Locations:
Search IconSearch

Everything You Need To Know About Antioxidants

Antioxidants pose no risk to your health, only rewards

A bowl of yogurt topped with raspberries, blueberres and granola.

Antioxidants are one of those things you hear a lot about. Whether it’s from a healthcare provider or in advertising, there’s no getting around all the chatter about antioxidants and how important they are.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But what are antioxidants? And why are they so important? To get to the bottom of all the buzz, we spoke with registered dietitian Nicole Hopsecger, RD, LD.

What are antioxidants?

“Antioxidants are naturally occurring chemicals in foods that can serve as a defense against free radicals,” explains Hopsecger. “Free radicals are normal byproducts of metabolism that occur in our bodies or can be a result of environmental factors, like air pollution and smoke.”

The primary benefit of antioxidants is their ability to safely react with free radicals before damage can be done on a cellular level. Basically, “Antioxidants fight free radicals,” she says.

“Free radicals can damage the body’s cells by changing a cell’s DNA, or it can alter a cell’s membrane,” she explains. “This interaction between free radicals and the body is called oxidative stress, which is often thought to be what contributes to the increased risk of developing chronic disease.”

Hopsecger says that while fighting free radicals is the primary benefit of antioxidants, there is a secondary benefit.

“Indirectly, antioxidants help reduce the risk of chronic disease development because they negate those free radicals from causing havoc to our cells.”

Antioxidants and your diet

While our bodies naturally produce some antioxidants, certain foods are the best way to ensure you’re getting enough antioxidants.

Advertisement

Antioxidant-rich foods

Some examples of antioxidants and the foods (and vitamin sources) in which you can find them, according to Hopsecger, include:

  • Vitamin C: Broccoli, Brussels sprouts, sweet potatoes, bell peppers, tomatoes and citrus fruits (like lemons and limes).
  • Vitamin E: Almonds, avocado, sunflower seeds, oatmeal and legumes (beans, lentils, split peas).
  • Beta carotene: Apricots, cantaloupe, mangos, carrots, grapefruit and bell peppers.
  • Selenium: Eggs, tuna, salmon, brown rice, onions and many other vegetables.

Like many healthcare providers, Hopsecger recommends a “rainbow diet” to ensure you’re getting all the necessary nutrients your body needs.

A rainbow diet means eating fruit and vegetables of different colors like green (broccoli or spinach), red (tomatoes or strawberries), orange (carrots or oranges) and yellow (bell peppers or banana). This ensures you consume a diverse range of vitamins, nutrients and, yes, antioxidants.

What to know about antioxidants

While antioxidants are very good for your health, there are misconceptions about them and confusion on how best to make them part of your diet.

No single antioxidant can do everything

“We can’t rely on any single antioxidant or nutrient to do all the work,” Hopsecger says. “We need to get a variety of those to make sure we stay healthy and the best way to do that is through a healthy, balanced and varied diet.”

Each antioxidant behaves differently in our body, and no antioxidant can do all the work of several different ones. On a similar note, she adds that the idea of a “superfood” that can supply a higher level of nutrients than others is a bit of a misnomer.

“Superfoods tend to be tied more to a marketing trend,” she explains, noting that both kale and avocados have experienced booms in popularity in recent years. And while those foods are healthy, it’s more important to make sure you’re getting a variety of foods in your diet — like that rainbow diet — than focusing on any one particular food too much.

Don’t rely on supplements

While getting antioxidants into your body is good, doing so through supplements may not be. “Studies are inconclusive about whether or not supplements actually help, or in some cases, cause more harm than benefit,” Hopsecger shares.

“Not only can these interact with medications you’re already taking, but you’re also not getting a well-rounded variety, particularly if you’re mega-dosing a single one,” she continues. “And those single antioxidants may not work as well without the presence of other nutrients you get more naturally through a well-balanced diet.”

It’s always best to get your vitamins and minerals, including antioxidants, through food.

Advertisement

Learn more about our editorial process.

Related Articles

Bowl of oatmeal, topped with fried egg and avocado, with small bowl of seeds on table
December 10, 2024/Cancer Care & Prevention
Foods To Eat and Avoid When You Have Advanced Gastric Cancer

Opt for soft foods or liquids that are rich in protein, calories and vitamins

Person holding bottle of vitamins, reading the label
December 9, 2024/Women's Health
Can You Take Prenatal Vitamins Without Being Pregnant?

The pros and cons of taking prenatal vitamins when you’re not pregnant depend on your age, ethnicity and health

Person scrutinizing serving size on an oversized nutrition label
December 3, 2024/Nutrition
Understanding Portion Sizes: How Much Are You Really Eating?

Getting the hang of portions can help you better understand how much to put on your plate

Smiling mother looking down on baby breastfeeding
November 8, 2024/Nutrition
Intermittent Fasting While Breastfeeding: Is It Safe?

Intermittent fasting could impact your milk supply and energy levels, so it’s best to wait until you’ve weaned your baby from nursing

Spoonful of pumpkin seeds on a bed of roasted pumpkin seeds
November 6, 2024/Nutrition
The Health Benefits of Pumpkin Seeds

Rich in protein, fiber, unsaturated fats and must-have minerals, pepitas are a great healthy-snacking option — and we have recipe ideas to help get you started!

Adding spoonful of allulose to mug of coffee
November 4, 2024/Nutrition
What You Need To Know About Allulose

Although allulose is an FDA-approved sugar substitute, more research is needed to understand its safety

Steak on a plate, with fork and knife
November 1, 2024/Cancer Care & Prevention
Does Red Meat Cause Cancer?

Eating red and processed meats can raise your risk of developing certain types of cancer

Sources of vitamin D, including foods like fish and dairy, sunshine and supplements
October 25, 2024/Nutrition
What Does Vitamin D Do?

The benefits of vitamin D include stronger bones, a hardier immune system and better overall health

Trending Topics

Person touching aching ear, with home remedies floating around
Home Remedies for an Ear Infection: What To Try and What To Avoid

Not all ear infections need antibiotics — cold and warm compresses and changing up your sleep position can help

Infographic of foods high in iron, including shrimp, oysters, peas, cream of wheat, prunes, eggs, broccoli, beef and chicken
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Person squeezing half a lemon into a glass of water
Is Starting Your Day With Lemon Water Healthy?

A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine

Ad