‍Antioxidants have grown in popularity with the general public due to their anti-aging and anti-inflammatory effects. Hundreds, if not thousands, of molecules, hold antioxidant properties. 

This article will discuss the role that antioxidants play in the body. We will look at the top 5 antioxidants for overall health as well as factors surrounding their efficacy, including how cooking affects antioxidant levels and if supplementation is safe. Lastly, we’ll review different functional medicine labs to assess antioxidant levels within the body. 

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What Are Antioxidants?

Antioxidants are molecules naturally found in foods and are also created by our bodies and have a protective effect on the body. Many vitamins are also considered to be antioxidants, including vitamins A, C, and E; minerals selenium and zinc; and other compounds, including lycopene and lutein. Dietarily, vegetables and fruits are excellent sources of antioxidants.

What Are Antioxidants Role in The Body?

Antioxidants have a primary action of fighting specific molecules called free radicals. Free radicals wreak havoc on cells by damaging cell membranes, DNA, and more through a process called oxidative stress. Free radicals are natural byproducts of certain biochemical processes, including energy production, but they can also increase in levels due to cigarette smoke, air pollution, and even sunlight exposure. High amounts of oxidative stress have been linked to cardiovascular disease, diabetes, Parkinson’s disease, Alzheimer's disease, cancers, and certain eye conditions. 

Top 5 Antioxidants To Improve Your Health

Nature provides us with many wonderful antioxidants that our bodies can use for protection. Here are, arguably, the top 5 antioxidants: 

Glutathione

Glutathione is often called the “master antioxidant” for good reasons: it is the most potent antioxidant that our bodies make! Through its antioxidant actions, glutathione has been shown to beneficially affect many systems in the body. In the pulmonary system, glutathione can reduce inflammation in the lungs while increasing a substance called surfactant that keeps the airways lubricated and healthy. In the liver, glutathione is required for detoxification; detoxification takes toxins and other waste products and makes them water soluble, so they may then be excreted into the urine or stool. Glutathione has also been shown to lessen the signs of aging skin, support the immune system, and reduce muscle fatigue. Foods high in glutathione, or high in precursors to glutathione, include spinach, red peppers, and asparagus. Glutathione is also found in supplement forms, and some may even recommend n-acetyl cysteine (NAC) supplements to improve glutathione levels, as NAC is a precursor to glutathione. 

CoEnzyme Q10

Coenzyme Q10, or CoQ10, is an antioxidant naturally produced by the body but also obtained through dietary sources. CoQ10 is found in every single cell in the body and protects cell membranes from free radical damage. It is also required to produce the body’s energy molecule, ATP. Additionally, CoQ10 helps to regenerate vitamin E, another antioxidant that we’ll discuss below, back into its active form. Research shows CoQ10 supplementation to have a significant lowering effect on many different free radicals while also having anti-inflammatory and immune functions. Because of these actions, there is research supporting CoQ10 in the treatment of sepsis and various viral infections, including acute viral myocarditis. Half of CoQ10 found in the body is retained through the diet, including meat, salmon, sardines, pork, and chicken. 

Vitamin E

Vitamin E is found throughout the body in eight different forms, although the form that our bodies primarily use is called alpha-tocopherol. Vitamin E has potent antioxidant properties, especially in the cardiovascular and immune systems. In the cardiovascular system, the antioxidant properties of Vitamin E prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it is more likely to form a clot and thus cause heart attacks and strokes. Vitamin E also causes the blood vessels to widen, called dilation, making it harder for clots to stick to the blood vessel wall. In the immune system, vitamin E’s antioxidant properties modulate inflammatory responses and also help to strengthen communication and release of a specific type of immune cell called T-cells. Because of these immune system actions, vitamin E may lower the risk of the development of respiratory and allergic diseases like asthma. Vitamin E is found in many foods, including wheat germ, sunflower seeds, almonds, hazelnuts, and peanuts. 

Vitamin C

Often called ascorbic acid, vitamin C is a vitamin humans cannot make and must obtain through their diet. Because vitamin C is water soluble, its antioxidant effects can occur both inside and outside cells. While vitamin C is an incredibly effective antioxidant on its own, it has shown to be even more effective when teamed up with other antioxidants. Vitamin C and glutathione are a powerful match for hydrogen peroxide, a strong free radical. Vitamin C can also facilitate the regeneration of vitamin E, which, as discussed above, is yet another antioxidant. Vitamin C can be found in fresh foods, including red peppers, oranges, kiwi, green peppers, and broccoli. 

Selenium 

Selenium is a nutrient required for human health. Important for reproductive, immune, and endocrine functions, this antioxidant has a wide variety of effects. Selenium is required for a group of enzymes called selenoproteins to function correctly. There are more than 24 different types of selenoproteins. However, there is one type that is most pertinent to this article: glutathione peroxidases. Glutathione peroxidases are a type of selenoprotein that is also dependent upon the above-discussed antioxidant, glutathione. They have many antioxidant actions in the body but have a significant effect on the production and function of sperm, making their functionality especially important for male fertility. Selenium can be found in high amounts in Brazil nuts, tuna, halibut, sardines, and ham. 

How Many Mmol Antioxidants Should We Be Getting Per Day?

Antioxidants can be measured in units of millimoles Trolox equivalents (mmol TE). Scientists have gathered data to determine the ideal amount of antioxidant intake per day. For those consuming 2,500 calories daily, the antioxidant intake needs are estimated to be 11.5 mmol TE. 

Top Food Sources of Antioxidants

Thankfully for us, many wonderful foods are packed with high amounts of antioxidants. Researchers have various ways of assessing antioxidant levels in foods. One of the best ways to determine antioxidants in foods is the ferric-reducing ability of plasma (FRAP) test. This test measures foods against specific free radicals and analyzes how they neutralize them. Let’s take a look at the top 5 antioxidant-filled foods.

Dark Chocolate

Dark chocolate is a favorite and a dessert choice for many people; luckily for them, it also comes with health benefits. Dark chocolate contains a type of antioxidant called flavanols, which may help with blood pressure and vision and may also reduce the risk of cardiovascular disease and diabetes. It’s important to know that in order for chocolate to be deemed “dark,” it must contain 50% or more cocoa solids. Dark chocolate contains 15 mmol of antioxidants per 3.5 ounces (oz). 

Pecans

Pecans are a type of nut with many vitamins and minerals. Pecans contain magnesium, potassium, and calcium. They contain protein, carbohydrates, and fats, unsaturated fats, to be specific, which can aid in healthy cholesterol levels. The FRAP score for pecans was up to 10.6 mmol of antioxidants for every 3.5 oz. of pecans. 

Blueberries

Blueberries are a popular fruit that have been enjoyed for centuries. Because of their antioxidant, vitamin, and mineral levels, blueberries may be beneficial for high cholesterol, high blood pressure, and diabetes. The FRAP score for blueberries was up to 9.2 mmol per 3.5 oz of blueberries. Because blueberries are so easy to consume, other research has shown that regular consumption of blueberries for two weeks can result in a 20% reduction in cell damage. 

Strawberries

Strawberries are a delicious red fruit with chock-full of fiber, vitamins, minerals, and other antioxidants. Research suggests strawberries may be beneficial for those with insulin sensitivity and osteoarthritis and may also help protect skin from sun damage. Wild strawberries had a FRAP score of up to 5.4 mmol per 3.5 oz. 

Artichokes 

When you’re eating an artichoke, you’re actually consuming a bud of a flower! If not harvested, what we call an artichoke would bloom into a beautiful purple flower. Some research suggests artichokes may be beneficial for blood pressure, cholesterol, and liver health due to their antioxidant content. Artichokes FRAP score was up to 4.7 mmol per 3.5 oz. 

Does Cooking Affect Antioxidant Levels?

Cooking does affect antioxidant levels; however, how it affects them varies by cooking preparation. A study was done in the journal Antioxidants assessing three different cooking methods, frying, boiling, and steaming, on six different edible leaves that contained various antioxidants, including polyphenols and carotenoids. Results showed that frying reduced the number of antioxidants while boiling and steaming actually increased antioxidant levels in some of the leaves!  

Are Antioxidant Supplements Safe?

Antioxidants, as discussed above, can confer many health benefits by fighting free radicals. However, like many things in life, even too much of a good thing can turn bad. Elevated levels of certain antioxidants may not only not have benefits but may even negatively impact health. For example, in smokers, high levels of beta-carotene may increase the risk of lung cancer. High doses of vitamin E may raise the risk of prostate cancer and strokes. This is why it's crucial to work with a practitioner before starting any new supplement regime. It also highlights the importance of testing. Testing levels can take the guessing out of deciding which supplement is right or appropriate for you.

How to Test Antioxidant Levels

Antioxidant levels can be checked through various tests, including: 

DNA Oxidative Damage

The urinary marker 8-hydroxy-2'-Deoxyguanosine (8-OHdG) is an indicator of the current level of oxidative stress in the body. Research supports the use of 8-OHdG to evaluate the risk of degenerative diseases and cancers as it is a popular form of free radical oxidation and can give insight into DNA damage. The research done has primarily measured 8-OHdG after exposure to oxidants, including tobacco smoke, heavy metals, polycyclic aromatic hydrocarbons, and asbestos fibers. Doctors Data offers a single-marker 8-OHdG test, and this marker is also found on the Precision Analytical DUTCH Complete hormone test.  

Redox/Antioxidant Test

Cell Science Systems offers a Redox/Antioxidant Test that tests immune cells against over 40 various antioxidants, including fruits such as acai berry, camu camu, and noni berry; botanicals including milk thistle, elderberry, Andrographis, and lavender; and micronutrients including vitamin E, zinc, and CoQ10. This test shows how effective these various compounds would be to you if supplementation and/or increased intake occurred. 

Micronutrient Test 

A micronutrient test checks levels of various vitamins, minerals, fatty acids, and more, giving their specific levels. Many micronutrients are antioxidants, including vitamin E, vitamin C, selenium, and zinc. Many micronutrient tests also check levels of glutathione, the powerhouse antioxidant. SpectraCell's Micronutrient Test measures 40 different micronutrients, giving your specific levels. 

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Summary

Antioxidants are powerful molecules that can significantly alter our health. Antioxidants can be obtained through our diet, including glutathione from spinach, CoQ10 through meat, vitamin E through wheat germ, vitamin C through red peppers, and selenium through Brazil nuts. Additionally, foods with high amounts of numerous antioxidants include dark chocolate, pecans, blueberries, strawberries, and artichokes. If you are curious about your body’s antioxidant levels, functional medicine can help to provide answers through various tests that can assess not only antioxidant levels but your body's response to various antioxidants and also the amount of oxidative damage. This information can help aim you in the right direction, whether it be increasing your intake of certain antioxidant-filled foods or if supplementation is appropriate.