Antioxidants: what they are, how they benefit the body, and why variety matters

Antioxidants are often mentioned when discussing healthy eating. They are naturally found in many everyday food products: fruits, vegetables, berries, nuts, seeds, and other plant-based foods. However, it is not always clear why a variety of antioxidants is important, in which foods they are found, and whether diet alone is sufficient in all cases.

In this article, we will discuss what antioxidants are, why they are important for the body, which foods contain the most of them, and what is important to know about antioxidant supplements.

Antioxidants are substances that help protect cells from oxidative damage. Some of them are produced in the body itself, while others are obtained through food. Among the most commonly mentioned antioxidants are vitamin C, vitamin E, carotenoids (e.g., astaxanthin) and polyphenols. Vitamins C and E are best known as antioxidant vitamins, carotenoids are abundant in brightly colored vegetables and fruits, and polyphenols are found in berries, green tea, cocoa, and other plant-based foods.

Compounds classified as antioxidants differ in structure, properties, and mechanisms of action, but they are united by a common function – to help support the body's protective mechanisms against oxidative damage. Reactive molecules, also known as free radicals, are constantly formed in the body. A small amount of them is a natural part of various biological processes, but an excess can contribute to oxidative damage. Antioxidants help neutralize some of these molecules and thus contribute to cell protection.

Want to learn more about what oxidative stress is, how it forms, and what factors can promote it? Read more about this in our comprehensive article on oxidative stress.

Antioxidants play an important role in the body, but their significance should not be viewed in isolation from other dietary and lifestyle factors. Although they are often mentioned in discussions about healthy eating, antioxidants are not a miraculous remedy or a stand-alone guarantee of health. They are one of many components of the body's protective systems, and their importance is evaluated in the overall context of diet and lifestyle.

Scientific studies indicate that antioxidants contribute to various protective mechanisms of the body. They:

• help protect cells from oxidative damage

• contribute to the normal functioning of the body's protective systems

• work together with other biologically active substances

• complement each other and act as part of complex defense systems of the body

Different antioxidants perform different functions in the body. For example, vitamin C is a water-soluble antioxidant, vitamin E is fat-soluble, and carotenoids and polyphenols form large groups of biologically active compounds found in various plant-based foods. Scientific reviews emphasize that different antioxidants have varying mechanisms of action, so none of them can perform all the functions of the others.

For this reason, there is no single "best" antioxidant, and it is important for the body to obtain a variety of antioxidants from different food products. A varied diet also helps supply the body with different biologically active compounds that complement each other and contribute to overall antioxidant protection.

Natural antioxidants are found in many everyday food products. Below, we will review the product groups that are most often mentioned as important natural sources of antioxidants and other biologically active compounds.

Fruits, berries, and vegetables contain vitamin C, carotenoids, polyphenols, and other biologically active compounds. The amount and composition of these substances vary in different products, so it is worth choosing as wide a variety of seasonal fruits and vegetables as possible.

The following products are most often highlighted:

• Berries (blueberries, blackcurrants, strawberries) – rich in polyphenols, especially anthocyanins

• Citrus fruits – one of the best sources of vitamin C

• Bell peppers – high in vitamin C

• Tomatoes – an important source of lycopene

• Broccoli and spinach – provide the body with carotenoids, vitamin C, and other plant compounds

Blueberries are often mentioned as one of the most important natural sources of anthocyanins. For this reason, blueberry extract is also used in food supplements.

Scientific reviews indicate that fruits and vegetables are among the most important natural sources of antioxidants and other biologically active compounds.

Nuts, seeds, and legumes can enrich the diet not only with healthy fats, proteins, and fiber, but also with antioxidants and other bioactive compounds. Each group of products stands out with a different composition, making it beneficial to include them in your daily menu.

It is worth choosing more often:

• Almonds – one of the best sources of vitamin E

• Brazil nuts – a source of selenium

• Beans, lentils, and chickpeas – rich in polyphenols and other bioactive compounds

Scientific reviews note that nuts are rich in vitamin E, polyphenols, and other bioactive compounds, while Brazil nuts are distinguished by a high content of selenium – a mineral involved in the body's antioxidant systems. 

Natural antioxidants and other bioactive compounds can be found not only in fruits or vegetables but also in certain beverages, oils, and spices. Although their composition differs, these products can also supplement a varied daily diet.

Among the most commonly mentioned products are:

• Extra virgin olive oil – a source of polyphenols

• Green tea – rich in catechins

• Cocoa – characterized by flavonoids

• Turmeric – stands out with curcumin

• Cinnamon – contains various polyphenolic compounds

Scientific reviews indicate that green tea, cocoa, olive oil, and various spices are significant sources of polyphenols and other bioactive compounds.

The greatest variety of natural antioxidants is found in plant-based foods. However, some substances involved in the body's antioxidant systems are also present in animal products. It is important to note that not all of them are antioxidants in the literal sense – some help maintain normal antioxidant protection of the body through other mechanisms.

Antioxidants can be obtained not only through food but also in the form of food supplements. Their use may be considered depending on the specific antioxidant, an individual's diet, lifestyle, health status, and individual needs. 

The following substances are most commonly taken as supplements:

• vitamin C

• vitamin E

• coenzyme Q10

• selenium

• zinc (contributes to the protection of cells from oxidative damage)

• plant-derived compounds, such as polyphenols

• astaxanthin – a carotenoid from the xanthophyll group, naturally found in certain marine organisms and microalgae.

Astaxanthin can be found in various food supplements – both in products derived from microalgae and in krill oil, where it is naturally present alongside omega-3 fatty acids.

More information about different antioxidant supplements can be found in the OMEGAlab antioxidant supplements category.

Antioxidant supplements are not necessary for everyone. In most cases, it is first necessary to evaluate the overall quality of the diet, as the body receives not only antioxidants but also other bioactive substances, vitamins, minerals, and fiber through food.

Currently available scientific data indicate that the benefits of antioxidant supplements depend on the specific substance and the circumstances of its use. The effects of some supplements have been studied more extensively than others, but generally, antioxidant supplements cannot be considered a homogeneous group. Therefore, the decision to use antioxidant supplements should be made individually, after consulting with a healthcare professional and evaluating specific needs and situations.

To get more antioxidants, most people do not need to look for exclusive or exotic products. Generally, daily dietary habits and plant-based foods are most important. The more varied the food on the plate, the greater the chance of getting different antioxidants and other bioactive compounds. 

In your daily routine, it is worth:

• eating more fruits and vegetables

• choosing plant-based foods of different colors

• including berries more often

• not forgetting nuts, seeds, and legumes

• choosing extra virgin olive oil instead of refined fats more often

• regularly consuming other antioxidant-rich products, such as green tea or natural cocoa.

If it is not possible to obtain a sufficient amount of certain substances through diet or if there is an individual need, food supplements may be a useful additional measure, but they should not replace healthy eating habits. 

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