Antioxidants are compounds that neutralize free radicals, unstable and reactive molecules that are missing at least one electron in their chemical structure. When the ratio of antioxidants to free radicals in the body is unfavorable, it can lead to oxidative stress. Under oxidative stress, free radicals react with the body’s cells, producing additional free radical molecules and contributing to cell damage and disease, such as cardiovascular disease and cancer.
Health benefits of antioxidants
• Anti-cancer (e.g., inhibits tumor growth)
• Anti-inflammatory
• Cardioprotective (e.g., atherosclerosis, cardiovascular diseases)
• Protective against age-related conditions (e.g., Alzheimer’s disease, Parkinson’s disease,
macular degeneration, cataracts)
What is an antioxidant-rich diet?
Eating a balanced diet that incorporates a variety of plant foods, such as fruits, vegetables, and legumes, is the best way to incorporate antioxidant-rich foods into your routine. Plant foods are especially good sources of antioxidants as they contain phytonutrients, a group of plant-based chemical compounds with antioxidant properties. Based on the Dietary Guidelines for Americans, the following image provides an overview of foods and servings sizes to include in a balanced diet.
