Antioxidants, essential allies in combating aging effects and more. What are they? What are their benefits? And where can natural antioxidants be found?
Placed on a pedestal, antioxidants have recently been considered essential allies to:
Fight against certain degenerative diseases,
Limit the effects of aging while strengthening the immune system.
What are their characteristics? Which ones to choose and especially how not to be mistaken about them?
Antioxidant: Definition
Antioxidants include vitamins and various chemical substances that act as antidotes by regulating the excess of free radicals. A proper diet and appropriate supplementation allow the body to regulate the harmful effects of free radicals. Vitamins C and E, carotenoids (beta-carotene, lycopene, lutein), selenium, flavonoids (green tea, grapes, blueberries, lemon) are the most studied antioxidants.
Destroy Free Radicals at All Costs
Free radicals form in the body during a metabolic process called oxidation. The body's cells use oxygen as fuel. This fuel generates the production of free radicals, which help maintain and clean the body of dead or deficient cells by oxidizing them. Free radicals also participate in the body's defense against viral and bacterial attacks, using the same pro-oxidant process. However, excessive exposure to certain risk factors (pollution, sun, tobacco, alcohol, stress), or a deficiency in the intake of antioxidant substances from food can disrupt the system. It can cause overproduction of free radicals, which damages cell function, anticipating or accelerating the normal degeneration of aging cells.
This is where antioxidants come into play and help protect against the excesses of free radicals. Indeed, by avoiding risky behaviors (smoking, prolonged sun exposure), consuming five servings of fruits and vegetables daily significantly enriches the intake of antioxidant substances.
The main source of natural antioxidants is fruits and vegetables rich in vitamin C, beta-carotene, and flavonoids (colorful fruits and vegetables like carrots, pumpkins, peppers, broccoli, beets, red fruits, and berries), in lycopene (raw, cooked, or processed tomatoes, watermelon, grapefruit). Selenium from food depends on the selenium content in the soils from which plants are derived (nuts, mushrooms) or in the feed of animals (meat, fish) containing them. The quantities can vary significantly depending on the quality of the soils. Natural sources of vitamin E are wheat germ oil, olive oil, rapeseed oil, hazelnuts, and almonds.
Not All Antioxidants Are Equal
It is generally accepted that an antioxidant substance is a molecule that protects cells from oxidation. However, antioxidant substances are as numerous as they are varied. They include familiar micronutrients like vitamins, or lesser-known ones like flavonoids and polyphenols. To date, there are reportedly over 8,000 identified antioxidant substances. But obviously, not all antioxidants work the same way, and they are not interchangeable. Some antioxidants are excellent in combating certain types of free radicals (because there are different types of free radicals), while others are effective only in certain parts of a cell. The action of antioxidants is complex and occurs at different levels. It could be compared to a football team. The goalkeeper is not interchangeable with the attackers or even with the coach; it's a team, a whole. Similarly, choosing a suitable diet provides different types of antioxidants, each occupying its position.
Natural Antioxidant: What Sources?
The main source of natural antioxidants is fruits, vegetables, nuts, legumes, but not only. They are also found in meat and fish, provided they have been traditionally raised. All fruits, vegetables, legumes, and nuts are full of antioxidants, which they use to defend against their predators, but also against UV rays. To take advantage of all these antioxidants that are within reach, it is best to opt for unrefined plant foods from organic farming.
Contrary to popular belief, meat, dairy products, and eggs contain antioxidants, which mainly come from nutrient-rich plants with which these animals are fed. This is one of the reasons why it is also wise (when possible) to choose animals from responsible farming, respecting their initial diet (Red Label, Blue-White-Heart sector, etc.).
Are Foods Rich in Antioxidants Interesting?
As soon as the first studies on antioxidants were published, players in the agri-food industry seized upon antioxidants as an unbeatable health argument. This "involuntary" additive widens the ranks of products with dubious promises. Indeed, foods rich in antioxidants (such as vitamin E or vitamin C) are so in non-significant quantities and for common substances (vitamin C). In many ways, foods rich in antioxidants are therefore not a panacea in the quest for better micronutrient balance. Ignore fads and avoid choosing a product just because it is enriched! Focus instead on its preparation method, the ingredients it contains, and their production method. Ideally, prepare your own meals using unprocessed ingredients. Shop for fruits and vegetables regularly (twice a week rather than once every 15 days) to preserve all the nutrients.
The Advantages of Supplementation
It can be interesting to take supplements rich in antioxidants. To maintain their interest, these supplements must be varied (change products) and last for 2 months, 3 to 4 times a year maximum. Antioxidant supplements should not replace a diet; they complement it in particular situations that "overconsume" antioxidants (sports practice, illness, convalescence, certain medications that limit the absorption of vitamins).