Antioxidants 101: A Complete Guide

The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

You’ve probably heard the word “antioxidant” before, but how much do you really know about these important nutrients?

Here, we explain what antioxidants are, how they function in the body, how to increase your intake, and more.

What Are Antioxidants?

“Think of them as tiny bodyguards for your cells,” says Bree Phillips, RD, a nutrition and wellness consultant with a private practice in San Francisco.

Types of Antioxidants

There are several different types of antioxidants, each of which may play an important role in your health.

• Phytonutrients are chemical compounds found in plants (such as fruits, vegetables, and whole grains). Of the thousands of identified phytonutrients, flavonoids are the most common.

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• Flavanols are a type of flavonoid known for their high antioxidant content and cardiovascular benefits.

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• Certain vitamins have antioxidant effects — namely, vitamins A, C, and E.
• Certain minerals are considered to be antioxidants, including copper, manganese, selenium, and zinc.
• Certain enzymes are made in the body and help defend against oxidative stress, including catalase, glutathione peroxidase, and superoxide dismutase.

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  “We can’t get these types of antioxidants through food,” says Sarah Pflugradt, PhD, a registered dietitian and adjunct professor at American University, based in Alexandria, Virginia. “However, certain nutrients in the diet support their production, such as B vitamins, iron, zinc, and copper.”

Essential Oils May Also Offer Antioxidant Benefits

Check the U.S. Food and Drug Administration’s (FDA) list of essential oils to see which ones are generally recognized as safe for their intended use.

Potential Health Benefits of Antioxidants

If you’re into Star Wars: ”Think of antioxidants as a Jedi and free radicals like the Sith,” says Rhyan Geiger, RDN, founder of Phoenix Vegan Dietitian, a website with tips and recipes for vegans, who is based in Arizona.

Antioxidants protect cells from free radical damage, but the evidence is less clear about how that translates to specific health benefits.

• Cancer
• Heart disease
• Cognitive decline
• Age-related vision loss

Can Antioxidants Help With Weight Loss?

Antioxidants from food may indirectly affect weight loss because protection from oxidative stress might reduce chronic inflammation and metabolic dysfunction, two potential factors in the development of obesity.

According to the authors, though, we still don’t completely understand the effects of antioxidants on weight, nor do we have a clear picture of exactly which foods to eat and in which quantities for the best result.

Phillips adds that many antioxidant-rich foods are low in calories and high in fiber. “This helps with satiety and can make it easier to manage weight,” she says.

How to Select and Store Antioxidants

Here’s what to look for in antioxidant-rich foods and tips on how best to store them.

Selection

If you’ve ever heard advice to “eat the rainbow,” there’s good reason for it: “A food that is naturally vibrant in color can be an indicator of high antioxidant content,” Geiger says. “Think of foods like berries, cherries, kale, and sweet potatoes.”

Phillips recommends including at least two different colors of produce at each meal to maximize antioxidant diversity throughout the day.

Storage

Phillips shares the following tips for storing antioxidant-rich produce:

• Keep berries in the fridge unwashed until you’re ready to eat them.
• Leave tomatoes and stone fruits on the counter until ripe, then refrigerate.
• Refrigerate leafy greens, wrapping them in a paper towel to absorb moisture and keep them crisp.
• Store fresh herbs in the fridge in a jar with a small amount of water, covering it with a plastic bag.

How to Eat Antioxidants

Eating more antioxidants means reaching for more whole or minimally processed fruits, vegetables, nuts and seeds, whole grains, and herbs and spices. Eating a variety of these foods is key to providing your body with a wide range of nutrients.

Cooking can affect antioxidant levels. Generally, it’s best to use gentler cooking methods. “Boiling may cause antioxidants to leach into the cooking water, while steaming or lightly sautéing may preserve more of the benefits,” Phillips says.

“A helpful rule of thumb is to reference the color: When the color saturation fades during cooking, it’s possible that the antioxidants may be as well,” Phillips says.

Examples of foods high in different types of antioxidants include the following:

Phytonutrients

Vitamin A

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Vitamin C

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Vitamin E

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Copper

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Manganese

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Selenium

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Zinc

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Health Risks of Antioxidants

There are few — if any — risks associated with eating antioxidant-rich foods like fruits and veggies (unless, of course, you have a food allergy).

To choose a quality supplement, check the label for USP, NSF, or ConsumerLab Approved. This means the product has undergone third-party testing for quality and purity. And be sure to talk to your doctor before taking any supplements, especially if you’re on medication or have a preexisting health condition such as cancer.

Rather than taking supplements, Pflugradt recommends getting antioxidants from whole foods, which provide additional nutrients like fiber, vitamins, and minerals that help support your overall health.

The Takeaway

• Antioxidants are powerful nutrients and compounds that may help protect your cells from damage and reduce the risk of certain chronic diseases.
• It’s best to get antioxidants by eating a varied, plant-based diet rich in fruits, vegetables, nuts, and whole grains.
• Antioxidant supplements may come with health risks, especially in high doses and for people with underlying conditions, so talk to your healthcare provider before taking one.