The trending supplement to get beautiful skin, delay aging, repair the body, or eradicate cellulite is glutathione. So, what is glutathione? It is actually an antioxidant. Antioxidants have become a buzzword in the health and wellness industry, but what exactly are they and why are they important? In this comprehensive guide, we’ll explore the different types of antioxidants and their benefits, as well as the best sources of antioxidants in our diets.

What are antioxidants?

It is a vast subject to go deep into antioxidants. To explain it simply, the 'free radicals' do damage to our bodies. These free radicals are formed during cell metabolism due to external factors like pollution, radiation, smoking, processed foods, and medications. Free radicals are unstable molecules. When these build up in cells, it causes oxidative stress and damages the DNA, lipids, and proteins, which in turn may cause chronic diseases like cancer, heart ailments, diabetes, a low immune system, etc.

So, to fight evil, a hero always appears. Yes, the duty of antioxidants is to prevent free radicals from forming and neutralize them, thereby stopping them from harming the cells. They are naturally produced in our bodies but can also be found in certain foods and supplements.

Types of Antioxidants

There are several types of antioxidants, each with their own unique benefits. Some of the most well-known types include:

Vitamin C

Vitamin C is a water-soluble antioxidant that is essential for our immune system and overall health. It helps protect cells from damage, stimulates collagen formation, and promotes wound healing. Usually, citrus fruits, berries, kiwi, and leafy greens are rich in vitamin C.

Flavonoids

Flavonoids are a group of antioxidants found in plants. They have anti-inflammatory and antioxidant properties and may help protect against chronic diseases.

Your body gets enriched with flavonoids if you eat dark chocolate, berries, and green tea.

Vitamin E

Eat a lot of vitamin E-rich foods like nuts, seeds, avocados, and vegetable oils to prevent free radical damage to your cells, as vitamin E, a fat-soluble antioxidant, can neutralize these damaging agents. It also improves immunological function and may aid in the prevention of chronic diseases. 

Beta-Carotene

Beta-carotene is a carotenoid, a pigment that occurs in plants and is responsible for their bright colors. Our cells are protected from damage by this antioxidant, which the body converts into vitamin A.

Carrots, sweet potatoes, spinach, and apricots are excellent sources of beta-carotene.

Selenium

Selenium, an essential element, acts as an antioxidant, protecting cells from damage and boosting thyroid function and reproduction.

You can find selenium in animal products like cheese, turkey, beef, seafood, and chicken. And also in many nuts, especially in Brazil nuts, legumes, whole grains, and cereals.

Coenzyme Q10

The body produces this strong antioxidant naturally, and it helps cells produce energy. It can also be found in small amounts in foods like organ meats like liver and fatty fish like tuna and salmon. 

Lycopene

If you love to eat tomatoes, you are naturally getting this antioxidant called lycopene, which belongs to the carotenoid family. It specifically reacts with free radicals such as hydrogen peroxide, nitrogen dioxide, and hydroxyl radicals and protects DNA, lipids, and proteins from oxidation. Other sources of lycopene are watermelon, guava, grapefruit, papaya, and apricot.

Astaxanthin

Those who spend more time looking at TV/ computer screens would be happy, as astaxanthin is effective for eye health and also for skin and other age-related conditions. It has comparatively more powerful antioxidant properties than vitamins C, E, and beta-carotene. It also has anti-inflammatory properties. It is rich in microalgae and marine organisms.

This powerful antioxidant can be obtained from our product supplement named Astaxanthin, which offers UV protection and supports skin, eye, joint, and heart health. It enhances cognitive and immune function with its anti-inflammatory properties.

Although there are many other antioxidants, we have only covered a few.

Benefits of Antioxidants

Antioxidants offer a wide range of benefits for our health and well-being. Some of the most notable benefits include:

• shielding our cells from the harm that free radicals can do
• Reducing inflammation in the body
• Supporting immune function
• Improving skin health and appearance
• Lowering the risk of chronic diseases such as heart disease and cancer.

How to Incorporate Antioxidants into Your Diet

You reap what you eat.

The best way to ensure you are getting enough antioxidants in your diet is to eat a variety of fruits, vegetables, and other plant-based foods. Some of the best sources of antioxidants include:

• Berries such as blueberries, strawberries, and raspberries
• Dark leafy greens like spinach and kale
• Nuts and seeds
• Colorful fruits and vegetables like carrots, sweet potatoes, tomatoes, and bell peppers
• Green tea
• Dark chocolate

Antioxidant Enzymes

Aside from the antioxidants included in our food, our bodies produce antioxidant enzymes that help prevent cellular damage. A few of the most important antioxidant enzymes are:

• Superoxide Dismutase (SOD)
• Converts superoxide radicals into less harmful molecules.
• Found in the body and in foods like barley grass and wheatgrass.
• Catalase
• It transforms hydrogen peroxide into water and oxygen.
• Found in the body and in foods like broccoli, cauliflower, and cabbage.
• Glutathione Peroxidase
• Protects cells from damage from hydrogen peroxide and free radicals.
• Found in the body and in foods like Brazil nuts, seafood, and whole grains.

Conclusion

Antioxidants serve an important function in preserving our cells from damage and boosting general health and wellness. By including a range of antioxidant-rich foods in our meals, we can ensure that we are obtaining enough nutrients to support our bodies' built-in defenses against free radicals. So, the next time you go grocery shopping, make sure to stock up on colorful fruits and veggies, nuts and seeds, and other antioxidant-rich foods to boost your health.

Note: Always remember that the molecular composition of each antioxidant varies. Overindulging in a single antioxidant may have negative effects.

References:

• https://familydoctor.org/antioxidants-what-you-need-to-know/
• https://www.hsph.harvard.edu/nutritionsource/antioxidants/
• https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/reducing-cancer-risk/antioxidants.html
• https://www.eatright.org/health/essential-nutrients/vitamins/antioxidants-protecting-healthy-cells
• https://ods.od.nih.gov/factsheets/CoenzymeQ10-HealthProfessional/
• Aruoma OI. Nutrition and health aspects of free radicals and antioxidants. Food Chem Toxicol. 1994;32:671–83.
• Lobo V, Patil A, Phatak A, and Chandra N. Free radicals, antioxidants, and functional foods: Impact on human health. Pharmacogn Rev. 2010;4(8):118-126. doi:10.4103/0973-7847.70902
• Imran M., Ghorat F., Ul-Haq I., et al., Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders. Antioxidants (Basel). 2020;9(8):706. Published 2020, August 4. doi:10.3390/antiox9080706
• Yamashita E. Eye fatigue (asthenopia) relief by astaxanthin. Anti-Aging Therap. 2009; 11: 361-379. [https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=c8e5fb6f9d9dbe5b65e97bd175a9a4c5c6301c0e]