What are Antioxidants? Benefits and Examples

In everyday life, we all experience negative changes and irreversible damage to our bodies at the cellular level. The body has a natural mechanism for producing energy. It produces energy through the oxidation of fats. After this process, which is defined as oxidation, components called free radicals emerge. 

The healthy human body tries to destroy the bad cells in the body with a defense mechanism called free oxygen radicals (SOR). All of the substances necessary to render these free oxygen radicals harmless, prevent them from damaging healthy organs and ensure that our body tissues work under ideal conditions are called antioxidants.

What is an Antioxidant?

Antioxidants are substances that help reduce or prevent cell damage caused by free radicals, unstable molecules produced by the body in response to environmental and other stresses. Antioxidants can be both natural and artificial sources. Antioxidants are also known to be abundant in some plant-based foods. Some antioxidants are produced by the body, known as endogenous antioxidants. 

What are the Types of Antioxidants?

Antioxidant properties have been discovered in a wide variety of compounds. While some of these chemicals are obtained through food, some are produced by the body as a defense against free radicals. Antioxidants such as catalase, SOD and glutathione peroxidase are some of these antioxidants. 

Flavonoids

Flavonoids are yellow-white pigments that can be found in high amounts in various fruits and vegetables. Flavonoids, an antioxidant found in many plants, are more abundant than antioxidant vitamins C and E, and can be taken into the body in high amounts, especially with a fruit and vegetable-heavy diet. 

Lycopene

Lycopene is the component that gives many fruits their red color. It is in the same family as beta-carotene and lutein. It has cardiovascular and anti-cancer properties as well as immune-boosting properties. It has also proven antioxidant effects. Studies have shown that lycopene significantly reduces the incidence of prostate and colon cancer. 

Ascorbic Acid (Vitamin C)

Ascorbic acid is found in vegetables and fruits such as green leafy vegetables, citrus fruits, potatoes and tomatoes. Vitamin C oxidizes very quickly. This renders most of the vitamin C used in cooking and preparation useless. For this reason, it is recommended to cook foods high in vitamin C lightly and to consume them fresh and without waiting after preparation. 

Coenzyme Q

Coenzyme q is an important antioxidant that has long been recognized for its positive effects on certain neurological diseases and cancer. It is produced by the body and can be obtained from food. Although it is found in significant amounts in animal foods such as fish, liver, heart and kidneys, it is more effective when taken as a dietary supplement. 

Alpha tocopherol (Vitamin E)

Alpha, beta, gamma and delta tocopherols are all found in vitamin E. Among these, alpha tocopherol is a particularly powerful antioxidant. 

Beta-carotene

A powerful antioxidant, beta-carotene is a reddish-orange pigment that is stored in the body and converted into vitamin A. Beta-carotene is known to reduce the risk of developing various types of cancer. Green leafy vegetables such as carrots, spinach and broccoli, as well as fruits such as apricots and peaches are rich in beta-carotene.

What are the Benefits of Antioxidants?

● According to some research, antioxidants can help prevent damage caused by free radicals. However, antioxidants included in meals are thought to reduce the risk of cancer. 

● Antioxidants help memory and reduce the risk of dementia. Vitamin E is an antioxidant that can help fight depression, and antioxidants also help with vascular health, neuron regeneration and preventing aging-related brain damage.

● Antioxidants help memory and reduce the risk of dementia. Vitamin E is an antioxidant that can help fight depression, and antioxidants also help promote vascular health, neuron regeneration and prevent age-related brain damage.

● Consuming high amounts of antioxidant-rich foods can delay age-related diseases by reducing oxidative stress and inflammation, thereby maintaining telomere integrity and reducing DNA damage.

● Research has shown that antioxidants can improve the symptoms of rheumatoid arthritis and provide relief. This is mainly because antioxidants have anti-inflammatory properties.

● Free radicals circulate in the body, taking electrons from healthy cells. This leads to skin problems. Acne is one of the most common symptoms of this skin condition. Antioxidants can be used to treat acne by blocking free radicals.

● Urinary tract infections can lead to oxidative stress and antioxidant enzyme depletion. As a result, taking antioxidant supplements can be beneficial for this condition. Polyphenols are antioxidants that fight urinary tract infections by binding iron in urea, preventing increased bacterial growth.

Antioxidant Vitamins Harm and Side Effects

High intake of foods containing antioxidant components does not have any toxic effects. However, antioxidant vitamins consumed as supplements may cause some health problems when used in high amounts.

High consumption of beta-carotene has been linked to an increased risk of lung cancer in smokers. The use of various antioxidant supplements has also been associated with a higher risk of tumor growth, and high doses of vitamin E have been found to increase the risk of prostate cancer. 

Some medicines may interact with antioxidant supplements. Therefore, a doctor should be consulted before using antioxidant supplements.

Why is Glutathione Important? 

Glutathione is the most effective and vital of the antioxidants produced by the body. It is composed of three amino acids. Glutathione works in the intestines and circulatory system to slow down the aging process. It has powerful anti-aging properties and protects the body's cells, tissues and organs, keeping them young. 

Glutathione also has detoxification properties. It chelates and removes toxic heavy metals such as lead, mercury and aluminum from the body.  However, it protects the liver from the harmful effects of alcohol and other substances. It is also thought to strengthen the immune system, protect the crystalline lens of the eyes and protect against degenerative disorders such as dementia and Alzheimer's. To increase the effectiveness of this antioxidant, it should be combined with selenium, its precursor and vitamin E. 

Glutathione is an antioxidant that can bind directly to reactive chemicals that damage cell membranes, DNA and energy-producing mitochondria. Superoxide, nitric oxide, carbon radicals, hydroperoxides, peroxynitrites and lipid peroxides are a few of the oxidants it directly neutralizes.

These molecules, known as free radicals, lack electrons. They try to reach a steady state by taking electrons from healthy cells in the body to make up for their missing electrons. In this process, they cause irreversible damage to healthy cells and body metabolism. Glutathione, the body's most powerful antioxidant, gives its own electrons to prevent them from being taken from the body's cells. In this way, it prevents damage to body cells by giving its own electrons to free radicals trying to take electrons from healthy cells.

The interaction of antioxidant consumption with radiotherapy and chemotherapy

Chemotherapy and radiotherapy mostly destroy cancer cells by burning them through a mechanism called oxidation. Antioxidants can reverse this interaction by preventing the formation of free oxygen radicals. Therefore, during chemotherapy and radiotherapy, there is a concern that antioxidants may reverse the cancer-killing effect of the treatment. For this reason, it is important to consult your doctor before adding antioxidants to your diet. 

What are the most powerful antioxidants?

Foods containing antioxidants are listed below.

● Lycopene-containing tomatoes, watermelon, apricots, blood oranges

● Selenium-containing rice and other cereals, fish and other seafood, chicken, garlic, fresh almonds, walnuts, peanuts

● Purple fruits containing flavonoids such as red grapes, blackberries, blueberries and pomegranates

● Green vegetables such as spinach and chard

● Cauliflower, brussels sprouts, cabbage group vegetables

● Green tea containing catechins,

● Grape skins and seeds containing resveratrol

● Wheat sprouts, soybean sprouts, peanuts, broccoli, fish containing vitamin E

● All green and yellow vegetables and fruits containing vitamin C; strawberries, tomatoes

● Orange vegetables and fruits, which are very rich in vitamin A, include foods such as carrots, apricots, peaches, tomatoes, pumpkin, mango...

What are Antioxidant Vitamins?

Three of the main antioxidant vitamins are beta-carotene, vitamin E and vitamin C. These are found in colorful fruits and vegetables, especially those with purple, blue, red, orange and yellow hues. Zinc and selenium are also antioxidant vitamins. 

How Much Antioxidants Should I Take Daily?

Antioxidant supplements are generally considered healthy. Antioxidant experts say that a diet with an ORAC value of at least 3000 per day is sufficient to maintain the overall health of an adult individual.