What Are Antioxidants? List, Rich Foods & Health Effects

Blogs06 Jun 2025

In simple words, Antioxidants are molecules that help the body combat harmful free radicals, which are linked to long term chronic diseases. These beneficial compounds are found in various foods containing antioxidants like berries, nuts, and dark chocolate, as well as many plant-based meals. Examples of antioxidants include vitamins C and E, natural pigments found in food etc. Let’s understand about antioxidants on a deeper level.

What Are Antioxidants and How Do They Work?

Antioxidants are natural or man-made substances that may prevent or delay cell damage by free radicals. Free radicals are the unstable molecules that essentially come from two sources: normal processes of metabolism or external factors like air pollution, and UV radiation. Because these molecules are missing an electron, they are constantly trying to normalise themselves by taking electrons from healthy cells, thereby creating oxidative stress and cell damage. Oxidative stress can later lead to chronic inflammation, premature ageing, and degenerative diseases.

To counteract these free radicals, the body utilises a defence mechanism that includes both endogenous (produced internally) and exogenous (obtained from food and supplements) antioxidants. One example is l-glutathione, an internal antioxidant that plays a vital role in cellular protection. The benefits and side effects of l-glutathione are influenced by its levels in the body, with optimal amounts improving detoxification and minimising oxidative stress, while low levels may result in increased cellular vulnerability.

Types of Antioxidants

1. Endogenous Antioxidants: These include glutathione and superoxide dismutase (SOD). These are naturally synthesised within the body and serve as the primary defence line against free radicals.

2. Exogenous Antioxidants: These are obtained through foods containing antioxidants and dietary supplements. They include well-known nutrients like Vitamin C, Vitamin E, beta-carotene, and polyphenols. Interestingly, Vitamin E is an antioxidant that combats free radicals.

How Do Antioxidants Neutralise Free Radicals?

Think of antioxidants as vigilant guardians in the body's cells. Free radicals are akin to unstable troublemakers, eager to steal electrons from healthy molecules. Antioxidants neutralise these rogue molecules by donating one of their electrons, thus stabilising them. This protective factor breaks the chain reaction of cellular damage, helping to maintain cellular integrity. The term "antioxidant" denotes a chemical property rather than a specific nutritional attribute.

How Antioxidants Benefit Your Health

Boosting Immunity

A robust immune system is essential for maintaining good health, especially as we age. Antioxidant-rich foods help boost immunity by preventing oxidative damage to immune cells. These foods, particularly berries, citrus fruits, and leafy greens, provide essential nutrients and bioactive compounds that strengthen immune defences, enabling the body to fend off infections and ailments effectively.

Protecting Against Chronic Diseases

Oxidative stress has been linked to the development of numerous chronic conditions, including heart disease, diabetes, and Alzheimer's disease. Antioxidants play a protective role by reducing inflammation, improving cholesterol levels, and enhancing blood vessel function. By incorporating a diet rich in foods containing antioxidants, one can significantly lower the risk of developing such conditions.

Maintaining Cognitive Function

With increasing age, the brain becomes more susceptible to oxidative damage, which can lead to cognitive decline and neurodegenerative disorders. Antioxidant fruits like blueberries, strawberries, and dark-coloured berries are known to possess neuroprotective properties. These fruits are rich in flavonoids, which help protect brain cells and improve memory and cognitive function.

Supporting Healthy Ageing

Antioxidants are instrumental in supporting healthy ageing. They contribute to better skin health, vision, joint mobility, and overall vitality. For instance, Vitamin C aids collagen synthesis, while beta-carotene improves eye health. By maintaining an antioxidant-rich diet, one can enjoy healthier skin, enhanced vision, and increased energy levels, thus fostering well-being throughout life.

Does Cooking Impact How Antioxidants Are Absorbed in Your Body?

Different ways of preparing food can affect how well our bodies absorb antioxidants in the food we eat. The process of cooking tomatoes can actually increase the body's ability to absorb lycopene, an antioxidant found in them. This change brought about by heat enhances the effectiveness of lycopene in combating radicals. On the contrary, if vegetables like cauliflower, peas, and zucchini are boiled or cooked for long, it can result in a decrease in their antioxidant properties.

Always aim for a balanced intake of raw and cooked antioxidant-rich foods to maximise health benefits. By diversifying your consumption, you ensure that your body receives a broad spectrum of nutrients and bioactive compounds.

Sources of Antioxidants

Antioxidants are abundant in a wide range of natural foods. Here’s a list of antioxidants and their common food sources:

● Fruits and Vegetables: Berries, citrus fruits, leafy greens, tomatoes, watermelon, etc.

● Nuts and Seeds: Almonds, walnuts, sunflower seeds, and flaxseeds.

● Whole Grains: Quinoa, oats, and brown rice.

● Spices and Herbs: Turmeric, cinnamon, ginger, and oregano.

Including a variety of these foods in your diet will help you maintain a robust defence against oxidative stress and chronic diseases.

Conclusion

Antioxidants play a crucial role in preserving health; they function by counteracting free radicals and protecting cells from harm. From enhancing function and reducing the chances of chronic conditions, these substances provide a range of advantages. Including an antioxidant-rich diet like fruits and vegetables, along with whole grains, will not only improve your overall wellness but also help combat age-related conditions effectively.

Also, at Right Shift, we’re here to support your health journey every step of the way. With our free meal plan creator, you can design personalised meal plans tailored to your unique needs. Our free health score assessment provides valuable insights into your well-being, while the Shift Store offers resources to help you make informed food choices that align with your health goals.