Medical Basic

Antioxidants are compounds that protect the body from damage caused by free radicals (unstable molecules that can damage cells and contribute to aging, inflammation, and diseases like cancer and heart disease).

Types of Antioxidants & Food Sources

1. Vitamin-based antioxidants

Vitamin C – water-soluble, works in blood & tissues

Citrus fruits (orange, lemon, grapefruit)

Kiwi, strawberries, guava

Bell peppers, broccoli, Brussels sprouts, tomatoes

Vitamin E – fat-soluble, protects cell membranes

Almonds, sunflower seeds, hazelnuts

Wheat germ oil, sunflower oil

Spinach, avocado

Vitamin A & Beta-carotene – protect eyes, skin, immune system

Carrots, sweet potatoes, pumpkin

Spinach, kale, mango

2. Mineral-based antioxidants

Selenium – works with enzymes to neutralize free radicals

Brazil nuts (very high)

Tuna, sardines, eggs

Brown rice, sunflower seeds

Zinc – immune function, DNA repair

Meat, shellfish, legumes, nuts, pumpkin seeds

3. Plant-derived antioxidants

Polyphenols (flavonoids, phenolic acids, lignans, stilbenes)

Tea (green, black), coffee, dark chocolate, red wine

Berries (blueberries, blackberries, cranberries)

Grapes, apples, plums, onions

Carotenoids (beta-carotene, lycopene, lutein, zeaxanthin)

Tomatoes (lycopene)

Carrots, sweet potatoes, pumpkin (beta-carotene)

Spinach, kale, corn (lutein & zeaxanthin)

4. Enzymatic antioxidants (made by the body, supported by diet)

Superoxide dismutase (SOD)

Catalase

Glutathione peroxidase

These need protein, zinc, selenium, copper, and manganese from diet to work well.

Best antioxidant-rich foods (all-in-one list)

Blueberries, strawberries, raspberries

Dark chocolate (70%+)

Spinach, kale, broccoli

Green tea

Nuts & seeds (especially almonds, walnuts, sunflower seeds)

Tomatoes

Citrus fruits

Beans & lentils

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