Antioxidants: Food sources, Benefits and Side effects

Benefits of antioxidants on skin health are immense. They help in reducing and delaying fine lines, wrinkles and other signs of ageing. Several studies have been performed to determine the mechanism by which antioxidants produce these effects. It was found that nutritional antioxidants particularly vitamin E, vitamin C and carotenoids are highly beneficial for protecting the skin from ageing and also have a photoprotective effect (protects from UV rays).

Vitamin E has an anti-inflammatory effect and can be used to reduce skin irritation. It has soothing effects on the skin and can even enhance the production of collagen. Collagen is the main structural protein of the skin that helps in improving skin elasticity and is also involved in wound repair and healing. Antioxidant foods can improve the skin health immensely and thus, should constitute an essential part of the diet. 

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Studies have also found that the combined effects of vitamin C and vitamin E are much more pronounced than either of them individually. A skin ointment containing a combination of both, is thus, recommended.

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Hair is exposed to a variety of damaging agents on a daily basis, like ultraviolet sun rays, environmental pollutants, chemicals and smoke. The UV-A sunrays increase the levels of free radicals and UV-B sun rays reduce the melanin content of hair. Melanin is the pigment responsible for the colour of the hair and skin. The combined effects of these two lead to greying of hair.

According to several studies, antioxidants have been found to reduce the damage caused by the ultraviolet rays of the sun and age-related changes like greying or loss of hair. They have also been found to enhance the shine and texture of hair. Enriching your diet with antioxidant-rich foods could thus, prove to be beneficial in a number of ways. 

Read more: Grey hair treatment

Age-related macular degeneration is the leading cause of blindness worldwide. Deficiency of vitamin A is known to increase the risk of age-related macular degeneration (AMD). Researchers have suggested that an increased intake of antioxidants along with vitamins and minerals is likely to prevent or delay AMD, and related vision loss.

Antioxidants have been found to reduce the risk of AMD by 25%. It is recommended to include five servings of fruits and vegetables in the diet each day to reduce this risk along with two servings of nuts and seeds. This will also help in reducing the risk of cataract, another factor causing blindness among the elderly.

Read more: Eye disorders causes

Free radicals also cause damage to the brain, a vital organ of the body. The defence mechanisms of the human body fail to function with age as the percentage of free radicals in the body gradually increase. These elements aggressively react with the brain and affect its functioning, including memory and cognition.

Nutritional deficiency of antioxidant foods, particularly vitamin E, which increases oxidative stress has been found to be associated with memory loss in older individuals. Antioxidants are known to counteract the effects of these reactive oxygen species and can even reverse their damaging effects on the brain. This may help to reduce or prevent memory loss in these individuals.

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Certain antioxidants are also known to reduce the levels of beta-amyloid, the compound which is responsible for Alzheimer's disease. So, it is recommended to increase the levels of antioxidant-rich foods, particularly with an advancing age.

Read more: Alzheimer's disease diet

Oxidative stress is a major cause of atherosclerosis and other cardiac disorders. Insufficient consumption of antioxidants has been found to be a reason for this stress, which is responsible for causing damage to the heart. Supplementation with vitamin E and C has been found to prevent coronary heart disease. Further extensive studies are, however, required to support these findings. 

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Free radicals have the potential to cause damage at the cellular level and can even cause DNA changes. While antioxidant enzymes are present in the body to fight against excessive damage caused by free radicals, it has been found that the amount of free radicals present in the body is more in the elderly. 

This can be due to a reduction in the protective enzymes and defence mechanisms with age. To counteract this process, it is recommended to enhance the levels of antioxidants in the diet, which is likely to exert a positive effect by reducing visible age-related changes such as wrinkles.

Read more: How to get rid of wrinkles

Antioxidants reduce oxidative damage caused by free radicals. Reactive oxygen species such as free radicals responsible for causing oxidative damage have been linked with an increased risk of several types of cancer, like skin cancer, bladder cancer, brain tumour, liver cancer, oral cancer and leukaemia, to name a few. The likelihoods of each of these types of cancer are different. However, oxidative stress is involved in the pathway of conversion of a normal cell into a tumour cell. 

Since antioxidants reduce the levels of reactive oxygen species, they are likely to have a role in reducing the risk of cancer. Cancer-protective effects of antioxidant vitamins like vitamin C and vitamin E have been supported by research evidence. However, mixed results have been obtained and a definitive finding cannot be established. Despite that, it is a good idea to supplement your diet with fresh fruits and vegetables, since they are generally cancer preventive.

Obesity is a major concern, affecting 5% of the Indian population. The main risk factors for obesity have been ascertained to be an unhealthy diet and lack of physical activity. While obesity itself is a major problem, it is also a known risk factor for various cardiovascular disorders and diabetes.

Role of certain antioxidant foods like those rich in vitamin C has been found to be effective in weight management since they help in metabolising fats. These foods also help in enhancing metabolism, which further aids in speeding the process of weight loss.

Other than vitamin C rich foods, the role of several other antioxidants like Vitamin E, green tea, cinnamon, has also been to be effective for weight loss. Including these foods in your diet while maintaining a balanced diet and optimal levels of physical activity are likely to help achieve the desired weight loss goals.

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