Antioxidants: Popularity & Controversy
Antioxidants have become a popular group of micronutrients in recent years and commonplace in the nutraceutical market, but what do they actually do?
Antioxidants: An Introduction
Antioxidants can be both natural and man-made compounds which may prevent oxidative stress in the body (NIH, 2013). They do this by scavenging for free radicals, preventing them from accumulating and causing damage to tissues and cells. Antioxidants can be found in a range of sources, but primarily, fruit and vegetables are highly abundant as well as herbs and spices.
What do antioxidants do?
Antioxidants’ popularity comes from their link to the reduction of cardiovascular disease, cancer, and inflammation. This relationship is still under investigation given that in laboratory settings, the intake of antioxidant supplements has failed to show a reduction in chronic disease risk, casting doubt on the extent of their effect (1). Though when it comes to whole food sources, antioxidants have shown to provide numerous health benefits which encourages the ‘food first’ approach (2).
Supplements or Diet?
Both the food industry and nutraceutical market have been known to amplify the role of antioxidants and brand their sources as ‘superfoods’. Such foods include berries, kale, and green tea among many others. When it comes to supplements, it’s unlikely that they can emulate the package of fibre, minerals and antioxidants that whole fruit and vegetables can offer (3). This is because food sources include a multitude of accompanying nutrients which may play a role in the absorption and binding of antioxidants to allow them to scavenge free radicals in the body.
Supplements tend to contain isolated antioxidants such as B-carotene and selenium. They also tend to include only one form of a compound, when in food sources there can be tens of configurations. There are concerns surrounding the use of antioxidants supplements and intake of certain medications, making it paramount that patients consult with their doctor regarding potential interactions. Dosage is a topic commonly debated as well, given that caution has been urged if shopping for antioxidant supplements as many come in very high doses.
Our Advice
- Dietary sources of antioxidants are the recommended option over supplements, ensure you are consuming a wide range of fruits and vegetables - in many different colours!
- Don’t peel your fruits and vegetables where possible. The skin of potatoes, carrots, and apples all contain high amounts of fibre and antioxidants.
Written by: Caitlin O’Nions