Antioxidants are compounds that protect your cells from damage caused by unstable molecules called free radicals. They’re naturally found in fruits, vegetables and supplements, and they provide many benefits, such as supporting immune health and slowing signs of aging.
Antioxidants are incredibly important to overall health and longevity because they can protect your cells from harm.
Science has found that a diet high in antioxidants may reduce the risk of developing a broad range of diseases [1]. They also promote the healthy functioning of many organs, such as your heart, eyes, brain, skin and gut [2,3,4,5]. Some studies even suggest that antioxidants are the key to slowing aging [6].
However, unlike vitamins and minerals such as vitamin B12, you can’t go to the store and buy a bottle labeled “antioxidants.” This is because some nutrients are also antioxidants.
For example, vitamin C does double-time as a powerful antioxidant. This is good news because these antioxidant nutrients are extra beneficial. But, it can also be hard to know where and how to find antioxidants in your food and supplements.
Below, we’re going to clear up the mystery of antioxidants and uncover where they’re hiding so you can start adding more of them to your diet.
By understanding the many antioxidant benefits, you can make choices that support long-term health.
What Are Antioxidants?
Antioxidants are compounds that help protect the body from oxidative stress, which occurs when there is an imbalance between free radicals and antioxidants.
Free radicals are unstable molecules naturally produced by the body during processes like breathing, digestion, and exercise. They can also come from external sources such as pollution, cigarette smoke, and certain processed foods.
But how do antioxidants help maintain balance?
Here’s the science in a nutshell: Antioxidants are molecules that can donate an electron to free radicals, helping to stabilize them.
Free radicals, on the other hand, are missing an electron and seek to take one from healthy cells, which can affect cell membranes, proteins, and DNA. By donating electrons, antioxidants help neutralize free radicals and support overall cellular health.
You can think of antioxidants like tiny clean-up crews, while free radicals are like waste that accumulates over time. Just like in your home, a little waste isn’t a big deal, but if it builds up, it can create challenges.
Free radicals are a natural part of life, but ensuring your diet includes antioxidant-rich foods can help support your body’s natural processes in maintaining balance.
Understanding Antioxidant Benefits
Antioxidants may be tiny, but they can have a supportive role in your health.
Over time, oxidative stress can affect your body’s ability to repair itself and maintain a balanced immune response. This is why consuming antioxidant-rich foods is an important part of a healthy lifestyle.
Antioxidants aren’t just involved in neutralizing free radicals—they also help support your body’s natural defenses. Here are a few ways antioxidants contribute to well-being:
Strengthen Immunity
Oxidative stress can impact your immune system. When free radicals interact with immune cells, it can affect their ability to function optimally. Ensuring a diet rich in antioxidants can help support immune health. Research suggests that antioxidants play a role in overall cardiovascular health and support various aspects of wellness [7].
Antioxidants contribute to immune function by:
- Helping protect immune cells from oxidative stress
- Supporting white blood cell function (white blood cells play a key role in immune response) [8]
- Promoting a balanced gut microbiome—where a significant portion of immune cells reside [9]
Support Inflammatory Response
Oxidative stress is one of the factors that can contribute to chronic inflammation, which is associated with various health conditions [10].
When free radicals build up in the body, they can trigger processes that may contribute to tissue discomfort and other imbalances.
Antioxidants can help by supporting the body’s natural response to oxidative stress, promoting balance and helping to maintain overall well-being.
This can be especially beneficial for those looking to support their body in managing inflammatory responses, including joint discomfort, digestive health, and general wellness.
Support Healthy Cells (And Aging!)
Over time, oxidative stress can affect cells, which may contribute to the visible signs of aging and overall well-being. Antioxidants help support the body in managing oxidative stress, which can help maintain healthy, resilient skin.
In addition to neutralizing free radicals, antioxidants also help protect collagen and elastin in the skin, supporting its natural firmness and hydration [11]. More importantly, antioxidants are an essential part of a healthy lifestyle and may support the body as it ages.
5 Key Antioxidant Sources that can Support Overall Well-being
There are many antioxidants in the food you eat, and each antioxidant plays a role in supporting health in different ways. Some are simple to consume, such as vitamin C. Others, such as curcumin, only come from specific sources and are better taken as a supplement. If you’re wondering which antioxidants to add to your diet, consider the five below:
- Vitamin C: Vitamin C is well-known for its role in supporting the immune system. As a potent antioxidant, it can help support immune function and contribute to a balanced inflammatory response. It also supports healthy skin by assisting with collagen production and protecting skin cells from oxidative stress. You can get more vitamin C from citrus fruits, bell peppers, leafy greens, or consider a vitamin C supplement for added support.
- Multivitamin: A multivitamin contains a combination of essential nutrients, including antioxidants like vitamins A, C, E, and the mineral zinc. These nutrients work together to support overall well-being, immune function, and healthy aging. Make sure to choose a high-quality multivitamin that includes bioavailable antioxidant nutrients to support your health goals.
- CoQ10: CoQ10 is a powerful antioxidant that supports cardiovascular health and helps maintain energy levels. Your body produces CoQ10 naturally, but levels tend to decline with age. Supplementing with CoQ10 may help support energy and overall health as you age. Consider adding a CoQ10 supplement after age 50, when levels begin to decline more rapidly [12].
- Curcumin (with Resveratrol): Curcumin, the active compound in turmeric, is known for its antioxidant properties, particularly its ability to support a balanced inflammatory response. When combined with resveratrol (found in grapes and red wine), it may help enhance its antioxidant activity and support cardiovascular and cognitive health [13]. To maximize absorption, curcumin is best taken with liposomes. Consider a liposomal curcumin and resveratrol supplement for enhanced benefits.
- Quercetin: Quercetin, a flavonoid found in apples, onions, and berries, is a potent antioxidant with anti-inflammatory and immune-supporting properties. It helps promote a balanced immune response, support heart health, and may contribute to overall well-being. Quercetin is also commonly used by athletes to support recovery after exercise by helping manage inflammation [14]. Since quercetin may be difficult to obtain in large amounts from food alone, many people opt for a quercetin supplement.
Antioxidants Aren’t Complicated, But Getting Enough Can Be
Getting enough antioxidants takes effort, because it’s hard to tell which foods and supplements actually contain them. To make things worse, the typical American diet lacks the antioxidants your body needs to stay healthy. For these reasons, many Americans do not consume nearly enough antioxidants. This exposes you to harmful free radicals without the proper defense system in place. Over time, this can lead to serious health conditions.
You may have to do a bit of research into antioxidant vitamins and minerals before shopping, but the health benefits are well worth it. Berries, citrus fruits, spinach, nuts and green tea are all excellent sources. Or, you can take high quality antioxidant supplements like those made by Manna. Our supplements are made from all natural, highly bioavilable nutrient sources. And our unique liposomal formula enables your body to absorb up to 10x more nutrition per dose.
If you’re looking for an easy way to boost your antioxidant intake, Manna Liposomal Multivitmain is a good place to start. It contains antioxidant vitamins A, C and E—plus antioxidant minerals like zinc and selenium. If you suffer from a chronic condition and are looking for a highly potent anti-inflammatory, consider Manna Lipsomal Curcumin with Resveratrol. Studies have found curcumin to be as effective as OTC painkillers (NSAIDs like aspirin) for easing discomfort [15]. Whether you want to strengthen your immunity, fight inflammation, or simply protect your cells from wear and tear, Manna’s highly absorbable formulas are designed to deliver the antioxidants your body needs every day.
FAQ
Antioxidants are compounds found in certain foods and supplements that help support the body’s natural defense system by neutralizing free radicals. Free radicals are unstable molecules that can contribute to oxidative stress, which may affect overall health. Antioxidants play a key role in helping maintain cell health, support immune function, and promote overall well-being.
Antioxidants can be found in a variety of nutrient-rich foods. Some excellent sources include berries, citrus fruits, spinach, nuts, and green tea. Incorporating a variety of colorful fruits and vegetables into your diet can help ensure you’re getting a wide range of beneficial antioxidants
While it is possible to get antioxidants from a balanced diet rich in fruits, vegetables, and other nutrient-dense foods, many people find it challenging to consume enough through food alone. In such cases, antioxidant supplements may offer additional support to help ensure you’re meeting your needs.
Antioxidant supplements, like those from Manna, are made from bioavailable nutrients that the body can absorb and use efficiently. These supplements are designed to support your body in neutralizing free radicals and helping maintain a balanced inflammatory response, contributing to overall health and well-being.
Sources:
- https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3964743/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3693724/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8533511/
- https://pubmed.ncbi.nlm.nih.gov/23135663/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2685276/
- https://bmccardiovascdisord.biomedcentral.com/articles/10.1186/s12872-024-04158-6
- https://www.ironwoodcrc.com/foods-to-boost-white-blood-cells-immunity/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8001875/
- https://www.ncbi.nlm.nih.gov/books/NBK493173/
- https://www.sciencedirect.com/science/article/pii/S2949688825000012
- https://www.mdpi.com/2076-3921/11/1/2
- https://www.sciencedirect.com/science/article/abs/pii/S093964111400126X
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10286622/
- https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/turmeric-wont-help-arthritis
