What Are Antioxidants?
Antioxidants are molecules that counteract cellular damage caused by free radicals—reactive compounds generated during environmental exposures (e.g., smoke/pollution) and natural metabolic processes like digestion. These radicals accelerate skin aging and degrade cell membranes. Maintaining antioxidant-free radical balance is crucial to prevent chronic oxidative stress that may ultimately damage DNA.
Health Benefits
Encompassing vitamins, minerals, and trace elements (e.g., endogenous glutathione), antioxidants naturally occur in all plant/animal foods, including:
Flavonoids, carotenoids, polyphenols
Selenium, riboflavin, etc.
Core functions:
Cardiovascular disease risk (especially carotenoids)
Retinal protection (lutein & carotenoids)
Cellular anti-aging (vitamin E pivotal)
Skin health enhancement (polyphenols + vitamin E + β-carotene synergy)
Top Antioxidant-Rich Foods
Color Rule: Dark-pigmented produce (kale) > light varieties (cabbage)
Fruits:
Basics: Apples, peaches, kiwis, plums
Berry Superstars: Strawberries, raspberries, blackberries, blueberries, goji, cranberries, currants (daily handful)
Vegetables:
Leafy greens: Spinach, collards, artichokes, chard, broccoli
Roots: Beets, carrots, radishes, onions (raw optimizes nutrients; low-temp cooking preserves compounds)
Nuts/Seeds:
Flaxseeds (oil), almonds, walnuts, hazelnuts (limit 1 handful/day; combines ω-3 + antioxidants)
Spice Powerhouses:
Turmeric (pair with black pepper ↑ bioavailability), black pepper, cinnamon, cloves, ginger
Herbs: Thyme, oregano, parsley
Beverages & Others:
Green tea/matcha > green coffee > hibiscus tea; bee pollen, raw cacao, cod liver oil