# Antioxidants: the body’s natural shield against ageing and disease

> Antioxidants play a key role in protecting our body from free radicals, which can cause oxidative stress and damage cells.

URL: https://www.acai.si/novice/antioxidants-the-bodys-natural-shield-against-ageing-and-disease

Find out how antioxidants protect the body from harmful free radicals and which foods contain the most of them.

Antioxidants play a key role in protecting our body from free radicals, which can cause oxidative stress and damage cells. By regularly eating foods rich in antioxidants, such as acai, blueberries and dark chocolate, we can reduce the risk of heart disease, cancer and premature ageing. Find out why antioxidants are an essential part of a healthy diet and which foods contain the most of them.

## What are antioxidants and why do they matter?

Antioxidants are essential for protecting the body against harmful free radicals, which cause oxidative stress. This stress can lead to cell damage and is linked to the ageing process and the development of numerous diseases, such as cardiovascular disease, cancer and neurodegenerative diseases. **Antioxidants in food**, such as those found in fruit and vegetables, help neutralise free radicals, which contributes to better health and longer-lasting vitality ([Healthline](https://www.healthline.com/))

### Where and how do free radicals form?

Free radicals form in the body as part of various processes, mainly metabolism, when our body converts food into energy. This is a natural process in which oxygen reacts with molecules in the body and causes oxidation. Small amounts of free radicals are normal and even necessary, as they take part in the body's immune response, but their number can quickly rise because of external factors such as a poor diet, exposure to UV rays, pollution, tobacco smoke and alcohol.

### How do antioxidants work?

Antioxidants work by neutralising free radicals before they can damage cells. They give the free radical an **electron**, which stabilises it and prevents further damage. In this way, antioxidants reduce oxidative stress and protect the body from chronic diseases and premature ageing.

**Types of antioxidants**

Antioxidants can be divided into two groups:

- **Endogenous antioxidants**: These are antioxidants that the body produces itself. They include:

- **Superoxide dismutase (SOD)**

- **Glutathione**

- **Catalase**

- **Coenzyme Q10**

These enzymes are the first line of defence against free radicals and oxidative stress.

- **Exogenous antioxidants**: These are the ones the body gets from food. The most important include:

- **Vitamin C**: A water-soluble antioxidant that protects cells and helps with collagen synthesis.

- **Vitamin E**: A fat-soluble antioxidant that protects cell membranes.

- **Carotenoids**: Such as beta-carotene, lutein and lycopene, found in fruit and vegetables.

- **Flavonoids**: Antioxidants found in plants, with strong anti-inflammatory properties.

### Where do we find antioxidants?

Antioxidants are most abundant in fresh fruit and vegetables, especially those with vivid colours **(**[Mayo Clinic](https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/grass-fed-beef/faq-20058059)).

A few examples:

- **Vitamin C**: Citrus fruit, strawberries, kiwi, peppers, broccoli, acerola.

- **Vitamin E**: Nuts, seeds, vegetable oils, avocado.

- **Beta-carotene**: Carrots, sweet potatoes, spinach, pumpkin.

- **Flavonoids**: Berries (blueberries, blackberries), dark chocolate, green tea.

### Antioxidants and health

Studies show that antioxidants reduce the risk of numerous chronic diseases:

- **Heart health**: They reduce the oxidation of LDL cholesterol, which can lead to atherosclerosis (hardening of the arteries).

- **Cancer**: Antioxidants protect DNA from mutations that can cause cancer.

- **Skin health**: Antioxidants such as vitamins C and E help protect the skin from damage caused by UV rays, which reduces premature ageing and wrinkles.

Antioxidants are essential for maintaining health, as they protect cells from free radical damage. Eating foods rich in antioxidants, such as fresh fruit, vegetables, nuts and seeds, can help reduce the risk of chronic diseases and prolong the body's vitality. Eating antioxidants regularly is a simple and effective way to protect the body from everyday stressors.

### Foods rich in antioxidants

**Antioxidant content (ORAC* units per 100 g)**

**Acai (frozen pulp)**
15,405

**Wild blueberries**
9,621

**Blackcurrants**
7,960

**Dark chocolate (70-85% cocoa)**
20,816

**Walnuts**
17,940

**ORAC** (Oxygen Radical Absorbance Capacity) measures a food's ability to absorb and neutralise free radicals. Acai ranks among the best sources of antioxidants, as it contains a very high amount of these beneficial substances, which help fight oxidative stress. ([National Institutes of Health (NIH)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4885091/).

So acai stands out among foods with high antioxidant values, which explains its popularity as a "superfood" in smoothies and acai bowls.

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