Oxidation is a chemical reaction in the body that produces free oxygen radicals. This leads to chain reaction that damages cells of body.  Antioxidants are chemical substances which neutralise these free oxygen radicals.  Oxygen is the basic ingredient of various body functions. It interacts with body compounds to produce highly unstable molecules known as free radicals. Cells of body’s immune system also generate free oxygen radicals, when they inactivate various microbes invading the body.  Environmental factors such as radiation, cigarette smoke, or pollution can also damage body cells and generate free oxygen radicals. Antioxidants neutralise these and prevent the resultant physical damage.

The cellular damage and wear and tear of body tissues leads to chronic diseases like cancer, arthritis coronary artery disease, and et cetera. They reduce immunity of body, making it prone to infections and various malignancies. The degenerative changes caused lead to and accelerate ageing process of the body. Antioxidants are useful in preventing the damage caused by free oxygen radicals. With the current Covid-19 pandemic affecting people globally, knowledge of antioxidants and taking them in abundance would be helpful in keeping the body healthy and disease-free.

Recent studies have focused on naturally occurring antioxidants which prevent wear and tear of body cells, thus preventing ageing and sickness. 

Nature has a big store of antioxidants. They are present in abundance in whole grains, nuts, fresh vegetables and fruits. Vitamin A is synthesised in the body by beta carotene. It is present in dark green, yellow and orange vegetables and fruits.  Carrots, squash, broccoli, tomatoes, mango, orange, apricot are some of the naturally occurring substances rich in beta carotene and vitamin A.

Vitamin C, a water-soluble vitamin, is also abundantly present in nature and has strong antioxidant properties.  Due to this, it helps to improve immunity of body and enhance fight against diseases.  Citrus fruits like orange, tangerine, and sweet lemon are rich sources of vitamin C.  It is also present in guavas, green pepper, tomatoes, broccoli, strawberries, blackcurrant, blueberries, and cabbage, to name a few.

Vitamin E prevents ageing and is also protective against coronary artery disease. It is also useful for a healthy reproductive system.  Whole grains like wheat and sorghum are rich sources of vitamin E.  Therefore, it is recommended to use whole wheat flour instead of refined white flour which contains only carbohydrates. Vegetable oils and fish liver oil are also rich in vitamin E. Vitamin C and E work together to prevent oxidation of lipids in the blood stream.  Thus, they prevent deposition of fats over wall of blood vessels, and inhibit heart attacks.

Groundnuts have antioxidant properties which are enhanced by roasting. Barley, oats, millet and corn are cereals rich in antioxidants and can boost the body’s immunity. Certain spices like clove and cinnamon are rich in antioxidants and are very beneficial in multiple ways for the human body.

The list of naturally occurring antioxidants is very long. Therefore, it is recommended that one takes a diet rich in fresh fruits, green vegetables, other vegetables, nuts, whole grains and fish. It is best to take them in natural form rather than as artificial supplements in form of tablets. Natural substances contain a combination of many macro and micro nutrients which provide antioxidants and are useful for the body in multiple ways. Supplements do not substitute for all nutrients. 

These food substances should be taken as small frequent meals to ensure optimal utilisation and benefit to the body. If taken in a large amount at one time, it can be harmful as well, because the excess can damage cells. Moreover it is not utilised by the body. 

To keep the body healthy, prevent chronic diseases and ageing, one should be aware of antioxidants and include antioxidant rich food substances in diet.

Dr. Rachna  Pande

Specialist internal medicine

rachna212002@yahoo.co.uk