Let us cut to the chase! Free radicals are unstable atoms that are generated during bodily metabolic activities or may be triggered by external factors like pollution, UV radiation, and smoking. When levels of free radicals rise in your body, it increases oxidative stress and chronic inflammation. In the need for optimal health, antioxidants have won a stance as unsung heroes for their ability to fight off free radicals and defend our bodies and cells against the damage caused by free radicals.
To protect our body and cells against the damaging effects of free radicals and to slow the aging process, we must understand the importance of balancing antioxidants and free radicals. In this blog, we do a deep dive into how antioxidants work and what role they play in maintaining longevity and vitality.
How Free Radicals Damage the Body
Free radicals are extremely reactive, unstable molecules that lack an electron. They take an electron from healthy cells in a quest to stabilize, which initiates a series of cell-damaging reactions known as oxidative stress. Free radicals are generated both internally and externally. Internally—through bodily metabolic functions and stress-induced inflammation, and externally—from sources such as pollution, certain food, UV exposure, stress, and unhealthy lifestyle habits.
When these free radicals are gradually overloaded, they cannot be destroyed as their accumulation causes oxidative stress which in turn is responsible for various diseases like cancer, autoimmune disorders, cardiovascular diseases, etc. Here, antioxidants come to the rescue. They are naturally produced in the body through metabolism or are externally supplemented via foods and/or supplements; and help in neutralizing/stabilizing free radicals, reducing the oxidative load on the body. Antioxidants are therefore considered the body’s repair team as they help in mending the damaging effects of oxidative stress.
Understanding the consequences of oxidative stress and aging may help us protect our bodies by lowering exposure and adopting healthy lifestyle changes where antioxidant-free radical balance is of utmost importance.
Top Antioxidant Supplements and Their Benefits
Some antioxidants stand out when it comes to effectively fighting off free radicals in the body. Incorporating the best antioxidant supplements in various forms in your daily routine can have a significant impact by reducing oxidative stress. Some crucial antioxidants and their functions are:
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Vitamin C:
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Vitamin C has excellent antioxidant properties, immune-boosting effects, and the ability to enhance collagen production which is necessary for skin elasticity and wound healing.
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It neutralizes free radicals and fights off oxidative damage in water-soluble areas of the body as it is a water-soluble vitamin and is highly effective in these areas.
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While citrus fruits, bell peppers, and broccoli are excellent food sources of Vitamin C, supplementation can help optimal consumption during stress or diseases.
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Vitamin E:
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Lipid peroxidation is a process that damages the fats of the cell membranes contributing to heart diseases and faster aging.
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Vitamin E is a fat-soluble vitamin that works along with Vitamin C and acts in these areas and protects the cell membranes from such damage.
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Dietary sources like nuts, seeds, and spinach are rich in Vitamin E but when there is less access to these food sources, supplementations take on the role of vitamin E optimization in the body.
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Glutathione:
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Glutathione supports liver function, detoxifies cells and restores other antioxidants.
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Glutathione levels reduce with increasing age but NAC (N-acetyl Cysteine) supplementation boosts natural glutathione production, restoring its antioxidant functions in the body.
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Astaxanthin:
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A carotenoid derived from microalgae, astaxanthin is 6000 times more powerful than vitamin C in acting against oxidative cell damage.
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It is useful for eye, skin and brain health.
Natural Sources of Antioxidants: Best Foods for a Healthy Diet
There are plenty of natural sources of antioxidants in the form of antioxidant-rich foods that can be easily integrated into our routine diets. These foods are essential for overall well-being, but most importantly help in combating free radicals. Some of the best antioxidant source options can be explored here:
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Fruits:
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Sources include: Berries (strawberries, raspberries), citrus fruits (lemon, grapefruit, orange), and pomegranate.
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These foods are abundant in vitamin C, anthocyanins and ellagic acid that boost immune function and reduce oxidative damage on cells.
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Vegetables:
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Sources include: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, brussel sprouts), and tomatoes.
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These vegetables are packed with vitamin E, beta-carotene and lycopene which reduce inflammation and stabilize free radicals.
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Herbs and Spices:
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Sources include: Shilajit, Turmeric (rich in curcumin), Green tea (rich in catechins), and ginger (rich in gingerol).
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These are essential as they provide anti-inflammatory properties alongside reducing oxidative stress.
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Nuts and Seeds:
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Sources include: Walnuts, almonds, and flax seeds which are rich in Vitamin E and polyphenols.
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Their healthy fat content supports brain and heart health.
Creating the best diet for reducing free radicals only requires incorporating these simple, nutrient-rich and easily available antioxidant sources into your diet.
Alcami’s golden Shilajit resin is rich in antioxidants that improve immunity and has anti-aging properties as well! This ancient superfood has been extracted carefully from locations across the world.
How to Choose the Best Antioxidant Supplements
Understanding a few key factors before choosing an antioxidant supplement can help you choose the right high-quality supplement among a plethora of available supplements. Here is how you can ensure safety and quality:
Importance of Bioavailability:
- Bioavailability is the amount of biochemical compounds being readily absorbed by the body. Not all supplements have the same bioavailability component, hence checking for this is crucial.
- Eg: Liposomal Vitamin C has a higher absorptive capacity than standard forms, similarly Ubiquinol (an active form of CoQ10) is more absorptive than ubiquinone.
Natural vs. Synthetic Sources:
- Whole food and plant-derived antioxidants always have a superior effectiveness and absorptivity when compared to synthetic antioxidants.
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Going through labels for related information can help you get the most bioavailable and potent forms.
Medication Interactions:
- Certain antioxidants may interact with certain medications in case of diabetes, blood thinning drugs and chemotherapy drugs, causing unnecessary complications and side effects.
- Consulting a healthcare provider for appropriate advice before starting to use a new supplement is recommended for obtaining maximum benefits.
The Role of Antioxidants in Anti-Aging and Disease Prevention
Aging is an intricate process that is an important risk factor in the development and advancement of many diseases. Chronic age-related diseases have become increasingly common and the pathogenesis of most of these diseases involves the accumulation of free radicals in the body. Antioxidants are rightly called “the disease warriors” for their ability to reduce the potency of age-related disease factors by combating and neutralizing free radicals. Here’s how they do it:
Slow cellular aging:
Neutralized free radicals cannot cause oxidative damage to the cells, hence, they improve skin elasticity and repair mechanisms, reduce wrinkles and improve texture.
Brain health:
Resveratrol and Vitamin E are involved in the improvement of cognitive function by protecting the neurons from oxidative damage, which therefore, reduces the risk of neurodegenerative diseases like Alzheimer's and Parkinson's diseases.
Heart Health and Immune System Support:
Antioxidants help improve blood vessel function and circulation, alongside preventing oxidation of LDL cholesterol, which may cause various cardiovascular complications. Simultaneously, antioxidants improve cell repair mechanisms and reduce inflammation, reducing the risk of infections.
Common Myths About Antioxidants Debunked
You may often wonder “Do antioxidants really work?” and form a few common misconceptions about antioxidants which may not be completely true. Let us help you debunk these common myths here:
Myth: “More antioxidants are always better”
- Fact: It is important to balance the quantities of antioxidants consumed as excessive consumption may even promote oxidative stress, causing further harm instead of reducing it.
Myth: “You can get enough antioxidants from one’s diet”
- Fact: Antioxidant-rich diets and lifestyle changes are a good source but modern-day soil insufficiency results in depleted antioxidant levels which can be covered by supplementation.
Myth: “All antioxidant supplements are equally effective”
- The effectiveness of antioxidants depends on their bioavailability levels. Higher levels of bioavailability give higher effectiveness. For example, Liposomal Vitamin C or Ubiquinol CoQ10 are more effective than their standard forms due to their enhanced bioavailability.
Enhance Your Health with Antioxidant Supplements
Antioxidants create a wall of defense against free radicals protecting your body from oxidative stress, aging, and age-related disease occurrences. Inculcating antioxidant-rich foods and trusted antioxidant supplements in your daily routine can help you boost your immune system and overall vitality naturally by protecting your cells from chronic damage.
Alcami Elements’ premium range of best antioxidant supplements offers science-backed solutions to help you transform your health. Ready to take the next step? Explore Alcami Elements’ range of elements now!
