Antioxidants: Defending Your Cells from Free Radical Damage

Why colourful foods are your body’s best defence

We all need oxygen to live, but oxygen also comes with a hidden challenge. In the process of breathing, eating, and moving through life, the body naturally produces unstable molecules called free radicals. These molecules are missing an electron, making them highly reactive. To stabilise themselves, they “steal” electrons from nearby molecules, which can damage cell walls, proteins, and even DNA.

Over time, an overload of free radicals, sometimes called oxidative stress, can contribute to ageing and to the development of conditions such as cardiovascular disease, diabetes, Parkinson’s disease, and Alzheimer’s disease.

How Antioxidants Work

Antioxidants are the body’s natural defence system against free radicals. They work by safely donating electrons, neutralising free radicals before they can cause harm. The body makes some antioxidants on its own, but we also rely on a steady supply from food, particularly colourful fruits, vegetables, herbs, and whole foods.

Dietary Sources of Antioxidants

• Vitamin C: A water-soluble antioxidant found in citrus fruits, peppers, berries, and leafy greens. It helps combat oxidative stress from pollution and smoking.

• Vitamin E: A fat-soluble antioxidant found in nuts, seeds, and vegetable oils; it protects cell membranes.

• Beta-carotene and vitamin A: Found in carrots, sweet potatoes, and dark green vegetables.

• Selenium: A trace mineral that works with vitamin E; found in Brazil nuts, fish, and whole grains.

• Coenzyme Q10: A vitamin-like compound present in every cell; naturally found in meat, fish, and whole grains.

• Alpha-lipoic acid: Found in small amounts in spinach, and broccoli; it supports other antioxidants by helping “recycle” them.

Eating a variety of colourful plants is one of the best ways to get a broad spectrum of antioxidants every day.

Supplements: Helpful or Harmful?

Antioxidant supplements have been widely studied, and results are mixed. While they may help correct specific deficiencies, large trials have shown that taking high doses of certain antioxidants doesn’t always reduce disease risk, and in some cases, too much may have the opposite effect.

The safest approach is to focus on food first for antioxidant support, and consider supplements only when recommended by a qualified practitioner who understands your individual needs.

In Summary

Oxidative stress is a natural by-product of life, but antioxidants help keep it in check. A colourful, whole-food diet rich in fruits, vegetables, nuts, seeds, and herbs is the most reliable way to get the protection your body needs. Supplements can play a role, but balance is key, and guidance matters.

At Health Natural, we help clients understand whether oxidative stress may be affecting their health and guide them toward practical, personalised strategies for support.

This post is for educational purposes only and not a substitute for medical advice. Please consult a healthcare professional before starting any supplement programme.