Have you ever wondered why some people seem to age more gracefully than others? We tend to chalk it up to sunscreen and genetics, but the answer may lie in antioxidants.
You won’t hear much talk about antioxidants at cosmetics shops or when investigating a new fad diet, but nutritionists know that these detoxifying agents are critical in the fight against signs of aging—from your skin down to your organs and cells.
Yep, that’s right.
Antioxidants don’t just help you maintain a more youthful glow. They also promote holistic health from the inside out, so you can look great and feel great as the years pass by.*
What do antioxidants do, actually? Which ones are the most potent? And how can you get more of them in your diet?
We’re going to dive into the world of antioxidants and explore the importance of natural detoxification.
We’ll also share a list of high-antioxidant foods and supplements that you can incorporate into your diet to boost longevity, youthful skin and more.
What are Antioxidants?
Antioxidants are molecules that help protect your body from damage caused by harmful agents called free radicals.
There are two opposing forces at work in your body at all times: antioxidants, which are like detoxifying superheroes, and free radicals, which are toxic rogue molecules out to damage your cells.
Antioxidants round up free radicals and neutralize them before they can do damage. But if you don’t produce enough antioxidants (or get enough in your diet), free radicals can wreak havoc on every part of your body.
These toxins cause oxidative stress (aka harmful chemical reactions) that lead to health conditions like cancer, heart disease, Alzheimer’s and many more.
Where do all of these free radicals come from?
Free radicals are a natural byproduct of our body’s metabolism—kind of like toxic waste emitted from a factory. However, factors such as pollution, UV rays and unhealthy diets can increase the number of free radicals in your body, leading to even more damage.
Over time, this damage can potentially cause a range of chronic illnesses. And, it’s also believed to help people with aging gracefully.
Research suggests that oxidative stress may cause an exponential increase in age-related cell mutations, breaking down your skin, joints and muscles [1,2,3].
Thankfully, your body has a natural defense mechanism against free radicals in the form of antioxidants. High levels of antioxidants are correlated with a longer lifespan and reduced signs of aging [4,5]. And it kind of makes sense.
Reducing damage to your cells and the likelihood of illness is an important part of aging gracefully.
Add These Antioxidant-rich Foods to Your Diet
The best way to empower your body’s natural defenses with antioxidants is by eating whole foods like fruits, vegetables and whole grains.
These foods are rich in antioxidants as well as other nutrients like fiber and vitamins. Luckily some of the best sources of antioxidants are found in tasty foods like berries.
Blueberries, raspberries and strawberries are particularly high in antioxidants and are easy to toss into a bowl of cereal or yogurt. If you’re a fan of salads, dark leafy greens, such as spinach and kale, are also packed with antioxidants.
So, switch out that iceberg for spinach in your next salad—and while you’re at it, add some walnuts or almonds for a satisfying crunch. Both nuts are great sources of antioxidants too!
A few more antioxidant-rich foods to add to your shopping list include:
- Oats
- Quinoa
- Tomatoes
- Carrots
- Bell peppers
- Turmeric
- Ginger
- Cinnamon
There are loads of antioxidant-rich foods to choose from.
But if you really want to up your antioxidant levels, supplements can be a helpful addition to a healthy diet.
The Most Powerful Antioxidant Supplements (According to Science)
Studies have found that antioxidant supplements can make a big difference in combating free radicals—especially when it comes to signs of aging and skin health.
One study found that antioxidant supplements improved skin hydration, texture, tone, elasticity and thickness [6].
And that’s just the start.
Antioxidants do the real heavy lifting internally—fighting signs of aging by protecting your heart, brain, joints, and much more. But, not all antioxidants have the same effects.
Here are the top nutritionist-recommended antioxidants for maintaining your youthful spark—inside and out.
Curcumin
Curcumin may be the best antioxidant for holistic health. Hundreds of studies have shown that curcumin’s free-radical-fighting power produces a wide range of benefits.
One of the reasons that curcumin is so effective is that it also has anti-inflammatory properties. This antioxidant + anti-inflammatory combo may have a significant impact on your mood, memory and energy levels [7].
And, research has suggested that it may support the body’s natural mechanisms in combating health challenges like heart disease and arthritis [8,9].
That’s why the nutritionists recommend taking a curcumin supplement daily to support foundational nutrition (the essential nutrients your body needs each day for optimal mental and physical well-being).
Glutathione
Glutathione is a powerhouse antioxidant on its own, playing a major role in the body’s detoxification process.
But it also lends a helping hand to other antioxidants, such as vitamins C and E, helping them fight free radicals more effectively [10].
And glutathione doesn’t stop there. It empowers your body’s main detox organ—the liver—by binding toxins together and making them easier to flush out [11].
Glutathione has been found to have a positive effect on type 2 diabetes, liver disease and general immune function [12,13,14].
Oh, and multiple studies have found that glutathione supplements may actively turn back the clock on aging [15].*
CoQ10
You may have never heard of CoQ10 before, but don’t hesitate to add it to your supplement shopping list.
This coenzyme with a very nerdy name is especially beneficial to the heart and brain.
The good news is that your body produces this antioxidant on its own.
The bad news is that production declines with age, which may be why we are more likely to suffer from cardiac and cognitive issues as we get older.
Even if you’re not approaching your golden years, you can benefit from CoQ10’s ability to boost energy levels throughout the day [16].
It jumpstarts natural energy production down to a cellular level, giving you the oomph you need to take care of business—and feel great doing it.
Quercetin
Don’t get excited; quercetin isn’t the secret ingredient in your gin and tonic (that’s quinine). But, you will get loads of it from that wedge of lime!
Quercetin is a flavonoid found in fruits and veggies. Like curcumin, it’s both a powerful antioxidant and anti-inflammatory.
Quercetin’s secret power is that it’s also able to stimulate the production of other antioxidants in the body, such as glutathione [17].
So, when you take a quercetin supplement, you get extra antioxidant bang for your buck.
Other Helpful Vitamins
Certain vitamins moonlight as antioxidants, making them extra important to include in your daily diet. These include vitamins C, E, D, K and A.
Vitamin C is probably the most well known vitamin antioxidant, but all of these vitamins are essential for your body to function properly from day to day.
The easiest way to get them all is to take a comprehensive multivitamin.
The quality of your antioxidant supplements matters
The quality of antioxidant supplements varies widely.
The way a supplement is formulated can have a huge impact on how it benefits you.
For example, curcumin is notoriously hard for your body to absorb in pill or powder form. But when it’s taken in a liposomal formula, your body is able to absorb up to 10x more.
That’s true of many antioxidant supplements—liposomes can seriously increase bioavailability. This is because antioxidants are delicate nutrients, and they need to travel through your hazardous digestive tract before reaching your bloodstream.
Liposomes protect antioxidants from all the crazy stuff going on inside your body. They’re kind of like security escorts for each nutrient.
Liposomes also make it easier for antioxidants to enter your cells where they fight the good fight against free radicals.
This is why 100% of Manna’s supplements are formulated with liposomes.
Antioxidants are the Real Deal for Aging Gracefully
See a few grey hairs poking through?
Joints feeling a bit creaky?
Instead of spending your money on costly cosmetics creams and anti-aging fads, stock up on berries, nuts and leafy greens.
Antioxidants are your body’s clean-up crew, keeping free radicals (and chronic illness) at bay so you can look and feel better for longer.
It’s especially important to get plenty of antioxidants as you get older because your body becomes less efficient at producing them on its own.
So, prep a few salads for lunch this week and grab an antioxidant supplement to supercharge your detox system.
If you choose just one antioxidant supplement, we recommend Manna Liposomal Curcumin!
FAQs
Antioxidants are molecules that combat harmful free radicals in the body, preventing cell damage and promoting overall health.
Free radicals are natural byproducts of metabolism but can also be exacerbated by factors like pollution, UV rays, and poor diet.
Antioxidants support a longer lifespan, reduced signs of aging, and protection against chronic illnesses like cancer and heart disease.
Curcumin, glutathione, CoQ10, quercetin, and various vitamins (C, E, D, K, A) are recommended for their powerful antioxidant properties.
The formulation of supplements, such as using liposomal technology, significantly affects their bioavailability and ability to combat free radicals effectively.
Berries, dark leafy greens, nuts, tomatoes, carrots, bell peppers, turmeric, ginger, and cinnamon are excellent sources of antioxidants.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3299230/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8404686/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8274523/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3996317/
- https://www.researchgate.net/publication/321269514_The_Anti-aging_Efficacy_of_Antioxidants
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576/
- https://health.clevelandclinic.org/turmeric-health-benefits/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
- https://www.cancer.gov/about-cancer/treatment/cam/hp/curcumin-pdq
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3260729/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596047/
- https://pubmed.ncbi.nlm.nih.gov/27603810/
- https://www.ahajournals.org/doi/10.1161/01.HYP.34.4.1002
- https://pubmed.ncbi.nlm.nih.gov/11115795/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413479/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3178961/
- https://www.mdpi.com/1420-3049/27/19/6545
