Antioxidants Help Slow Down Premature Aging

Published by Ginger Hultin, MS RDN CSO

Antioxidants have multiple roles in the body and one of the most studied is the ability to reduce oxidative stress. Oxidative stress is a natural process and a result of cells doing their jobs, whether that is creating energy, detoxifying the body, digesting food, breathing, thinking, or exercising. If the balance of oxidative stress gets too high it can cause damage to cells. This is where antioxidants come in; they protect your cells, preventing and repairing damage caused by oxidative stress. This balance is what keeps cells healthy and prevents damage that comes along naturally with living and aging.

The best way to increase antioxidants is to eat a wide variety of fruits, vegetables, beans/lentils, nuts, seeds, and whole grains. These foods include special compounds including vitamins, minerals, and phytochemicals (healthy chemicals found in plants) to support the body. Eating lots of these foods will help you get a balance of different forms of antioxidants.

Here are some antioxidant rich “superfoods” and the nutrients they provide that you should focus on:

Almonds: are rich in vitamin E, an antioxidant which helps protect both brain and skin health.
Beans: are rich in polyphenols, which are powerful antioxidants. Look for colored beans including black, pinto, and kidney, for even more antioxidant compounds. Beans are also high in fiber which can help improve digestion and support detoxification.
Berries: blueberries, strawberries, blackberries, and raspberries are rich in flavonoids and antioxidant vitamins such as vitamin C. Many experts recommend including berries in the diet daily.
Dark Chocolate: varieties over 70% cocoa are rich in flavonoids which are a potent antioxidant found in cocoa. That’s right: chocolate is part of a healthy diet because it’s so right in antioxidants!
Sweet Potatoes: these orange vegetables are rich in beta-carotene, which helps protects vision and skin from early aging and cellular damage. Orange and red foods should be a regular part of your diet because of their antioxidant compounds.

Antioxidant Foods vs Supplements

If you’re deciding between taking antioxidant supplements and focusing on food, there’s a lot to consider. Antioxidant supplements with high concentrations can seem appealing because of the “more is better” mentality. Keep in mind that even though there are proven benefits from consuming antioxidants, many studies that focus on antioxidant supplements have found no benefit to humans, and some have even found worse outcomes. It appears that getting your antioxidants from foods may be the best approach.

When you eat antioxidant rich foods there are many beneficial aspects combined. For example, a blueberry has many nutrients including flavonoids, vitamin C, anthocyanin, vitamin K, and fiber. These compounds work together in a “food matrix” that the body knows how to utilize for health. The whole food approach provides more benefits than a supplement ever could, and often the forms found in foods are often better absorbed than supplements are. My advice is: eat the food! And before you consider supplementing with an individual antioxidant, be sure to speak with your doctor and registered dietitian nutritionist for safety.

3 Easy Ways To Start Increasing Antioxidants In Your Diet

Add fruits and vegetables to what you already eat in a day. Add a side of fruit to breakfast, or frozen spinach or cauliflower rice to a casserole, pasta sauce, or omelet. Get creative and simply add more in a way you enjoy.
Look for easy to cook whole grains to replace white rice or regular pasta. Try farro, barley, quinoa, or brown or black rice instead to increase fiber and antioxidants.
Add nuts and seeds to snacks. Try a handful of walnuts, pistachios, or almonds or sprinkle chia, hemp, or flax seeds on yogurt, hot cereal, smoothie, or salad.

Antioxidants are a great way to look younger, stay healthier, and eat delicious, fresh foods. Isn’t it great to find foods to add to your diet that will benefit your health rather than removing them?

References:
1. Antioxidants: In depth. National Center for Complementary and Integrative Health. https://www.nccih.nih.gov/health/antioxidants-in-depth. Accessed March 8, 2022.
2. Antioxidants. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/antioxidants/. Published March 3, 2021. Accessed March 8, 2022.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.

Here are some antioxidant rich “superfoods” and the nutrients they provide that you should focus on:

Antioxidant Foods vs Supplements

3 Easy Ways To Start Increasing Antioxidants In Your Diet

Anti-Inflammatory

Antioxidants

Beauty

Detox

Disease Prevention

Gut health

Immunity Booster

Strength

Ginger Hultin, MS RDN CSO