LIST OF THE MOST POWERFUL ANTIOXIDANTS

Oxidation in the body is created by free radicals, which can damage cells and cause dangerous diseases in the body. However, the body can also produce or get antioxidants from foods. What substances are strong antioxidants for the body?

1. Which damage is caused by free radicals?

Oxidation in the human body damages cell membranes and other structures, including proteins, lipids, and cellular DNA. When oxygen is metabolized, it creates unstable molecules called “free radicals,” which steal electrons from other molecules, causing damage to DNA and other cells.

The body can deal with some free radicals and needs them to work effectively. However, damage caused by an overload of free radicals over time may become irreversible and lead to certain diseases (including heart and liver disease) and some cancers (such as oral cancer, esophagus, stomach, and intestines).

Oxidation can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution, and other factors.

2. Antioxidants and free radicals

Powerful antioxidants are found in some foods and may prevent some of the damage caused by free radicals by neutralizing them. These include antioxidant nutrients, vitamins A, C, and E, and minerals such as copper, zinc, and selenium.

Other dietary food compounds, such as the phytochemicals found in plants, are believed to have greater antioxidant effects than vitamins or minerals. These are called non-nutrient antioxidants and include phytochemicals (such as lycopene in tomatoes and anthocyanins found in cranberries).

Some conditions caused by free radicals include:

Deterioration of the eye lens, which contributes to vision loss.

Arthritis

Damage to nerve cells in the brain, which contributes to conditions (such as Parkinson’s or Alzheimer’s disease)

Acceleration of the aging process.

Increasing the risk of coronary heart disease, as free radicals encourage low-density lipoprotein (LDL) cholesterol to stick to artery walls.

Some cancers triggered by damaged cell DNA. 

Disease-fighting antioxidants.

A diet high in antioxidants may reduce the risk of many diseases (including heart disease and certain cancers). Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation.

The protective effect of antioxidants continues to be studied around the world. For instance, men who eat plenty of the antioxidant lycopene (found in tomatoes) may be less likely than other men to develop prostate cancer.

Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and associated vision loss in the elderly. 

Flavonoids (such as the catechins found in green tea) are thought to contribute to reduced rates of heart disease in Japan.

Free radicals speed up the aging process.

3. List of strong antioxidants that are good for the body and come from natural sources

Plant foods are rich sources of antioxidants. Antioxidants are abundant in fruits, vegetables, and other foods, including nuts, whole grains, meat, poultry, and fish.

Good sources of specific antioxidants include:

Allium sulfur compound: Leeks, onions, and garlic.

Anthocyanins: Eggplant, grapes, and berries.

Beta-carotene: Pumpkin, mango, apricots, carrots, spinach, and parsley.

Catechin: Red wine and tea.

Copper: Seafood, lean meat, milk, and nuts.

Cryptoxanthins: Red peppers, pumpkin, and mango.

Flavonoids: Tea, green tea, citrus fruits, red wine, onions, and apples.

Indoles: Cruciferous vegetables such as broccoli, cabbage, and cauliflower.

Isoflavonoids: Soybeans, tofu, lentils, peas, and milk.

Lignans: Sesame seeds, bran, whole grains, and vegetables.

Lutein: Vegetables such as spinach and corn.

Lycopene: Tomatoes, pink grapefruit, and watermelon.

Manganese: Seafood, lean meat, milk, and nuts.

Polyphenols: Thyme and oregano leaves.

Selenium: Seafood, organ meats, lean meats, and whole grains.

Vitamin A: Liver, sweet potatoes, carrots, milk, and egg yolks.

Vitamin C: Oranges, black grapes, kiwifruit, mango, broccoli, spinach, bell peppers, and strawberries.

Vitamin E : Vegetable oils (such as wheat oil), avocados, nuts, seeds, and whole grains.

Zinc: Seafood, lean meat, milk, and nuts.

Animals: Red meat, organ meat, and fish. Also comes from plants that animals eat.

4. Supplement vitamins and antioxidants

There is increasing evidence that antioxidants are more effective when obtained from whole foods rather than isolated from a food and presented in tablet form.

Research shows that some vitamin supplements can increase our cancer risk. For example, vitamin A (beta-carotene) has been associated with a reduced risk of certain cancers but an increase in others, such as lung cancer in smokers (if vitamin A is purified from foodstuffs).

One study examining the effects of vitamin E found that it did not provide the same benefits when taken as a supplement.

Also, antioxidant minerals or vitamins can act as pro-oxidants or damaging ‘oxidants’ if they are consumed at levels significantly above the recommended amounts for dietary intake.

Hence, a well-balanced diet, which includes consuming antioxidants from whole foods, is best. If you need to take a supplement, seek advice from your doctor or dietitian and choose supplements that contain all nutrients at the recommended levels.

Plant foods are rich sources of antioxidants.

5. Dietary recommendations for antioxidants

Research is divided over whether antioxidant supplements offer the same health benefits as antioxidants in food.

To achieve a healthy and well-balanced diet, it is recommended we eat a wide variety from the main 5 food groups every day, including:

Vegetables and legumes or beans

Fruit

Whole grain foods and cereals

Lean meat, poultry, or proteins (such as fish, eggs, tofu, legumes, nuts, and seeds.)

Milk and dairy alternatives, mostly reduced fat (reduced fat milk is not recommended for children under 2 years old).

To meet your nutritional needs, try to consume a minimum of one serving of fruits and vegetables daily. Although serving sizes vary depending on gender, age, and stage of life, this is roughly a medium-sized piece of fruit or a half-cup of cooked vegetables. In addition, The Australian Dietary Guidelines has more information on recommended servings for specific ages, life stages, and gender.

It is also thought that antioxidants and other protective constituents from vegetables, legumes, and fruits must be regularly consumed from early life to be effective. You can see your doctor or nutritionist for more advice.