I’m Pavithra KB, senior nutritionist at The Kenko Life. In this modern fast paced world I help individuals make informed, sustainable choices that enhance overall health and well-being. With deep understanding in Food Nutrition and years of hands on experience in this field. I am a firm believer of the power of food to heal, energies and support long term well-being.
Antioxidants in food play a vital role in protecting the body from oxidative stress, which is caused by an imbalance between free radicals and antioxidants in the body. Oxidative stress can lead to damage to cells, tissues, and DNA, contributing to the development of various chronic diseases, including heart disease, cancer, diabetes, and neurodegenerative disorders like Alzheimer’s.
Below are the few ways that antioxidants in food help prevent diseases:
- Protecting Against Cellular Damage
Free radicals are naturally produced during metabolic processes and can be generated by environmental factors such as pollution, UV radiation, and smoking. Antioxidants neutralize free radicals by donating electrons, thereby preventing them from causing oxidative damage to cells, which is linked to the aging process and many diseases.
- Reducing Inflammation
Oxidative stress often triggers chronic inflammation, a key contributor to conditions like arthritis, cardiovascular diseases, and type 2 diabetes. Antioxidants help reduce inflammation by counteracting oxidative stress, thus lowering the risk of inflammation-related diseases.
- Supporting Heart Health
Several antioxidants, including flavonoids (found in fruits, vegetables, and dark chocolate) and vitamins like C and E, protect the cardiovascular system by reducing the oxidation of cholesterol, preventing plaque buildup in arteries, and improving blood vessel function. This helps lower the risk of heart disease and stroke.
- Cancer Prevention
Antioxidants, such as vitamins C and E, selenium, and beta-carotene, have been shown to protect cells from DNA damage caused by free radicals, which can contribute to cancer development. By reducing oxidative damage, antioxidants may help lower the risk of developing certain types of cancer.
- Brain Health
Oxidative stress is a key factor in the development of neurodegenerative diseases like Alzheimer’s, Parkinson’s, and Huntington’s disease. Antioxidants like vitamin E, polyphenols, and flavonoids, which are found in foods such as nuts, berries, and leafy greens, help protect brain cells from oxidative damage, supporting cognitive function and potentially slowing the progression of neurodegenerative diseases.
- Strengthening Immune Function
Antioxidants like vitamin C and zinc support the immune system by enhancing the function of immune cells and protecting them from oxidative damage. This helps the body fight infections and reduces the risk of immune-related diseases.
Key Antioxidant-Rich Foods:
- Vitamin C: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli
- Vitamin E: Nuts, seeds, spinach, and broccoli
- Flavonoids: Berries, apples, onions, and dark chocolate
- Beta-carotene: Carrots, sweet potatoes, and leafy greens
- Selenium: Brazil nuts, fish, and whole grains
