What Are Antioxidants?

Today, I’m answering your top nutrition questions on antioxidants, and how they work.

Question: What are antioxidants, and how do they work in the body? —Sarah 

Answer:

You’ve probably heard the term “antioxidants” thrown around a lot lately. You can find the word in everything from face cream and cocktails to bars and smoothies these days. While antioxidants are certainly over-hyped by the media and many food manufacturers, they are the real deal. A body of research has linked intake of antioxidants in plant foods with reduced risk of numerous chronic diseases, such as cancer, heart disease, type 2 diabetes, and Alzheimer’s disease. So, what exactly are these health protectors, and how can you make the most of them?

First, let’s take a little biochemistry lesson. Atoms in your body are constantly giving up and taking on electrons during chemical reactions; if an atom gives up an electron and can’t find one to take its place, it becomes a   free radical,   hungrily scavenging electrons to fill that vacant spot. Free radicals can steal electrons from important cellular components, like DNA or cell membranes, causing damage that can lead to accelerated aging and diseases, like cancer and cardiovascular disease. Antioxidants in the body can donate spare electrons to neutralize free radicals and protect cells from damage.

Antioxidant compounds are found naturally in plants foods, such as whole grains, legumes, fruits, vegetables, nuts, seeds, tea, coffee, herbs, and spices. Some essential micronutrients, including vitamins C and E, and selenium are antioxidants. And phytochemicals, compounds found in plants, have antioxidant activity. There are thousands of phytochemicals found in plants, with new ones being discovered all the time. The benefits from eating plants may be largely due to these phytochemicals, in synergy with other nutrients found naturally in whole plants. However, these benefits have not been found when you consume phytochemicals in their isolated form, such as in a supplement.

The moral of the story? Boost your diet with whole plants in every color of the rainbow. You will receive a bounty of phytochemicals, as well as vitamin C (found in many fruits and vegetables) and vitamin E (found in nuts and seeds), and selenium (found in grains and nuts). Literally let your body bathe in antioxidant compounds to reduce your risk of disease.

Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:

How to Prepare Dried Beans to Avoid Antinutrients
Does Roasting Veggies Ruin Nutrients?
Is “clean eating” a healthy lifestyle?

About Ask Sharon:

As part of my program “Ask Sharon”, I am answering the top question of the month submitted through my   blog,   Facebook,    Twitter  or    Instagram   to answer here. You can even win a prize! Don’t forget to submit your burning nutrition question this month via my blog, or other social media. Here is my favorite question this month.

Image:   Super Berry Acai Bowl, Sharon Palmer, RDN