Antioxidants – The Overlooked Micronutrient

What if there was a group of nutrients that can help with everything from reducing inflammation to heart health to clear, healthy skin? That’s what antioxidants can offer.

What are oxidants?

To understand antioxidants, you need to know the role of oxidants. Oxidants are molecules that are missing an electron, so they go around stealing them from others. In turn, the others then become oxidants, and the cycle continues.

Oxidants are a natural part of everyday body functions including breathing, metabolism and acute inflammation. In fact, they are essential for some processes. But if left unchecked, ongoing oxidation can further inflame tissues and cause widespread damage.

What are antioxidants?

Antioxidants are the balance that keep oxidants in check. They stop the oxidation chain reaction before it spirals out of control. Some antioxidants are created within the body, but many come into the body through food and drinks.

Many antioxidants also have other functions within the body. For example, vitamin C is an antioxidant, but it also good for supporting the immune system.

I like to think of antioxidants as the bouncers of the body that keep the mischief-makers under control.

Why do we need a variety of antioxidants?

Although antioxidants all play a role in reducing the process of oxidation, they all work a little bit differently. That is why it is important to ensure that you get a variety of anti-oxidants.

Picking antioxidant-rich foods

The easiest way to get a variety of antioxidant-rich foods is to eat a rainbow ……… and no, I don’t mean Skittles! Here are some reasons to pick different coloured plant foods.

Purple/blue foods

These brightly coloured foods contain a powerful group of antioxidants called anthocyanins. Anthocyanins protect cells from inflammation and damage, which in turn can protect the body from related conditions such as heart disease and stroke.

Include:

  • Blueberries
  • Blackberries
  • Plums
  • Eggplant
  • Beetroot

If you are following a keto plan, then these are the best ones for you. They are lower in sugars yet still pack a powerful anti-oxidant punch!

Yellow & orange foods

These foods contain carotenoids, which can convert to one of the essential fat-soluble vitamins, vitamin A. These nutrients can protect your eye from deterioration and age-related damage.

Include:

  • Lemons
  • Apricots
  • Oranges
  • Pumpkin
  • Sweet potato

Green foods

Green produce is where you can find some potent anti-cancer properties. For example, cruciferous vegetables have antioxidants called indoles. Indoles are currently being studied as an add-on or alternative to chemotherapy!

Include:

  • Green apples
  • Kiwifruit
  • Limes
  • Broccoli
  • Avocado
  • Leafy greens

White foods

These aren’t always white, but are pale in colour. Many of these plant foods have anti-microbial, anti-bacterial and anti-fungal properties, supporting immune function.

Include:

  • Pears
  • White peaches
  • Mushroom
  • Cauliflower
  • Garlic

Red foods

A major red antioxidant, lycopene, protects the heart and blood vessels from damage. Include:

  • Watermelon
  • Strawberries
  • Raspberries
  • Tomato
  • Red capsicum

Antioxidant-rich foods are best

Sometimes, people think that if antioxidant-rich foods are good, then supplements are even better. But food is always the first place you want to be getting your antioxidants from. The antioxidants are balanced out with other nutrients for overall health.

Too much of one antioxidant can become a problem. For example, selenium works as an antioxidant in the body, but excess selenium can become an oxidant.

Herbal Medicine is great for anti-oxidants too

Along with nutrition, herbal medicine also has many potent anti-oxidants. One of the most well-known comes from Green Tea. This contains polyphenols which are known for their anti-cancer effects. Polyphenols are also powerful anti-inflammatories and can help with conditions that are inflammation driven like endometriosis.

Australian Grown Green Tea available in my Tea Shop

If you think your situation requires a supplement or you need help planning out your anti-oxidant intake, make sure you consult your naturopath, Denise Harvey. Book here. 

More tips….

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