Why Are Antioxidants Important? Best Food Sources You Must Add To Your Diet

You must have heard experts talking about the benefits of antioxidant-rich foods, but why are they important? For the unversed, antioxidants are molecules that help protect the body from oxidative stress, which occurs when there is an imbalance between free radicals and antioxidants in the body. Free radicals are harmful compounds that can cause damage if their levels become too high in the body. They can damage cells, proteins, and DNA, potentially leading to various diseases such as diabetes, heart disease, and even cancer. Additionally, an accumulation of free radicals can accelerate the ageing process. In simple terms, antioxidants help the body combat harmful free radicals, thereby reducing the risk of serious health conditions.

Understanding the importance of antioxidants

The role of antioxidants can be further classified as:

1. Cellular protection

Antioxidants neutralise free radicals, reducing the risk of cellular damage. This helps lower the risk of chronic diseases like cancer, heart disease, and neurodegenerative disorders.

2. Strong immunity

Antioxidants support the immune system by protecting immune cells from oxidative damage. A robust immune response is crucial for combating infections and other diseases.

3. Inflammation control

Many antioxidants possess anti-inflammatory properties, which help reduce inflammation throughout the body. This is important because chronic inflammation is linked to various health issues, including arthritis and cardiovascular disease.

4. Skin health

Antioxidants are well known for their role in improving skin health from the inside out. They protect the skin against damage from UV radiation and pollution, reducing the signs of ageing.

5. Eye health

Certain antioxidants, like lutein and zeaxanthin, are particularly beneficial for eye health. They help lower the risk of conditions like macular degeneration and cataracts.

6. Enhances cognitive function

Some studies suggest that antioxidants may play a role in protecting brain health and reducing the risk of neurodegenerative diseases like Alzheimer's and Parkinson's disease.

Food sources of antioxidants

Many foods are naturally rich in antioxidants. You can increase your antioxidant intake by incorporating these foods into your diet:

1. Fruits

• Berries: Blueberries, strawberries, raspberries, and blackberries are some of the best sources
• Citrus fruits: Oranges, lemons, limes, and grapefruits are rich in vitamin C, a powerful antioxidant
• Pomegranates: These fruits are loaded with polyphenols, which have strong antioxidant properties

2. Vegetables

• Leafy greens: Spinach and kale are rich in vitamins A, C, and K, as well as flavonoids and carotenoids
• Cruciferous vegetables: Broccoli, Brussels sprouts, and cauliflower

3. Nuts and seeds

• Walnuts
• Pecans
• Flaxseeds
• Chia seeds

4. Legumes

• Beans
• Lentils
• Chickpeas

5. Whole grains

Foods like oats, quinoa, and brown rice provide antioxidants such as phenolic acids.

6. Herbs and spices

• Turmeric (curcumin has powerful antioxidant properties)
• Cinnamon
• Ginger
• Clove

7. Dark chocolate

Rich in flavonoids, high-quality dark chocolate (70% cocoa or more) has potent antioxidant properties.

8. Beverages

• Green tea
• Coffee

Add these fruits, vegetables, nuts, and other antioxidant-rich foods to maintain health and prevent diseases.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.