In the health and nutrition industry, there is much talk about antioxidants and antioxidant rich foods. What are they, and what do they mean for our health?

A free radical is a molecule that has become unstable due to oxidation. This means that the molecule doesn’t have an even number of electrons, and will try to bond with other molecules in order to replace the missing electron. However, once it has found an electron to ‘steal’ from another molecule, that molecule in turn becomes a free radical. This process creates a chain reaction as these oxidised molecules travel through the body in search of electrons.

An excess of free radicals damage the body’s DNA, and cells with damaged DNA are more likely to develop genetic mutations such as cancer. Free radicals are also responsible for tissue damage, ageing and clogged arteries. While oxidation is a process that is natural and can be easily combatted by a healthy body, our modern lifestyles have led to many of us being exposed to more free radicals than our bodies can safely handle.

Some causes of oxidation and free radicals are:

• Fried food
• Excess consumption of alcohol
• Irradiated foods
• Air pollution
• Smoking
• Ultraviolet radiation from the sun
• Excessive exercise

Luckily, free radicals can be combatted with the help of antioxidant rich foods.

 

Antioxidants are nutrient dense substances that prevent and repair damage caused by oxidation. They inhibit the chain reactions of oxidation by becoming oxidised themselves. Antioxidants are by nature stable and less reactive, so they are able to stay in an oxidised state without stealing electrons from other molecules. Eventually they move to the surface of the cell membrane where they can safely pick up an electron and return to their normal state, ready to stabilise another free radical.

Some antioxidant rich foods

Berries are the best source of antioxidants, and some berries with a high antioxidant content are:

• Acai berries
• Blueberries
• Goji berries
• Maqui berries
• Strawberries
• Cranberries
• Noni berries
• Blackberries
• Aronia berries

Here are some other antioxidant rich foods:

• Broccoli
• Garlic
• Green Tea
• Tomatoes
• Red grapes
• Spinach
• Carrots
• Prunes
• Alfalfa sprouts
• Beans