The Antioxidants They are substances whose main function is inhibit the harmful oxidation of free radicalsWhen the diet is poor in antioxidant nutrients or the body produces an excess of free radicals, the risk of [disease/illness] increases. oxidative stressThis situation damages cells and contributes to numerous diseases. In these cases, it can be helpful to supplement the diet with well-planned supplements to help neutralize these agents. oxidants.
These compounds can be defined as substances whose action consists of reduce the number of harmful free radicals involved in the oxidationWhen antioxidant defenses decrease, free radicals attack lipids, proteins, and DNA, which can lead to cell damage with the potential to promote cancer, arteriosclerosis, cognitive decline, neurodegenerative diseases, and a accelerated aging. exist natural antioxidantsphysiological (endogenous) ones produced by our own body, and others of synthetic origin present in supplements and enriched foods.
In each group, the Antioxidants They can be enzymes that increase the rate of degradation of free radicals, molecules capable of donate electrons or hydrogen to stabilize them or compounds with the capacity metal chelating agent transition metals, preventing these ions from participating in the generation of more free radicals. In this way, They protect against infectionscellular damage, premature aging, cardiovascular disorders, and even some types of cancer.
It is a group of Vitaminsminerals, plant compounds (such as polyphenols and carotenoids) and enzymes that They protect the body against the formation and action of free radicalsThis protection can be enhanced with a diet rich in antioxidants such as vitamins A, E, C, selenium, zinc and other nutrients, in addition to phytochemicals present in fruits, vegetables, legumes, whole grains, nuts, spices and certain beverages.
If the eating is inadequate in these substances, or if the system has an excess of free radicals due to factors such as chronic stressIf you have been exposed to pollution, ultraviolet radiation, tobacco, alcohol, or a diet high in unhealthy fats, it is recommended that you consult a professional about taking a supplement. antioxidant supplement to help destroy oxidizing agents. This supplementation should always be personalized, since very high doses of some isolated antioxidants can be counterproductive.
How antioxidants work in the body
Normal cellular metabolism generates reactive oxygen species (ROS), known as free radicals. In a healthy person, these compounds are quickly neutralized thanks to endogenous antioxidants (produced by the body) and antioxidant enzymes such as superoxide dismutase, the catalase and glutathione peroxidaseHowever, when the production of free radicals increases or defenses decrease, it occurs oxidative stress, which alters cell membranes, structural proteins, enzymes, and genetic material.
In addition to internal processes, a unbalanced diet, excessive consumption of alcohol and tobaccoa diet rich in poor quality fats, Sedentary lifestyleEnvironmental pollution, psychological stress, and intense exposure to UV radiation They increase the formation of free radicals. That's why it's so important to consume foods rich in antioxidants and maintain an active lifestyle, avoiding tobacco and moderating alcohol consumption. reduce the impact of oxidative stress.
Antioxidants can act in different ways: as direct scavengers of free radicals, hydrogen or electron donors, decomposers of peroxides, inhibitors of highly reactive oxygen molecules, modulators of enzymes involved in oxidation, and even as chelating agents that bind to heavy metals (iron, copper, lead, cadmium) to promote their elimination.
Most important types of natural antioxidants
The Antioxidants They can be grouped into several large categories according to their chemical nature and solubility. Each one acts in different compartments of the organism (aqueous media, membranes, cell interior) and usually works synergistically with the others, therefore It is essential to maintain a varied diet to cover all functions.
Polyphenols
The polyphenols are plant compounds responsible for a large part of the Antioxidant activity of fruits, vegetables, whole grains, legumes and certain beveragesTheir structure, with one or more aromatic rings and hydroxyl groups, allows them to donate electrons or hydrogen atoms to neutralize free radicals and reduce oxidative stressMany polyphenols also present anti-inflammatory, antibacterial and antiplatelet propertiescontributing to the care of cardiovascular health.
Some polyphenols also exert an action toxic metal chelator such as lead, free iron, copper, or cadmium, promoting their elimination through the kidneys or digestive system. These actions are important because certain heavy metals are directly involved in the development of numerous diseases. chronic diseases such as arteriosclerosis, hypertension, diabetes, or cognitive impairment.
They are found in a wide range of foods: brightly colored fruits (blueberries, blackberries, grapes, pomegranate), vegetables, vegetables, whole grains and drinks like green teacoffee, red wine (always in moderation) and chocolate with a high cocoa content.
Carotenoids.
The carotenoids These are pigments synthesized by plants during photosynthesis. Their main antioxidant function is neutralize reactive oxygen specieshelping to protect cell membranes from oxidation. They are responsible for shades ranging from yellow to red, passing through orange and some violet hues.
They are present in fruits and vegetables such as oranges, carrots, sweet potatoes, pumpkin, peaches, tangerines, tomatoes, watermelon, papaya and also in vegetables green leaf such as spinach, kale, broccoli, or Brussels sprouts, where their color is masked by chlorophyll. Alpha and beta carotenes and beta-cryptoxanthin are precursors of vitamin A, essential for eye health, immune function and the maintenance of skin and mucous membranes.
To improve intestinal absorption, it is advisable to consume these foods along with small amounts of healthy fats (for example, extra virgin olive oil, nuts or avocado), since fats facilitate the release of carotenoids from the food matrix and increase their bioavailability.
Water-soluble and fat-soluble antioxidants
The water-soluble antioxidants They act primarily in the aqueous environments of the body (plasma, inside cells). They include the Vitamin C, part of the Group B vitamins and minerals like selenium, zinc y manganesewhich are part of protective enzymes. Their role is key in the defense against oxidative damage in blood and soft tissues.
The fat-soluble antioxidants They dissolve in fats and are located in the cell membranes and in the body's fat deposits. It is noteworthy that Vitamin E, carotenoids and compounds such as coenzyme Q10These antioxidants protect membrane lipids from free radical attack, helping to preserve the cell integrity and reducing the risk of LDL cholesterol oxidizing.
Key antioxidant vitamins and their benefits
Vitamin C:
El ascorbic acid Vitamin C is considered one of the most important antioxidants in the body's aqueous environment. The human body cannot synthesize itTherefore, it must be obtained exclusively through food. It protects proteins, lipids and carbohydrates against oxidative damage and contributes to maintaining the integrity of DNA and RNA.
In addition, vitamin C is essential for the collagen and elastin synthesisKey components of skin, blood vessels, tendons, ligaments, and bones. It also participates in the formation of norepinephrine y carnitineand in the transformation of cholesterol into bile salts. It increases the absorption of non-heme iron derived from plant-based foods and enhances the action of other antioxidants, such as glutathione.
Its richest natural sources are the fresh fruits and vegetablesEspecially oranges, kiwis, strawberries, papaya, melon, lemon, bell peppers, Brussels sprouts, broccoli, spinach, and other leafy green vegetables. Maintaining a high intake of these foods helps ensure adequate levels of vitamin C.
Vitamin E
La Vitamin E It mainly encompasses two families of antioxidant compounds: tocopherols y tocotrienolsTheir structure with hydroxyl groups attached to aromatic rings allows them donate electrons and neutralize free radicalsIn the body, the alpha-tocopherol It is the form with the greatest biological relevance and plays a key role in the protection of cell membranes.
This vitamin plays an essential role in the prevention of LDL cholesterol oxidationWhen it oxidizes, it promotes the formation of atherosclerotic plaques and increases the risk of myocardial infarction and strokes. It also helps to maintain skin elasticityIt promotes healing and acts as a complementary barrier against solar radiation.
It is found in foods such as vegetable oils (olive, sunflower, soy, corn, canola), nuts (almonds, hazelnuts, walnuts, peanuts), seeds (sunflower, pumpkin), and leafy green vegetables. A diet that includes small daily portions of these foods helps meet vitamin E requirements.
Vitamin A and beta-carotenes
La Vitamin A is essential for Zóbel's visionembryonic development, bone and teeth formation, proper immune system function, and the processes of cell renewal of skin and mucous membranes. Its excellent antioxidant properties help to protect against photoaging and maintain more elastic and luminous skin.
The betacarotenos, present in orange, yellow and dark green fruits and vegetables, act as precursors of vitamin A and constitute their main dietary source. They participate in protection against oxidative stress, and contribute to the maintenance of a adequate immune function and contribute to bone and eye health.
Other essential antioxidants and prominent examples
In addition to classic antioxidant vitamins, there are other compounds with a relevant role in protecting against oxidative damage.
- Selenium: essential trace element for the production of antioxidant enzymes such as glutathione peroxidase. It is found in whole grains, seafood, mushrooms, eggs, and nuts.
- Zinc: participates in the activity of numerous enzymes, in the immune function and in tissue repair. It is present in meats, legumes, nuts, and seeds.
- Coenzyme Q10: a nutrient present in all cells, key in the Energy production in the mitochondria and with a powerful fat-soluble antioxidant action.
- Lutein and zeaxanthincarotenoids that are concentrated in the macula of the eyeprotecting against macular degeneration and other age-related visual impairments.
Foods especially rich in antioxidants
The Antioxidants They are very varied and are found in many foods, and These are substances that help prevent or delay cell damage caused by so-called free radicals, molecules that achieve stability by modifying neighboring molecules, triggering chain reactions that ultimately damage multiple cells. Antioxidants They are responsible for stabilizing these free radicals and inhibiting their oxidation to protect organs and systems. that may be affected.
A nutrient has antioxidant properties when it is able to neutralize free radicals without losing their own stabilityAmong the most studied dietary antioxidants are:
- Beta carotenes
- Lutein
- Lycopene
- Selenium
- Vitamin A
- Vitamin C:
- Vitamin E
The vegetables and fruits are very rich sources of antioxidantsThere is ample evidence that consuming a diet rich in fruits and vegetables is associated with a reduction of the risk of chronic diseasesincluding cardiovascular diseases, certain types of cancer, and neurodegenerative disorders.
Always put yourself in the hands of a professional; in the Nutrition Consultation We will advise you on the nutrients that provide you with the most benefits and on the best way to combine them within your regular diet.
Health benefits of antioxidants
Antioxidants help maintain a strong immune system already reducing the risk of developing diseases such as cancer, myocardial infarction, ictus and processes neurodegenerativeIts ability to neutralize free radicals translates into direct protection against... oxidative damage, one of the mechanisms involved in aging and in numerous chronic pathologies.
Reducing the risk of chronic diseases
Al neutralize free radicals and reduce oxidative stress, antioxidants contribute to prevent cell damage and chronic low-grade inflammation, factors related to cardiovascular disease, type 2 diabetes, metabolic syndrome, and various types of cancer. It has also been observed that a diet rich in antioxidants can help protect the beta cells of the pancreas, involved in insulin production.
Immune system support
Antioxidants such as Vitamin E, the Vitamin C, selenium, copper, iron and the zinc They improve certain immune functions and play an important role in the protection against infections caused by viruses, bacteria, or parasites. The phytochemicals and polyphenols present in fruits, vegetables, tea, and spices also play a role. immunomodulatory effectsregulating the activity of immune system cells.
Skin health and aging
Oxidative damage is directly related to skin agingLoss of elasticity and the appearance of wrinkles. Antioxidants, especially vitamins C y E, carotenoids and compounds such as glutathione, contribute to preserve skin integrityThey promote collagen production and help counteract the effect of ultraviolet radiation and pollution on skin cells.
In addition to the aesthetic benefits, this protection has an impact on the general healthbecause the skin is an essential defensive barrier against environmental agents and microorganisms.
How to plan a diet rich in antioxidants
Plan a diet that incorporates antioxidants foods It's not complicated; it's about making conscious decisions and small changes to your daily habits. One simple recommendation is to consume at least five portions of fruits and vegetables of different colors a daysince the color of vegetables usually indicates the predominant type of antioxidant.
The most practical way to achieve this is to increase the presence of fruits y assorted vegetables in every meal, whether through smoothies, salads, main dishes, or as a side dish. It's also very helpful to incorporate nuts and seeds (almonds, walnuts, chia seeds, flax or sunflower seeds) on yogurts, in oatmeal or as snacks, as they provide antioxidants, fiber and healthy fats.
It is advisable to consult with a nutrition specialist that assesses individual needs and designs a balanced nutrition plan, taking into account age, level of physical activity, health status and possible chronic diseases.
The foods rich in antioxidants that can be easily incorporated into a healthy diet include:
- Fruits and vegetables: rich in vitamins, minerals and antioxidants such as polyphenols, flavonoids and carotenoids (for example, broccoli, spinach, kale, apples, citrus fruits, red berries).
- Nuts and seedsThey provide healthy fats, vitamin E, minerals and antioxidant compounds (nuts, almonds, pumpkin seeds, flax or sesame).
- Herbs and spices: highly concentrated in bioactive compounds with antioxidant action (turmeric, ginger, garlic, oregano, cayenne pepper).
- Whole grains: source of vitamins, minerals, fiber and antioxidants (quinoa, oats, brown rice, whole grain corn).
Also exist drinks with high antioxidant content such as green tea, herbal infusions, pomegranate juice, or smoothies with fruits and vegetables rich in polyphenols. However, it is preferable to prioritize the consumption of whole foods compared to sugary juices or industrial preparations.
This combination of foods, integrated into a varied diet and combined with an active lifestyle, adequate rest and stress management, helps to maintain the body's oxidative balance and prolong the proper functioning of cells and tissues in the long term.