What are antioxidants and why do they matter?
Antioxidants are substances that neutralize free radicals — preventing them from causing harm to the body. When free radical levels become too high, they damage tissues and cells, contributing to various diseases and health conditions. Antioxidants are therefore a key focus for anyone looking to optimize their nutrition for better health and skin.
What are free radicals and how do they form?
Free radicals are molecules or atoms with a single unpaired electron, making them chemically unstable. They occur naturally in the body through metabolism, but can also be increased by environmental and lifestyle factors including:
- Air pollution, vehicle exhaust, and cigarette smoke
- Excessive alcohol consumption
- Exposure to toxins — from certain chemicals, plants, or animals
- High blood sugar levels
- Radiation exposure, including excessive sun exposure
- Bacterial, fungal, or viral infections
- Excess iron, magnesium, copper, or zinc in the body
- Insufficient or excessive oxygen intake
- Intense and prolonged exercise that damages tissue
- Excessive intake of vitamins C and E
What is oxidation and how does it affect the body?
Think back to high school science — oxidation is a chemical process directly linked to free radicals, and antioxidants are the key to reducing the cellular damage it causes.
- Free radicals are unstable molecules that seek to stabilize themselves by bonding with other molecules in the body and stealing their electrons
- Oxidation is the process by which a molecule loses an electron to another — when a free radical takes an electron, the donor molecule becomes a new free radical, which then attacks another molecule, creating a chain reaction known as chain oxidation
- Antioxidants pair with free radicals to stabilize them, interrupting or slowing this chain reaction before damage occurs
Negative effects of oxidation in the body:
- Cell and tissue damage
- Increased risk of heart disease, stroke, cancer, Alzheimer’s disease, and arthritis
- Accelerated aging
- Skin wrinkles and loss of elasticity
Where do antioxidants come from?
Antioxidants are found in two main categories:
Water-soluble antioxidants:
- Vitamin C (ascorbic acid) — found in lemons, oranges, strawberries, spinach, and Chinese broccoli
- Flavonoids — found in green tea, soy, and blueberries
Fat-soluble antioxidants:
- Beta-carotene — found in orange and yellow fruits and vegetables such as carrots, pumpkin, papaya, and mango
- Lutein — found in green leafy vegetables such as spinach, Chinese broccoli, and broccoli
- Selenium — found in seafood such as tuna and salmon, as well as nuts and seeds
- Coenzyme Q10 — found in meat, liver, eggs, nuts, and seeds
What are the health benefits of antioxidants?
- Heart, blood, and vascular health — antioxidants reduce inflammation and improve blood function, lowering the risk of heart disease and stroke
- Reduced risk of chronic disease — they protect cells from damage that may lead to conditions such as certain cancers, heart disease, and Alzheimer’s disease
- Stronger immune system — antioxidants enhance immune function and reduce susceptibility to infection
- Eye protection — they help slow or reduce age-related retinal cell damage, lowering the risk of macular degeneration
What are the beauty benefits of antioxidants?
- Fewer wrinkles — antioxidants help preserve collagen and elastin, the key proteins that keep skin firm and elastic
- Better hydration — they help maintain skin moisture levels for healthier, more supple skin
- Reduced skin inflammation and irritation — protecting the skin barrier from cellular damage
- Sun damage protection — antioxidants help neutralize UV-generated free radicals that can cause wrinkles and skin conditions
Do you need to take antioxidant supplements?
Antioxidants are widely available through a balanced diet — including fresh fruits and vegetables, whole grains, nuts and seeds, green tea, and plant oils. Eating a varied diet is generally sufficient to meet the body’s antioxidant needs.
However, people with dietary limitations or elevated disease risk may benefit from antioxidant supplements. If considering supplements:
- Always consult a specialist doctor for guidance on the right type and dosage
- Be aware that excessive intake of antioxidant supplements can cause side effects on various organs
- Supplements should never replace a varied, balanced diet — the body requires a wide range of nutrients for overall wellbeing
For appointments, inquiries, or consultations, contact the Prestige Wellness Center at Bangkok Hospital Pattaya through any available contact channel.
References:
Healthline. (2023). Antioxidants Explained in Simple Terms. Healthline. https://www.healthline.com/nutrition/antioxidants-explained
Healthline. (2018). Oxidative Stress: What It Is and How to Prevent It. Healthline. https://www.healthline.com/health/oxidative-stress#effects
WebMD. (2023). The Health Benefits of Antioxidants. WebMD. https://www.webmd.com/diet/health-benefits-antioxidants
