidant and fiber mineral content. Artichokes have an antioxidant called chlorogenic acid, and the amount of this substance they contain varies depending on the cooking method. It should be noted that while methods such as steaming or boiling increase the antioxidant level of artichokes, their antioxidant content may decrease if fried.

Red beet

Red beet and other beet type root vegetables are among the foods known for their fiber, potassium, iron, folate and antioxidant contents, in addition to their unique taste. Beetroot, which contains an antioxidant called betalain, also gets its red color from this substance.

Spinach

Spinach is among the highly nutritious vegetables and has a very low calorie value. Spinach, which contains high amounts of antioxidants such as lutein and zeaxanthin, contributes to the maintenance of normal eye health in the body with these substances. Antioxidants are substances that can both be taken from outside through food and synthesized within the body. Antioxidants, which help fight harmful substances called free oxygen radicals, can be accessed by consuming various dietary supplements in addition to a balanced and healthy diet. To get detailed information about antioxidant substances and their benefits, you can contact health institutions and get support from experts.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.