The body is faced with threats constantly, from infection, lack of nutrients, viruses, injuries. But we are also subject to free radicals that damage our cells and genes. Free radicals are formed after we’re exposed to air pollution, cigarette smoke, toxins, STRESS, and even exercising and sunlight.

The property of a substance to act as anti-oxidizing, means it has the ability to donate an electron to these free radicals, or electron grabbers. Free radicals have a habit of stealing electrons from any substance that passes by. Think of them like “pick-pocketers”. If we accumulate too many free radicals in the body, we experience oxidative stress which can lead to cell damage and chronic disease.

Antioxidant-rich foods are rated on their ability to absorb free radicals using the ORAC rating (Oxygen Radical Absorbance Capacity). Foods with antioxidant properties neutralize free radicals with their donation of electrons.

However, just because a food is rich with antioxidant properties, does not mean it will always behave as an antioxidant. In fact, it can behave like a pro-oxidant and begin stealing electrons from other anti-oxidant rich foods. Oooh, the drama ensues.

Let’s start with the background on antioxidants and then let’s get to the reasons you want to include them on your plate.

What are the different types of antioxidants?

There are many different types of antioxidants and each with its own unique properties. Plants may contain more than one type of antioxidant, so don’t be surprised to see them overlap. A few that you’re already familiar with include:

Carotenoids

You know them for their natural pigments
Beta-carotene, alpha-carotene, lutein, lycopene, zeaxanthin

Polyphenols

Found in teas, cereal grains, fruits, vegetables
Flavonoids (anthocyanin, flavonoid, isoflavones, catechins, quercetin), phenolic acids (lignin), polyphenolic amides (capsaicin in peppers), other polyphenols (resveratrol, curcumin, lignans)

Minerals

Copper, iron, zinc, selenium, manganese

Vitamins

Water-soluble B vitamins, C
Fat-soluble A, D, E, K

Estrogens

Protecting mitochondria integrity
Phytoestrogens, estradiol

Terpenoids

Responsible for the fragrance, pigment and solvent-properties of plants
Examples include cannabis, citrus fruits, melaleuca (tea tree), rosemary, sunflower, tea, thyme

Antioxidants may prevent free radical damage associated with cancer development.
Antioxidants can inhibit oxidation in our bodies and prevent future damage from free radicals. Studies isolating specific plants with antioxidants incorporated into the human diet as anticancer agents are demonstrative positive results. However, it should be noted that plants can contain more than one antioxidant. Some of which can benefit each other and some which can counteract one another. This underlines the importance of eating a variety of plant foods.

2. A diet rich in antioxidants may improve mental health, including depression.

Not only is the diet important here, the pattern of the diet is also critical in the role to prevent and treat depression. Our population is witnessing a great pandemic that’s crossed seas and borders, with it has come mental wellbeing concerns. Young and old, people are experiencing more stress, isolation and depression. A balanced diet, rich in whole foods has been shown to modulate and affect mood. In fact, adults with depression report that they consume less antioxidants than the general public.

3. Antioxidants can lower the risk of cardiovascular disease.

Higher intakes of antioxidant rich fruits, veggies and legumes are in fact directly correlated with chronic oxidative stress diseases, such as cardiovascular disease.

A plant-based diet may protect against chronic oxidative stress-related diseases.

4. In older adults, antioxidants have been shown to reduce the effects of macular degeneration

A study done in the 1990s on thousands of individuals over age 49 (gulp, this is old?) concluded that dietary antioxidant rich foods had reduced risk of macular degeneration. There should be a note made that along with lutein and zeaxanthin, zinc played an influential role in preventing macular degeneration.

5. Antioxidants may lower inflammation which leads to chronic disease.

Inflammation is often a precursor to most chronic diseases. Antioxidants that are able to neutralize free radicals, may protect DNA from damage. Turmeric or Curcumin is commonly studied as an intervention measure suggesting that chronic inflammation may be lowered through diet, thus preventing various chronic diseases.

A plant-based or plant-forward diet, such as a Mediterranean-style diet is commonly associated with lowering inflammation due to the various beneficial nutritional attributes that plants have.

How can you get antioxidants on your plate?

Aside from the endogenic sources that our body is capable of creating, we’re focusing on the nutritional exogenic sources.This list could be exhaustive, so rather than go through each and every one, let’s highlight the low-hanging fruit (ha!):

apples
berries
citrus fruits
coconut
kiwi fruit
mango
bell peppers
brussel sprouts
carrots
cauliflower
garlic
onion
yams
black tea
coffee
green tea
Basil
Cumin
Curcumin
Dill
Nutmeg
Peppermint
Rosemary
Turmeric
cannabis
hops
nuts & seeds
whole grains

What about antioxidant supplements?

In most clinical studies, there was not enough evidence to support significant health benefits from participants taking antioxidant supplements. There’s a few reasons for this:

Participants in clinical trials enjoying diets rich in plant foods may have experienced positive health effects from the food, meaning there was no way to isolate the benefits from supplements alone
Antioxidant-rich foods work best in combination with other nutrients, plant chemicals, and other antioxidants. So, supplementing one in preference over another may not have proven effective in studies.
Antioxidant supplements may not have been given enough time to demonstrate their preventative effects on chronic disease
Participants in clinical trials were members of the general public or people at high risk for certain diseases. In other words, they were not under increased oxidative stress

Remember that any product touting the benefits may not always hold enough truth behind the claims. So, before you go out and buy any antioxidant supplements with outlandish marketing claims…

I have your back. I worked in Marketing for years. Marketers are often challenged to push products and stretch the truth. Good marketers will stand by their convictions and integrity, but they may not always have the final say.

What is an antioxidant-lover to do?

Here’s a few rules of thumb:

EAT WHOLE FOODS FIRST - I call this “EWFF”. Before thinking of how a pill or supplement might be easier, or quicker, what if you think of what foods you can incorporate to optimize your nutrition. This might be easier than you think and this is where a registered holistic nutritionist can help. Like me! I work with my clients to focus on eating whole foods first and how we can work them into their weekly meal planning. Legumes? Fruits and vegetables? Whole grains? Leafy greens? Nuts? Seeds? You cannot miss out on all the nutrients that these food groups provide. Seek out the help you need first before popping a pill in your mouth.
GET YOUR INFO FROM A RELIABLE SOURCE - This doesn’t mean the manufacturer always. There are some brilliant wholesalers and retailers of supplements out there with oodles of research, education and resources. Sadly, there are some others selling snake oil too. Talk to an integrative practitioner with a full understanding of your situation and accreditation to provide you with the correct recommended protocol. Those registered as holistic nutritionists may or may not have the education, credentials, insurance and registration to do so. Be sure to do your homework and ask. I can assure you that I have taken all of the steps necessary to make sure I am governed to provide you the right information for your unique health blueprint.
GIVE YOURSELF THE GIFT OF TIME - Okay, I sounded a bit like Oprah there. I cannot emphasize this rule of thumb enough. Too often, we expect instant results from supplements. We’ve been conditioned by the medical practice to think that if we take a pill all our ailments will disappear. This isn’t always the case. It takes ease, transition, care and concentration, along with time. Monitoring the effects is crucial and with a trusted professional in your court, you will stay on course and get the right course corrections, should you need the navigation.

I always offer a free discovery call to those looking to add nutrition into their health plan. If you feel like you’re ready to discover the power of plants, reduce inflammation and heal your life, click below to book your free call today.

In good health,

the nourished willow

Book your free call

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5 Reasons to Add Antioxidants to your Plate