What are antioxidants?

Antioxidants are substances produced by your body that play an important role in your health.

They are also found in foods, and in vitamin and mineral supplements.

There are many different types of antioxidants.

Why are antioxidants important?

Antioxidants help to protect your cells from damaging molecules inside your body.

Many chemical reactions take place inside the cells in your body. Sometimes, these form by-products known as free radicals.

Free radicals have important roles in your body. Your body's immune system uses free radicals to attack viruses and bacteria.

Normally, antioxidants and free radicals are balanced inside your body. If the levels of free radicals build up in your body, they can cause 'oxidative stress'. This can damage your cells and harm your health.

Oxidative stress can contribute to different health issues like:

• cataracts and macular degeneration in your eyes
• hypertension (high blood pressure) and heart failure
• Alzheimer's disease and Parkinson's disease
• arthritis
• asthma and chronic bronchitis
• kidney failure

Antioxidants help stop the negative effects of these free radicals.

Can antioxidants prevent health issues?

Antioxidants help stop the health issues caused by free radicals.

Research continues to improve our understanding of the effects of antioxidants against illness.

It isn't advised to take antioxidant supplements as the main way to stop disease.

It's also important to avoid other things that can damage your body, such as:

• junk food
• stress
• smoking and vaping
• alcohol

Which foods are high in antioxidants?

Antioxidants are found in a variety of foods:

• Vitamin C is found in citrus fruits, tomatoes and green vegetables.
• Vitamin E is found in plant oils, cereals, meat, eggs and fruits.
• Lycopene is mainly found in orange and red fruits and vegetables, like tomatoes.
• Omega-3 is mostly found in seafood.
• Flavonoids are found in green tea, fruits, cocoa (chocolate), soybeans and vegetables.
• Selenium is found in nuts, vegetables, seafood and meat.
• Lutein and zeaxanthin are mostly found in green vegetables.

Should I take antioxidant supplements?

You should aim to get all your nutrients, including antioxidants, from healthy foods. People who eat a balanced diet can usually get all their nutrients from their food.

Research suggests that antioxidants taken as supplements are not as good as antioxidants from food at working against heart disease and some cancers. Supplements don't always make you healthier.

A supplement containing antioxidants can sometimes be useful if you:

• can't get a variety of foods due to where you live or your income
• can't digest foods properly due to gastrointestinal disorders

Your body needs a variety of antioxidants

No single antioxidant does everything. You need a variety.

When you eat many types of plant foods, you will get a wide range of antioxidants. There are hundreds of antioxidants in the foods recommended in the Australian dietary guidelines.

Too many antioxidants can be harmful

Taking too many antioxidant supplements can be harmful. For example, they can affect how some medicines work.

If you take any medicines, make sure you talk with your doctor or pharmacist before taking antioxidant supplements.

Resources and support

If you are worried that you are not getting all the nutrients you need, talk to your doctor or dietitian.

You can find out more about antioxidants and healthy eating by visiting the Australian Dietary Guidelines website.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.