Known for their beneficial effects on health, antioxidants are essential allies for staying in shape all year round. They are now an integral part of official dietary recommendations. What is an antioxidant? Which foods are rich in antioxidants? What are their exact health benefits?
Antioxidants in the body.
The role of antioxidants against free radicals.
The primary role of antioxidants is to fight free radicals. They prevent excessive oxidative stress within the body and slow down cellular aging.
What are free radicals?
Oxygen, essential for our survival, gives rise to reactive oxygen species, including free radicals. The cells of the human body contain elements called mitochondria; these provide the energy necessary for the proper functioning of cells. The more energy a cell needs, the more mitochondria it contains.
Did you know?
A muscle cell contains thousands of mitochondria.
Upon coming into contact with the oxygen you breathe, several reactions will be triggered inside the mitochondria. These reactions have a single goal: the combustion of sugars (glucose) and fats (fatty acids) to release energy in your body. However, these reactions are imperfect and lead to the formation of free radicals. As long as free radicals are in small quantities in your body, they are harmless and even help the body effectively fight against microbes and viruses. However, it is still essential to fight them by consuming antioxidants to prevent their accumulation. In excess, they destroy cells, cause DNA damage that can lead to many pathologies, such as cancer. OKR meals contain vitamin C and vitamin E, which allow you to stock up on antioxidants.
What is oxidative stress?
Oxidative stress is the attack on cells by free radicals. Your body naturally produces free radicals. However, tobacco, age, pollution, and poor lifestyle habits significantly increase the formation of free radicals and therefore oxidative stress. The oxidation of your cells can accelerate their aging. Oxidative stress can also be the cause of degenerative diseases such as Alzheimer's or Parkinson's disease, as well as inflammatory diseases of the digestive system. Consuming antioxidants helps neutralize the action of free radicals, combating those already present in the body, and therefore helping prevent these types of diseases.
The benefits of antioxidants.
Antioxidants against cholesterol and cardiovascular diseases.
Carotenoids, which are found in foods such as oranges, peppers, and peaches, help lower blood levels of LDL cholesterol, considered bad cholesterol. Antioxidants prevent fat oxidation, which helps reduce the risk of cardiovascular disease.
Antioxidants against cancer.
According to the SU.VI.MAX study, launched in 1994 to better understand the food consumption of the French and their state of health, regular consumption of fruits and vegetables reduces the risk of cancer by 30%.
Antioxidants for your eye health.
Carotenoids, and more specifically lutein and zeaxanthin, found in fruits and vegetables, help reduce the risk of eye problems such as cataracts and age-related macular degeneration.
Antioxidants against cellular aging.
Free radicals are harmful and accelerate skin aging. In excess, they attack cell membranes and, as a result, prematurely damage the skin. Antioxidants, particularly found in green vegetables (broccoli, cabbage, spinach) and dark-colored fruits (plums, raspberries), help limit this aging process.
Foods rich in antioxidants.
The foods richest in antioxidants are fruits and vegetables. They contain, among other things, vitamin C, vitamin E, beta-carotene, but also carotenoids and polyphenols.
Your daily antioxidant needs.
There is no recommended gram size for each antioxidant. However, it is recommended to consume 5 servings of fruits and vegetables per day. Your body has an "antioxidant system" that helps counteract free radicals. A varied and balanced diet, combined with a healthy lifestyle, provides you with all the antioxidants you need.
How to avoid antioxidant deficiency?
Antioxidant deficiencies are rare unless you never eat raw fruits and vegetables. However, if you need antioxidant supplementation, it's not something to be taken lightly. In fact, studies have shown that overconsumption of antioxidants through dietary supplements can have the opposite effect and trigger cancer in predisposed individuals or those who smoke. Ask your doctor for advice.
In summary.
Antioxidants are molecules that help fight free radicals responsible for oxidative stress. Oxidative stress is an attack on cells, leading to premature cellular aging. Fruits and vegetables are rich in antioxidants and have many health benefits. A varied, balanced diet and a healthy lifestyle provide all the antioxidants your body needs.
