Antioxidants in Nutrition: Myths, Facts, Recommendations

Antioxidants: Myths, Facts, Recommendations — shutterstock.com

One of the fundamental processes that sustain human life is oxidation reactions. These chemical reactions occur with the participation of fats and carbohydrates obtained from food and oxygen absorbed during breathing. The main goal of these reactions is to produce energy necessary for the functioning of all body systems, from muscle contraction to nerve impulse transmission. However, despite their vital importance, oxidation processes are accompanied by the formation of potentially harmful byproducts — free radicals. To neutralize their damaging effects, we need special substances — antioxidants.

The Role of Antioxidants: Protecting Cells at the Molecular Level

Free radicals are molecules or atoms with an unpaired electron on their outer electron shell. This makes them extremely reactive: they aim to steal the missing electron from other molecules, triggering a chain reaction of cellular damage. This process can lead to disruption of cell membrane integrity, DNA and protein damage, ultimately contributing to the development of various diseases, including cancer, cardiovascular pathologies, and accelerated aging.

The body has its own mechanisms for protecting against excessive accumulation of free radicals. This role is fulfilled by antioxidants — substances capable of neutralizing free radicals by donating their electron while remaining stable themselves and not becoming radicals. Natural antioxidants include certain enzymes (e.g., superoxide dismutase, catalase) and hormones that are continuously synthesized in the body.

However, under the influence of various internal and external factors, the level of natural antioxidants may decrease. Such factors include chronic diseases, infections, living in environmentally unfavorable areas, exposure to ultraviolet radiation, stress, smoking, alcohol consumption, poor diet, and even intense physical activity. In such cases, the body requires additional antioxidants, which can be obtained from food.

Common Myths About Antioxidants

Despite growing interest in antioxidants, many misconceptions surround them, often fueled by marketing strategies of dietary supplement and cosmetic manufacturers. Let's examine the most common myths and clarify the facts.

Myth 1: You can only get enough antioxidants by taking supplements

With a balanced and varied diet, the body gets the necessary amount of antioxidants from natural products. Fruits, vegetables, berries, nuts, grains, and legumes are rich in various antioxidants such as vitamin C, vitamin E, carotenoids, flavonoids, and polyphenols.

Medical experts recommend resorting to supplements only when natural antioxidant intake is insufficient, such as in certain medical conditions or states.

Myth 2: Synthetic antioxidants are as effective as natural ones

Synthetic antioxidants created in laboratories often lack the full biological activity of their natural counterparts. Natural antioxidants found in food exist in a complex with other bioactive substances that may enhance their effects. Additionally, some studies indicate that excessive intake of synthetic antioxidants can have negative health consequences.

Myth 3: Cosmetic products with antioxidants can rejuvenate the skin

While antioxidants in cosmetics can protect the skin from free radical damage and reduce signs of photoaging, they cannot reverse natural aging processes. Creams and serums with antioxidants can improve skin condition by providing hydration and protection from harmful environmental factors, but miraculous rejuvenation should not be expected.

Myth 4: Monopreparations with a single type of antioxidant are sufficiently effective

The effectiveness of antioxidants largely depends on their interaction with each other. In nature, antioxidants work synergistically, enhancing overall protective action. For instance, vitamin E is regenerated by vitamin C. Therefore, taking supplements containing only one type of antioxidant may not provide the desired effect.

Myth 5: Regular foods lack enough antioxidants

Many readily available foods are rich sources of antioxidants. For example, berries (blueberries, raspberries, cranberries), dark chocolate with high cocoa content, green tea, moderate amounts of red wine, brightly colored vegetables (beets, carrots, spinach), and spices (turmeric, cinnamon) contain significant amounts of antioxidant compounds.

The Benefits of Free Radicals and Balance in the Body

It's important to understand that free radicals are not absolute evil. They play a crucial role in the body, participating in immune responses and helping to destroy pathogens and damaged cells. Problems arise when there is an imbalance between free radical production and antioxidant defense — a condition known as oxidative stress.

Interesting Facts About Antioxidants

Red wine and the French paradox: Moderate red wine consumption is associated with low prevalence of cardiovascular diseases in France, despite a fat-rich diet. This is attributed to the resveratrol content in wine — a powerful antioxidant.
Dark chocolate: High-quality dark chocolate contains flavonoids that may improve vascular function and lower blood pressure.
Anthocyanins in berries: Dark-colored berries are rich in anthocyanins, which not only have antioxidant activity but may also enhance cognitive function and memory.
Diversity of antioxidants in nature: There are many types of antioxidants, including vitamins (A, C, E), minerals (selenium, zinc), carotenoids (beta-carotene, lycopene, lutein), polyphenols (resveratrol, flavonoids), and coenzymes (coenzyme Q10). Each has unique properties and functions in the body.
Antioxidants in spices and herbs: Many spices and herbs are powerful sources of antioxidants. For instance, turmeric contains curcumin, known for its strong anti-inflammatory and antioxidant properties. Oregano, rosemary, clove, and cinnamon are also rich in antioxidants.
Matcha tea — a concentrated antioxidant: Japanese matcha tea contains several times more antioxidants than regular green tea. This is because matcha uses the entire powdered tea leaf rather than just the infusion. Read more in our article “Matcha — the most unusual green tea.”
Antioxidants in coffee: Coffee is one of the main sources of antioxidants in many people's diets. It contains polyphenols that can positively influence metabolism and reduce the risk of certain chronic diseases.
The role of antioxidants in sports: Moderate physical activity enhances the body's natural antioxidant defense. However, intense training can increase free radical production. Athletes need to consume sufficient antioxidants from food to recover and protect tissues.
Color of food and antioxidant content: Bright colors of fruits and vegetables often indicate high levels of certain antioxidants. For instance, the red color of tomatoes is due to lycopene, while the orange color of carrots is due to beta-carotene. Read more in our article “What the color of vegetables and fruits tells us.”
Avocado — a unique antioxidant fruit: Avocado contains glutathione — one of the most potent antioxidants, which protects cells from oxidative damage and supports liver function.

Tips for Maintaining Optimal Antioxidant Levels

To ensure the body gets enough antioxidants and maintains balance, follow these recommendations:

Include a variety of fruits and vegetables, especially those with bright colors — a sign of high antioxidant content.
Consume whole grains: Grains and legumes provide not only antioxidants but also dietary fiber beneficial for digestion.
Experiment with spices: Add turmeric, ginger, cinnamon, and other spices to enhance dish flavor and increase antioxidant value.
Limit harmful habits: Quit smoking and reduce alcohol consumption, as they increase free radical levels and deplete the body's antioxidant reserves.
Drink quality beverages: Replace sugary sodas with green tea, matcha, or fresh juices.
Moderately consume red wine and dark chocolate: In small amounts, they are beneficial due to their polyphenol content.
Pay attention to nuts and seeds: Almonds, walnuts, chia, and flax seeds are rich in antioxidants and healthy fats.
Maintain moderate physical activity: Regular exercise strengthens the antioxidant system, but avoid excessive loads that can have the opposite effect.
Manage stress: Practice relaxation techniques like meditation, yoga, or nature walks to reduce chronic stress, which contributes to oxidative stress.
Protect your skin from UV: Use sunscreen and wear protective clothing to reduce harmful effects of ultraviolet rays.

Free radicals and antioxidants are integral to biochemical processes in the body. The key is maintaining balance between them. In the absence of serious diseases and with a healthy lifestyle, the body can regulate this balance independently. Consuming a diverse and antioxidant-rich diet, avoiding harmful habits, and reducing stress will help preserve health and prolong youth.

Before taking dietary supplements with antioxidants, consult a doctor. Uncontrolled use of such products can lead to an excess of antioxidants, which is also unfavorable for the body and can disrupt natural processes, including immune responses.

Remember, health is the result of a comprehensive approach, including proper nutrition, physical activity, psychological well-being, and regular medical check-ups.