Antioxidants: what they are, benefits, and food sources

Antioxidants are essential compounds that help protect cells from damage caused by free radicals. These radicals are unstable molecules that can contribute to aging and various diseases. In this article, we will explore what antioxidants are, their health benefits, and the main food sources that contain them.

What are antioxidants?

Antioxidants are chemical substances that neutralize free radicals in the body, thereby mitigating oxidative stress. This phenomenon occurs when there is an imbalance between the production of free radicals and the body's ability to neutralize them. There are several types of antioxidants, including those that the body produces naturally and those obtained through the diet.

Types of antioxidants

Antioxidants can be classified into two main categories:

1. Endogenous antioxidants: These are those that the body produces on its own, such as glutathione, catalase, and superoxide dismutase.
2. Exogenous antioxidants: These are obtained through food and include compounds such as vitamin C, vitamin E, beta-carotenoids, and polyphenols.

Benefits of antioxidants

Antioxidants offer numerous health benefits, which include:

1. Protection against diseases

Regular consumption of antioxidants has been associated with a lower risk of chronic diseases such as cardiovascular diseases, type 2 diabetes, and various types of cancer. This is because antioxidants help combat cellular damage and reduce inflammation.

2. Improvement of eye health

Eating foods rich in antioxidants can protect vision and reduce the risk of eye diseases, such as macular degeneration and cataracts. Nutrients like lutein and zeaxanthin, present in leafy green vegetables, are particularly beneficial.

3. Skin health

Antioxidants can also improve skin health by helping to prevent damage caused by sun exposure and signs of aging. Vitamin C, for example, is known for its ability to stimulate collagen production and improve skin texture.

4. Increased energy and physical performance

Some research suggests that antioxidants may help reduce muscle fatigue and improve physical performance, aiding recovery after exercise.

Food sources of antioxidants

To take advantage of the benefits of antioxidants, it is essential to include foods rich in these compounds in our diet. Here are some of the best food sources:

Fruits

• Blueberries: These are rich in antioxidants and have a low glycemic index.
• Strawberries: They contain vitamin C and other antioxidants that are excellent for the skin.
• Citrus fruits: Oranges, lemons, and grapefruits are known for their high vitamin C content.

Vegetables

• Spinach and kale: These leafy greens are rich in vitamins and antioxidants like lutein.
• Broccoli: It provides sulforaphane, a powerful antioxidant with anti-inflammatory properties.

Nuts and seeds

• Walnuts: They provide antioxidants, healthy fats, and protein.
• Chia seeds: They are an excellent source of fiber and antioxidants.

Beverages

• Green tea: It contains catechins, which are very powerful antioxidants.
• Coffee: It is also a source of antioxidants, thanks to the polyphenols present in the bean.

Including a variety of these foods in your daily diet can be an effective way to increase your antioxidant intake and, consequently, improve your health.

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