Chronic stress is a state that many of us accept as the norm in our modern, hectic lives but it’s wreaking havoc with our health, so how can we tackle it? As well as stress management practices, we can increase our bodies defences against stressors that cause damage with antioxidants – our health and wellbeing superheroes.
WHAT ARE ANTIOXIDANTS & WHY DO WE NEED THEM?
Every day our bodies are faced with threats that can cause damage to our health; environmental stressors like UVA and UVB rays, pollution, blue light radiation from digital screens, plus, unhealthy foods and alcohol. All of these can cause short and long-term damage to our health, from our skin, hair, and nails, and in worst cases, over time they actually alter our DNA cells to cause more serious health conditions like depression, heart disease, diabetes, Alzheimer’s, macular degeneration, and cancer.
Scientists believe that molecules call free radicals cause these aging health problems by creating oxidative stress on the body. Antioxidants fight free radicals (the bad molecules wreaking havoc) to reduce the amount of stress on the body and improve our health overall. This is why they’re super important!
HOW CAN WE INCREASE ANTIOXIDANTS IN OUR BODIES?
We all produce a small number of antioxidants in our body naturally but we need them from external sources to stay healthy. As well as reducing the amount of exposure to UVA and UVB rays, tobacco, alcohol and processed foods, we can also increase the number of antioxidants in our diet, skincare, and supplements.
Common antioxidants to look out for are vitamin C, vitamin A, vitamin E, beta-carotene, lycopene, lutein, zinc, and selenium. Each antioxidant has a different chemical make-up and they each provide different health benefits. We need lots of different kinds to improve different aspects of our health, so, as lovely as they are, it’s no good living off of peas as your only source of vegetable! Food consultant Dr Sunni Patel advises, “Add as many plants and the rainbow to your daily plates and if you can, meet 30 different plant points a week (different portions of fruits, vegetables, nut milks, fresh herbs).”
Many of the antioxidants we need can be found in a varied, healthy, balanced diet – ideally one that encompasses all the colours of the rainbow from our fruit and veggies to get all the varying nutrients you need. So, which antioxidants should we look out for and why are they important?
VITAMIN C
Vitamin C is a powerful detoxifier. It can flush your body of toxins, helps to protect cells and keeps them healthy, maintains healthy skin, blood vessels, bones, and cartilage, and assists with wound healing. Citrus fruits like oranges, peppers, strawberries, broccoli, Brussel sprouts, and blackcurrants are the best sources. Vitamin C can also lead to increased collagen production for youthful skin, glossy hair, and strong nails. If your nutrition slips, try a supplement to support your vitamin C levels so you stay healthy and glowing!
VITAMIN A
Vitamin A, also known as retinol, is another skin-boosting vitamin and antioxidant. It can boost your immunity against illness and infection, help you to see in dim light, and preserve your eyesight from aging eye degeneration, plus protect your skin and keep the linings of your body (like your nose) healthy. Good sources of vitamin A include cheese, eggs, oily fish, fortified low-fat spreads, milk, yogurt, and liver products. If you’re plant-based, it’s worth considering a supplement to get your vitamin A fix!
VITAMIN E
Vitamin E helps to maintain healthy skin and eyes, and strengthens the body’s natural defence system against disease, illness, and infection by boosting your immunity. Vitamin E can be found in plant oils like rapeseed, corn, soya, and olive oil, nuts and seeds, and wheat germ. Supplements rich in vitamin E are great to boost your skin, hair and nails, as well as your antioxidant levels.
BETA CAROTENE
Red and orange vegetables contain beta carotene which is especially good for your eye health, but also helps to maintain vital organs like your heart, lungs and kidneys.
Remember when you were encouraged to eat all your carrots because they will help you to see in the dark? Although they won’t give you a superpower, there is an element of truth behind it! They can help to slow the risk of developing age-related eye concerns like macular degeneration or cataracts. A deficiency in this essential can often lead to eyesight problems.
The body converts beta carotene into vitamin A or retinol which helps to reduce physical signs of aging like fine lines and wrinkles. If you struggle to incorporate it into your diet, try a multivitamin that contains beta carotene to ensure you’re getting all those useful nutrients.
ZINC
Zinc is a mineral that can support your normal bodily functions; your immune system, protein synthesis, growth, development, and wound healing. It’s key for skin health, DNA synthesis, and protein production and is needed for your sense of taste and smell. Lots of animal and plant foods are rich in zinc making them easy to incorporate into your diet for better health.
Shellfish like oysters, lobster, clams, and crabs are high in zinc, along with meat and poultry, fish, legumes, nuts and seeds, dairy products, whole grains, and vegetables including mushrooms, kale, peas, asparagus, and beet greens. If you struggle to incorporate these foods into your diet, try a zinc supplement.
SELENIUM
Selenium plays a vital role in thyroid function and metabolism, plus helps to protect your body from damage caused by oxidative stress. It can boost your immune system, slow age-related declining health conditions, and reduce your risk of heart disease. It can be found in some seafood, sunflower seeds, chicken breast, eggs, shiitake mushrooms and Brazil nuts. When life gets busy, have some handy supplements and multivitamins to hand to protect yourself.
IS RED WINE REALLY AN ANTIOXIDANT?
Nutritional therapist Mike Murphy lets us know once and for all. “Red grapes contain plant chemicals known as polyphenols. These plant compounds have the power to neutralize free radicals in the body and can therefore be protective to our cells against oxidative stress from environmental pollutants and the effects of aging. Whilst some argue that the resveratrol (the type of polyphenol) content in red wine is negligible (i.e., <1mg in a small glass of red wine), studies do suggest reductions in cardiovascular diseases (high blood pressure, coronary artery disease, and arteriosclerosis) in people with regular moderate red wine consumption.”
IS IT WORTH THE HYPE?
Good-for-you foods are often labelled healthy because they contain high levels of antioxidants that strengthening your immune system. Ultimately, they are the superheroes protecting our bodies from villains (toxins) that can cause serious damage to our health, as well as accelerate aging. Look younger, strengthen your immune system and feel better with an antioxidant-rich diet!
