Key Antioxidants to Know for Advanced Nutrition

Antioxidants play a vital role in advanced nutrition by protecting our cells from damage caused by oxidative stress. Key nutrients like vitamins C and E, selenium, and various phytonutrients help support overall health and reduce the risk of chronic diseases.

1. Vitamin C (Ascorbic acid)

   • Essential water-soluble vitamin that acts as a powerful antioxidant, protecting cells from oxidative stress.
   • Plays a crucial role in collagen synthesis, supporting skin, blood vessels, and connective tissues.
   • Enhances the absorption of non-heme iron from plant-based foods, contributing to overall nutritional status.

2. Vitamin E (Tocopherols and tocotrienols)

   • Fat-soluble antioxidant that protects cell membranes from oxidative damage by neutralizing free radicals.
   • Supports immune function and skin health, and may reduce the risk of chronic diseases.
   • Exists in several forms, with alpha-tocopherol being the most biologically active in humans.

3. Beta-carotene

   • A precursor to vitamin A, beta-carotene is a carotenoid that provides antioxidant protection and supports vision.
   • Found in colorful fruits and vegetables, it contributes to skin health and immune function.
   • Its antioxidant properties may help reduce the risk of certain chronic diseases, including some cancers.

4. Selenium

   • A trace mineral that plays a critical role in antioxidant enzyme systems, particularly glutathione peroxidase.
   • Supports thyroid function and immune response, and may help reduce inflammation.
   • Adequate selenium intake is associated with a lower risk of certain cancers and cardiovascular diseases.

5. Flavonoids

   • A diverse group of phytonutrients with strong antioxidant properties, found in fruits, vegetables, tea, and red wine.
   • May help reduce inflammation, improve cardiovascular health, and enhance cognitive function.
   • Flavonoids can modulate cell signaling pathways, contributing to their protective effects against chronic diseases.

6. Polyphenols

   • A broad category of antioxidants found in plant-based foods, known for their anti-inflammatory and anti-cancer properties.
   • Support gut health by promoting beneficial gut bacteria and may improve metabolic health.
   • Associated with reduced risk of chronic diseases, including heart disease and diabetes.

7. Glutathione

   • A tripeptide composed of three amino acids, it is a key antioxidant that protects cells from oxidative stress.
   • Plays a vital role in detoxification processes and maintaining cellular health.
   • Levels of glutathione can be influenced by diet, lifestyle, and environmental factors.

8. Coenzyme Q10 (Ubiquinone)

   • A fat-soluble antioxidant that is essential for energy production in cells and protects against oxidative damage.
   • Supports heart health and may improve exercise performance and recovery.
   • Levels of CoQ10 decline with age and certain health conditions, making supplementation beneficial for some individuals.

9. Lycopene

   • A carotenoid with potent antioxidant properties, primarily found in tomatoes and other red fruits.
   • Associated with a reduced risk of prostate cancer and may support heart health.
   • Cooking tomatoes increases the bioavailability of lycopene, enhancing its health benefits.

10. Resveratrol

    • A polyphenolic compound found in red wine, grapes, and berries, known for its antioxidant and anti-inflammatory effects.
    • May promote cardiovascular health by improving endothelial function and reducing blood pressure.
    • Research suggests potential benefits for longevity and neuroprotection, although more studies are needed to confirm these effects.