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When researchers first started linking free radicals with chronic disease and ageing, it seemed logical that boosting your antioxidant intake, especially through supplements, would be the antidote. But, as is often the case, the scientific evidence hasn't panned out that way. In fact, research has shown that, in some instances, taking antioxidant supplements can cause harm, and even increase the risk of cancer. Dr Beckett said that's because at high concentrations, substances that normally behave as antioxidants can have the opposite effect and act as pro-oxidants.
That a diet full of fruit and vegetables is healthy still stands, but how much this is due to the antioxidants you eat or drink remains unclear. Dr Beckett said the benefits of antioxidant-rich food is likely due to the entire nutritional value of natural and whole foods, and that antioxidants alone are not a "free radical free pass".
It doesn't need to be. You can get all those things you need from a variety of standard fruits and vegetables," Dr Beckett said. An apple a day is a good start — but the best thing you can do is eat a healthy and balanced diet that includes five to eight servings of fruit and vegetables every day. We acknowledge Aboriginal and Torres Strait Islander peoples as the First Australians and Traditional Custodians of the lands where we live, learn, and work.
Question: Can you have too many antioxidant-rich foods? Posted 20 Apr 20 Apr Thu 20 Apr at pm. New antioxidant extraction method developed by researcher. Want to make the perfect cuppa? Microwave it.
More on:. This can harm cells and body function. Free radicals are also known as reactive oxygen species ROS. Factors that increase the production of free radicals in the body can be internal, such as inflammation , or external, for example, pollution, UV exposure, and cigarette smoke.
Antioxidants are said to help neutralize free radicals in our bodies, and this is thought to boost overall health. Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress. Activities and processes that can lead to oxidative stress include :. The damage caused by oxidative stress has been linked to cancer, atherosclerosis , and vision loss.
It is thought that the free radicals cause changes in the cells that lead to these and possibly other conditions. Other research has indicated that antioxidant supplements may help reduce vision loss due to age-related macular degeneration in older people.
Overall, however, there is a lack of evidence that a higher intake of specific antioxidants can reduce the risk of disease. In most cases, results have tended to show no benefit, or a detrimental effect, or they have been conflicting. There are thought to be hundreds and possibly thousands of substances that can act as antioxidants. Each has its own role and can interact with others to help the body work effectively. Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods.
Each antioxidant serves a different function and is not interchangeable with another. This is why it is important to have a varied diet. To obtain some specific antioxidants, try to include the following in your diet:. Vitamin C : Most fruits and vegetables, especially berries, oranges, and bell peppers. Scientists believe molecules called free radicals can contribute to the aging process. They also may play a part in diseases, like cancer, diabetes, and heart disease.
Antioxidants are chemicals that help stop or limit damage caused by free radicals. Your body uses antioxidants to balance free radicals. This keeps them from causing damage to other cells. Antioxidants can protect and reverse some of the damage.
They also boost your immunity. You can help fight and reduce free radicals and the damage they cause. You can stop smoking, get sun exposure safely, and eat healthy. Antioxidants may also help. Your body produces some antioxidants. The best way to get antioxidants is through certain foods and vitamins.
Common antioxidants include:. You can get most of these antioxidants by eating a healthy diet. This includes a mix of colorful fruits and vegetables.
Whole grains, seeds, and nuts also provide good nutrients. Each antioxidant has a different chemical makeup. Each one provides different health benefits. Too much of one antioxidant can be harmful. Talk to your doctor before changing your diet or taking supplements. Doctors recommend eating a balanced diet that include fresh fruits and vegetables.
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