I know you have probably heard the word ‘antioxidant’ sometime and may have wondered about its meaning with regards to skincare and in other spheres of life.

What are Antioxidants?

Antioxidants are substances that the body naturally produces and finds in food.

They also have a protective function in the body.

Numerous vitamins, such as A, C, and E; the minerals zinc and selenium; and other substances like lutein and lycopene, are also thought to be antioxidants.

Fruits and vegetables are great dietary sources of antioxidants.

In this article, I will share the health benefits of antioxidants and how it can help the skin glow

What Is the Body’s Use of Antioxidants?

The main function of antioxidants is to combat certain molecules known as free radicals.

Through a process known as oxidative stress, free radicals destroy DNA, cell membranes, and other components of cells, wreaking havoc.

Free radicals are naturally occurring results of some physiological reactions, such as the synthesis of energy.

But they can also accumulate as a result of exposure to sunshine, air pollution, and cigarette smoking.

Excessive levels of oxidative stress have been connected to cancer, diabetes, Parkinson’s and Alzheimer’s diseases, heart disease, and some eye disorders.

Must I Take Antioxidants As a Supplement?

Antioxidant supplements are often not needed by healthy individuals who do not have a nutritional shortage.

They don’t appear to offer the same health advantages as eating foods high in antioxidants, such as fruits and vegetables.

Therefore, it’s recommended to concentrate on consuming a greater amount of plant-based meals that are high in antioxidants that occur naturally.

The Top 5 Antioxidants That Can Help Your Health

Our bodies may use the numerous amazing antioxidants found in nature to defend themselves.

Arguably, these are the top 5 antioxidants:

Glutathione

For good reason, glutathione is frequently referred to as the ‘master antioxidant’—our systems produce none more powerful than it.

It has been demonstrated that glutathione positively impacts numerous bodily systems through its antioxidant properties.

Glutathione has the ability to decrease lung inflammation in the pulmonary system.

While simultaneously raising surfactant levels, which maintain lubricated and healthy airways.

Glutathione is needed in the liver for detoxification.

Which is the process of making waste materials and toxins water-soluble so they may be eliminated through urine or stools.

Additionally, glutathione has been demonstrated to boost immunity.

It relieves muscle tiredness, and minimizes the appearance of aged skin.

Red peppers, asparagus, and spinach are foods abundant in precursors to glutathione or glutathione itself.

Since N-acetyl cysteine (NAC) is a precursor to glutathione, some may even suggest taking NAC supplements to raise glutathione levels.

Glutathione is also available as a supplement.

CoEnzyme Q10

CoQ10, commonly known as coenzyme Q10, is an antioxidant that the body produces naturally.

It can also be acquired through diet.

Every single cell in the body has CoQ10, which shields cell membranes from damage caused by free radicals.

It is also necessary for the synthesis of ATP, the body’s energy molecule.

Furthermore, CoQ10 aids in the regeneration of vitamin E—another antioxidant—into its active form.

Supplementing with CoQ10 has been shown to have anti-inflammatory and immune-boosting properties.

As well as a considerable reducing effect on a variety of free radicals.

Studies have shown that CoQ10 can be used to treat a variety of viral illnesses, including acute viral myocarditis and sepsis, because of these effects.

Meat, salmon, sardines, pigs, and chicken hold onto half of the CoQ10 that is contained in the body.

Vitamin E

Alpha-tocopherol is the type of vitamin E that our bodies primarily use; however, it is present in the body in eight distinct forms.

Vitamin E possesses strong antioxidant qualities, particularly in the immunological and cardiovascular systems.

The antioxidant qualities of vitamin E stop cholesterol from oxidizing in the cardiovascular system.

Oxidized cholesterol increases the risk of clotting, which can result in heart attacks and strokes.

Additionally, vitamin E dilates blood vessels, which makes it more difficult for clots to adhere to the blood vessel wall.

The antioxidant qualities of vitamin E help the immune system control inflammatory reactions.

It improves intercellular communication and stimulates the production of T-cells, a particular subset of immune cells.

Vitamin E has immune system-boosting properties that may reduce the development of respiratory and allergy illnesses, including asthma.

Numerous foods, such as wheat germ, sunflower seeds, almonds, hazelnuts, and peanuts, contain vitamin E.

Vitamin C

Vitamin C, sometimes known as ascorbic acid, is a nutrient that people cannot produce on their own and need to get through food.

Vitamin C has antioxidant properties both inside and outside of cells because it is a water-soluble vitamin.

While vitamin C is a very potent antioxidant by itself, studies have shown that it works much better when combined with other antioxidants.

A potent combination of glutathione and vitamin C can neutralize the potent free radical hydrogen peroxide.

As previously mentioned, vitamin E is another antioxidant, and vitamin C can help it regenerate.

Broccoli, red peppers, oranges, kiwis, and green peppers, are among the fresh foods that contain vitamin C.

Selenium

Selenium is a nutrient that is necessary for human health.

It’s involved in immunological, endocrine, and reproductive processes and has a broad range of effects.

A class of enzymes known as selenoproteins needs selenium in order to operate properly and comes in over 24 distinct varieties.

However, glutathione peroxidases are the ones that are most relevant to this article.

One class of selenoprotein that depends on the antioxidant glutathione mentioned earlier is called glutathione peroxidases.

In addition to their numerous antioxidant properties, they have a major impact on sperm generation and function, which makes their functionality particularly crucial for male fertility.

High levels of selenium are present in Brazil nuts, sardines, halibut, tuna, and ham.

 

How Many Mmol of Antioxidants a Day Should We Be Consuming?

The unit of measurement for antioxidants is millimoles Trolox equivalents (mmol TE).

Data has been acquired by scientists to establish the optimal daily consumption of antioxidants.

The estimated daily need for antioxidant intake for a person consuming 2,500 calories is 11.5 mmol TE.

Best Foods to Eat to Get Antioxidants

Fortunately for us, a wide variety of delicious foods are rich in antioxidants.

Researchers evaluate the number of antioxidants in food through a variety of methods.

For identifying antioxidants in food, the ferric-reducing ability of plasma (FRAP) test is one of the best methods.

Let’s examine the top 5 foods that are high in antioxidants. They are:

Dark Chocolate

Many people choose dark chocolate for dessert because it’s their favorite and it has health benefits too.

Flavanols, a class of antioxidant found in dark chocolate, may lower the risk of diabetes and cardiovascular disease while also potentially improving blood pressure and vision.

It’s crucial to understand that chocolate must have 50% or more cocoa solids in order to qualify as ‘dark.’

15 millimoles of antioxidants are present in 3.5 ounces of dark chocolate.

Pecans

Pecans are nuts rich in vitamins and minerals like magnesium, potassium, and calcium.

They have unsaturated fats, specifically protein and carbs, which can help maintain normal cholesterol levels.

For every 3.5 ounces of pecans, the FRAP score for nuts was up to 10.6 mmol of antioxidants.

Blueberries

For millennia, people have been enjoying the popular fruit, blueberries.

Blueberries include antioxidant, vitamin, and mineral content, which makes them potentially helpful for diabetes, high blood pressure, and high cholesterol.

For every 3.5 ounces of blueberries, the FRAP score was as high as 9.2 mmol.

Other studies have demonstrated that regular consumption of blueberries for two weeks can result in a 20% reduction in cell damage, perhaps due to their ease of consumption.

Strawberries

Strawberries are a tasty red fruit rich in fiber, vitamins, minerals, and other antioxidants.

Strawberries may help prevent UV damage to the skin and may be helpful for those with osteoarthritis and insulin sensitivity, according to research.

The FRAP score of wild strawberries ranged from 5.4 mmol per 3.5 oz.

Artichoke

It’s a fact that you’re eating a flower bud when you eat an artichoke.

What is known as an artichoke would blossom into a stunning purple flower if left unpicked.

Due to their antioxidant content, artichokes may be good for blood pressure, cholesterol, and liver health, according to some research.

The FRAP value of artichokes reached as high as 4.7 mmol per 3.5 ounces.

How Antioxidant Levels Are Tested

Tests that can be used to measure antioxidant levels include:

Oxidative Damage to DNA

The amount of oxidative stress that the body is currently experiencing is indicated by the urine marker 8-hydroxy-2′-deoxyguanosine (8-OHdG).

Studies back up the use of 8-OHdG, a common form of free radical oxidation that can provide information on DNA damage.

This helps to assess the risk of cancer and degenerative disorders.

The majority of the studies have measured 8-OHdG subsequent to exposure to oxidants.

Such as:

Asbestos fibers, heavy metals, polycyclic aromatic hydrocarbons, and tobacco smoke.

The single-marker 8-OHdG test is available from Doctor’s Data.

The Precision Analytical DUTCH Complete hormone test also has this marker.

Antioxidant/Redox Test

The Redox/Antioxidant Test from Cell Science Systems assesses immune cells’ resistance to more than 40 different antioxidants.

These include micronutrients like:

Zinc, CoQ10, and vitamin E

As well as fruits like:

Acai, camu camu, and noni berries

Also, botanicals like:

Milk thistle, elderberry, and andrographis.

This test indicates to you the potential effectiveness of these different compounds in the event that you supplemented or increased your consumption.

Micronutrient Analysis

A micronutrient test determines the precise amounts of different vitamins, minerals, fatty acids, and other substances.

Antioxidants include zinc, selenium, vitamin C, and E, among many other micronutrients.

Glutathione is a potent antioxidant whose levels are measured in many micronutrient assays.

The Micronutrient Test from SpectraCell determines your precise amounts of 40 essential micronutrients.

 

Frequently Asked Questions

Which antioxidant supplement has the strongest potency?

Alpha-lipoic acid is sometimes referred to as the ‘universal antioxidant’, because of its high antioxidant effect.

It dissolves in both fat and water, so it can function more easily throughout the body.

It contributes to optimal cellular energy production, mitochondrial function, and oxidative stress defense.

What is the best antioxidant?

Good places to find particular antioxidants are:

• Oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, peppers, and strawberries are good sources of vitamin C.

• Whole grains, avocados, nuts, seeds, and vegetable oils (such as wheatgerm oil) are good sources of vitamin E.

• Sources of zinc: milk, almonds, seafood, and lean meat.

• Zoochemicals are found in fish, offal, and red meat.

Which antioxidant has the most potency?

Vitamin E and ubiquinol are lipophilic radical-scavengers, whereas vitamin C, uric acid, bilirubin, albumin, and thiols are hydrophilic antioxidants.

Most people agree that vitamin E is the most powerful lipophilic antioxidant that scavenges radicals.

Which antioxidant outperforms vitamin C?

When it comes to antioxidant power, astaxanthin outperforms β-carotene, vitamin E, and vitamin C by 54, 14, and 65 times, respectively.

Which three antioxidants are the main ones?

Beta-carotene, vitamin C, and vitamin E are three of the main antioxidant vitamins.

Which beverages have a lot of antioxidants?

The eight healthiest antioxidant-rich beverages that strengthen immunity are:

• Tea made from green tea

Catechins and other antioxidants found in green tea have been shown to strengthen the immune system.

It reduces inflammation and lessens the risk of chronic diseases.

A few examples of these include:

Lemon water; ginger tea; matcha; turmeric milk; berry smoothies; coconut water; kombucha.

What is an antioxidant that is 6,000 times more potent than vitamin C?

It’s common to refer to astaxanthin as the ‘king of carotenoids.’

It’s one of nature’s most potent antioxidants, according to research.

Astaxanthin is 6000 times more effective against free radicals than vitamin C, 550 times more effective than vitamin E, and 40 times more effective than beta-carotene.

 

Disclaimer

This information is not meant to replace medical care from a licensed healthcare or beauty expert; rather, it is for information and self-awareness purposes.