what are antioxidants?
antioxidants are a broad group of compounds, including certain vitamins, minerals and plant compounds, that help protect the body's cells from oxidative stress. oxidative stress happens naturally as part of everyday metabolism, but it can be increased by factors such as pollution, smoking and excessive sun exposure. the body has its own antioxidant defence systems, and dietary antioxidants support this alongside them.
their role in the body
several well known nutrients have a recognised role in the protection of cells from oxidative stress, including vitamin e, vitamin c, selenium and zinc. seeds contribute a number of these, with sunflower seeds particularly notable for their vitamin e content and sesame and pumpkin seeds offering selenium and zinc respectively. beyond individual vitamins and minerals, plant foods also contain a wide range of other antioxidant compounds, including polyphenols, which are found across seeds, fruits, vegetables and wholegrains. eating a varied, colourful diet is generally considered the most reliable way to obtain a broad spread of antioxidant compounds, rather than focusing on any single "superfood".
good dietary sources
- seeds, including sunflower, sesame and pumpkin seeds
- colourful fruits and vegetables, particularly berries and leafy greens
- nuts and wholegrains
- tea, coffee and dark chocolate, in moderation
things to consider
while antioxidants are an important part of a healthy diet, high dose antioxidant supplements are not necessarily better than getting antioxidants from whole foods, and in some research, very high dose supplementation of certain antioxidants has not shown the same benefits as food based intake, and in some cases has raised concerns, particularly for smokers with beta carotene supplements, for example. a food first approach, built around a wide variety of plant foods, is generally considered the more evidence based way to support the body's antioxidant status. anyone considering high dose antioxidant supplements should discuss this with a healthcare professional first.
the takeaway
antioxidants play a genuine, well established role in protecting the body's cells, and a varied diet rich in seeds, fruits, vegetables and wholegrains is the most balanced way to support this, rather than relying on any single food or supplement.