![\"Antioxidant](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/10\/Antioxidant-in-dictionary-1200x800.jpeg\"\/)
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(\u00a9 sharafmaksumov – stock.adobe.com)<\/p>\n
In A Nutshell<\/p>\n
Why it matters:\u00a0Oxidants\u2014including highly reactive free radicals\u2014damage proteins, fats, and DNA; chronic oxidative stress is linked to aging and diseases like cancer, heart disease, diabetes, and dementia.<\/p>\n
Pills vs. plate:\u00a0High-dose single-antioxidant supplements don\u2019t reduce mortality and can sometimes backfire; food-based antioxidants are consistently associated with better outcomes.<\/p>\n
Power foods:\u00a0Color-rich plants and certain drinks\/nuts pack the most punch\u2014think blueberries, pomegranate\/blackberries, cooked artichoke and red kale, coffee\/green tea, walnuts\/pecans, sunflower seeds, plus small amounts of spices like clove, rosemary, and thyme.<\/p>\n
Do this:\u00a0\u201cEat the rainbow,\u201d vary your choices (diversity > perfection), favor fresh\/local when possible, and remember sensible cooking can\u00a0maintain or even boost\u00a0antioxidant capacity in some foods.<\/p>\n
When it comes to describing what an antioxidant is, it\u2019s all in the name: Antioxidants counter oxidants<\/a>. And that\u2019s a good thing. <\/p>\n Oxidants can damage the structure and function of the chemicals in your body critical to life \u2013 like the proteins<\/a> and lipids<\/a> within your cells, and your DNA, which stores genetic information<\/a>. A special class of oxidants, free radicals, are even more reactive and dangerous<\/a>.<\/p>\n As an assistant professor of nutrition<\/a>, I\u2019ve studied the long-standing research showing how the imbalances in antioxidants and oxidants lead to oxidative stress<\/a>, which is linked to cancer<\/a>, diabetes<\/a>, cardiovascular disease<\/a> and dementia and Alzheimer\u2019s disease<\/a>. In fact, a primary cause of aging<\/a> is the damage accumulated across of a lifetime of oxidative stress.<\/p>\n Simply put: To help prevent oxidative stress<\/a>, people need to eat foods with antioxidants and limit their exposure to oxidants, particularly free radicals.<\/p>\n The Research: Food, Not Supplements<\/p>\n There\u2019s no way for any of us to avoid some oxidative stress. Just metabolism \u2013 the processes in your body<\/a> that keep you alive, such as breathing, digestion and maintaining body temperature \u2013 are a source of oxidants and free radicals<\/a>. Inflammation<\/a>, pollution<\/a> and radiation<\/a> are other sources.<\/p>\n As a result, everyone needs antioxidants. There are many different types: enzymes<\/a>, minerals<\/a>, vitamins<\/a> and phytochemicals<\/a>.<\/p>\n Two types of phytochemicals deserve special mention: carotenoids<\/a> and flavonoids<\/a>. Carotenoids<\/a> are pigments, with the colors yellow, orange and red; they contain the antioxidants beta-carotene<\/a>, lycopene<\/a> and lutein<\/a>. Some flavonoids<\/a>, called anthocyanins<\/a>, are pigments that give foods a blue, red or purple color.<\/p>\n Although your body produces some of these antioxidants<\/a>, you can get them from the foods you eat, and they\u2019re better for you than supplements.<\/p>\n In fact, researchers found that antioxidant supplements did not reduce deaths<\/a>, and some supplements in excessive amounts contribute to oxidative stress<\/a>, and may even increase the risk of dying<\/a>.<\/p>\n It should be pointed out that in most of these studies<\/a>, only one or two antioxidants were given, and often in amounts far greater than the recommended daily value<\/a>. One study, for example, gave participants only vitamin A, and at an amount more than 60 times an adult\u2019s recommended intake<\/a>. <\/p>\n A synopsis of the study that measured the antioxidant content of more than 3,000 foods.<\/p>\n Foods Rich In Antioxidants<\/p>\n In contrast, increased antioxidant intake<\/a> from whole foods is related to decreased risk of death<\/a>. And although antioxidant supplementation didn\u2019t reduce cancer rates in smokers<\/a>, the antioxidants in whole foods did<\/a>.<\/p>\n But measuring antioxidants in foods is complicated. Extensive laboratory testing is required<\/a>, and too many foods exist to test them all anyway. Even individual food items that are the same exact variety of food \u2013 such as two Gala apples \u2013 can have different amounts of antioxidants. Where the food was grown and harvested<\/a>, how it was processed<\/a> and how it was stored during transportation and while in the supermarket<\/a> are factors. The variety of the food also matters \u2013 the many different types of apples, for instance, can have different amounts of antioxidants<\/a>.<\/p>\n Nonetheless, in 2018, researchers quantified the antioxidant content of more than 3,100 foods<\/a> \u2013 the first antioxidant database. Each food\u2019s antioxidant capacity was determined by the amount of oxidants neutralized by a given amount of food. The researchers measured this capacity in millimoles per 100 grams, or about 4 ounces.<\/p>\n For fruits easily found in the grocery store, the database shows blueberries<\/a> have the most antioxidants \u2013 just over 9 millimoles per 4 ounces. The same serving of pomegranates and blackberries each have about 6.5 millimoles.<\/p>\n For common vegetables<\/a>, cooked artichoke has 4.54 millimoles per 4 ounces; red kale, 4.09 millimoles; cooked red cabbage, 2.15; and orange bell pepper, 1.94.<\/p>\n Coffee<\/a> has 2.5 millimoles per 4 ounces; green tea<\/a> has 1.5; whole walnuts<\/a>, just over 13; whole pecans, about 9.7; and sunflower seeds, just over 5. Herbs and spices have a lot<\/a>: clove has 465 millimoles per 4 ounces; rosemary has 67; and thyme, about 64. But keep in mind that those enormous numbers are based on a quarter-pound. Still, just a normal sprinkle packs a powerful nutritional punch<\/a>.<\/p>\n Other Tips<\/p>\n Other ways to choose antioxidant-rich foods: Read the nutrition facts label<\/a> and look for antioxidant vitamins and minerals \u2013 vitamins A, C, E, D, B2, B3 and B9, and the minerals selenium, zinc and manganese.<\/p>\n Just know the label has a drawback. Food producers and manufacturers are not required to list every nutrient of the food on the label. In fact, the only vitamins and minerals required by law<\/a> are sodium, potassium, calcium, iron and vitamin D.<\/p>\n Also, focus on eating the rainbow<\/a>. Colorful foods are often higher in antioxidants, like blue corn<\/a>. Many darker foods are rich in antioxidants, too, like dark chocolate<\/a>, black barley<\/a> and dark leafy vegetables, such as kale and Swiss chard<\/a>.<\/p>\n Although heat can degrade oxidants, that mostly occurs during the storage and transportation of the food<\/a>. In some cases, cooking may increase the food\u2019s antioxidant capacity, as with leafy green vegetables<\/a>.<\/p>\n Keep in mind that while blueberries, red kale and pecans are great, their antioxidant profile will be different than that of other fruits, vegetables and nuts. That\u2019s why diversity is the key: To increase the power of antioxidants<\/a>, choose a variety of fresh, flavorful, colorful and, ideally, local foods.<\/p>\n Disclaimer: This article is for general information and education only. It is not medical advice. Always consult a qualified healthcare professional for guidance on diet, supplements, and specific health conditions.<\/p>\n Nathaniel Johnson<\/a>, Assistant Professor of Nutrition and Dietetics, University of North Dakota<\/a>. He does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.<\/p>\n This article is republished from The Conversation<\/a> under a Creative Commons license. Read the original article<\/a>.<\/p>\n![\"Fruit](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/10\/alexander-gamanyuk-wysc5ILTCqE-unsplash-1200x800.jpg\"\/)
The antioxidant levels of a food can be affected by its storage time in the supermarket.(Photo by Alexander Gamanyuk on Unsplash)<\/p>\n![\"The](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/10\/1761124331_898_count.gif\"\/)
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