Antioxidants

An antioxidant is any compound that neutralises unstable molecules called free radicals. Free radicals can damage DNA, cell membranes and other parts of the cell. Antioxidants can be natural or synthetic.

How they work

The body produces free radicals in response to tobacco smoke, UV rays and air pollution. The immune system also generates them during an “oxidative burst” to destroy bacteria, viruses and damaged cells. Normal exercise creates them too.

Free radicals are unstable because they lack a full set of electrons, so they steal electrons from other molecules and cause damage. Antioxidants neutralise them by donating electrons without becoming unstable themselves.

Sources

1. Vitamins: vitamin C, vitamin E.
2. Minerals: copper, zinc, selenium.
3. The body’s own production: we make some antioxidants naturally.
4. Plants: phytochemicals like lycopene in tomatoes and lutein in kale, plus berries, leafy greens, apples, onions and green tea.

Potential benefits

They help protect the skin from UV damage, pollution and premature ageing. They may lower the risk of certain cancers and cardiovascular disease, and support immune health.

Risks of excess

High-dose beta-carotene supplements are linked to an increased risk of lung cancer in smokers. High-dose vitamin E supplements are linked to a higher risk of stroke and prostate cancer.

Bottom line

For most people, a balanced diet provides all the antioxidants you need. There’s little reason to rely on over-the-counter supplements — which is what prompted me to write this.