Antioxidants - where are they found and what do they do?

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A free radical is an unstable atom.</li> <li>Free radicals can cause damage to your body.</li> <li>Antioxidants can help prevent the health issues caused by free radicals.</li> <li>Your body makes antioxidants, but you can also get them from food and supplements.</li> </ul> </div> <nav class="cont_nav-index-table__double-col"> <h2>On this page</h2> <ul> <li><a href="#what">What are antioxidants?</a></li> <li><a href="#why">Why are antioxidants important?</a></li> <li><a href="#prevent">Can antioxidants prevent health issues?</a></li> <li><a href="#food">Which antioxidants are found in food?</a></li> <li><a href="#why-food">Why should I get my antioxidants from food?</a></li> <li><a href="#resources">Resources and support</a></li> <li><a href="#searchGeneralResults">Related information on Australian websites</a></li> </ul> </nav> <h2 id="what">What are antioxidants?</h2> <p>Antioxidants are substances produced by your body that play an important role in your health. They are also found in foods, and in <a href="/vitamins-and-minerals">vitamin and mineral</a> supplements. There are many different types of antioxidants.</p> <h2 id="why">Why are antioxidants important?</h2> <p>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. Some are used by your body’s <a href="/immune-system">immune system</a> to attack viruses or <a href="/bacterial-infections">bacteria</a>.<p> <p>However, if free radicals build up in your body, they can cause ‘oxidative stress’. This can damage your cells and impact your health.</p> <p>Oxidative stress can damage your:</p> <ul> <li>eyes — causing <a href="/cataracts">cataracts</a> and <a href="/macular-degeneration">macular degeneration</a></li> <li>heart — causing <a href="/high-blood-pressure-hypertension">hypertension</a> (high blood pressure) and <a href="/heart-failure">heart failure</a></li> <li>brain — causing <a href="/alzheimers-disease">Alzheimer’s disease</a> and <a href="/parkinsons-disease">Parkinson’s disease</a></li> <li>joints — causing <a href="/arthritis">arthritis</a></li> <li>lungs — causing <a href="/asthma">asthma</a> and chronic <a href="/bronchitis">bronchitis</a></li> <li>kidneys — causing <a href="/kidney-failure">kidney failure</a></li> </ul> <p>Antioxidants are able to prevent the negative effects of these free radicals by neutralising them.</p> <h2 id="prevent">Can antioxidants prevent health issues?</h2> <p>Antioxidants are thought to help stop the health issues caused by free radicals.</p> <p>Research continues to increase our understanding of the effects of antioxidants against illness. Antioxidant supplements aren’t recommended to stop disease.</p> <p>It’s still important to avoid other things that can damage your body, such as:</p> <ul> <li><a href="/quit-smoking-vaping">smoking</a></li> <li><a href="/how-alcohol-affects-your-health">alcohol</a></li> <li><a href="/junk-food-and-your-health">junk food</a></li> <li><a href="/stress">stress</a></li> </ul> <h2 id="food">Which antioxidants are found in food?</h2> <p>Antioxidants are found in a variety of foods. For example:</p> <ul> <li><a href="/vitamin-c-and-your-health">Vitamin C</a> is found in citrus fruits, tomatoes and green vegetables.</li> <li><a href="/vitamin-e-and-your-health">Vitamin E</a> is found in plant oils, cereals, meat, eggs and fruits.</li> <li>Lycopene is primarily found in tomatoes and orange or red coloured fruits and vegetables.</li> <li>Omega-3 can mostly be found in seafood.</li> <li>Flavonoids are found in green tea, fruits, cocoa (chocolate), soybeans and vegetables.</li> <li>Selenium is found in nuts, vegetables, seafood and meat.</li> <li>Lutein and zeaxanthin are mostly found in green vegetables.</li> </ul> <h2 id="why-food">Why should I get my antioxidants from food?</h2> <p>You should aim to get all your nutrients, including antioxidants, from healthy foods rather than from supplements. People who eat a <a href="/balanced-diet">healthy diet</a> generally get all their nutrients from their food.</p> <p>Research suggests that antioxidants taken as supplements are less effective at combating heart disease and some <a href="/cancer">cancers</a>. Supplements don’t make people healthier.</p> <p>However, antioxidant supplements can be useful if you:</p> <ul> <li>cannot access a variety of foods due to your location or income</li> <li>cannot digest foods properly due to <a href="/gastro-intestinal-illnesses">gastrointestinal disorders</a></li> </ul> <h3>Your body needs a variety of antioxidants</h3> <p>No single antioxidant does everything. You need a variety.</p> <p>When you eat many types of plant foods, you get a total package of antioxidants. There are hundreds of antioxidants in the foods recommended by the <a href="https://www.eatforhealth.gov.au/sites/default/files/2022-09/n55a_australian_dietary_guidelines_summary_131014_1.pdf " target="_blank">Australian dietary guidelines</a>.</p> <h3>Too many antioxidants can be harmful</h3> <p>High doses of some antioxidant supplements can be harmful. For example, they can oppose the effects of some medicines. If you are on any medicines, make sure you ask your doctor about taking antioxidant supplements.</p> <h2 id="resources">Resources and support</h2> <p>You can find out more about antioxidants and healthy eating by visiting the <a href="https://www.eatforhealth.gov.au/ " target="_blank">Australian Dietary Guidelines website</a>.</p> <p>You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.</p></div> <footer class="main_content-article-text-footer"> <div> <h4>Source<span>s</span>:</h4> <span> <a href="https://www.ncbi.nlm.nih.gov/" target="_blank" title="International Journal of Biomedical Science">International Journal of Biomedical Science</a> <em>(Free Radicals, Antioxidants in Disease and Health)<span></span></em>, <a href="https://www.ncbi.nlm.nih.gov/" target="_blank" title="Nutritional Journal">Nutritional Journal</a> <em>(The total antioxidant content of more than 3100 foods, beverages, spices, herbs, and supplements used worldwide)<span></span></em>, <a href="https://www.ncbi.nlm.nih.gov/" target="_blank" title="Oxidative Medicine and Cellular Longevity">Oxidative Medicine and Cellular Longevity</a> <em>(Antioxidants: Scientific Literature Landscape Analysis)<span></span></em>, <a href="https://www.ncbi.nlm.nih.gov/" target="_blank" title="Clinical Interventions in ageing">Clinical Interventions in ageing</a> <em>(Oxidative stress, aging, and diseases)<span></span></em>, <a href="https://www.mdfoundation.com.au" target="_blank" title="Macular Disease Foundation Australia">Macular Disease Foundation Australia</a> <em>(Nutrition and Lifestyle)<span></span></em>, <a href="https://www.cochranelibrary.com/" target="_blank" title="Cochrane Clinical Answers">Cochrane Clinical Answers</a> <em>(What are the effects of antioxidant supplements to prevent mortality in healthy adults and adults with various diseases?)<span></span></em> </span> </div> </footer> <p>Learn more here about the <a href="https://www.healthdirect.gov.au/about-our-content">development and quality assurance of healthdirect content</a>.</p> <p>Last reviewed: October 2022</p> <div class="main_content-back-to-top"><a href="#backToTop"><i class="dor-icon_caret-up"></i><br><span class="tablet-up__inline">Back To </span>Top</a></a></div> </main>  <section class="main_content-links print-hidden"> <section class="related-concept-section"> <h2>Search our site for</h2> <ul> <li> <a class="dor-button__pill-btn" href="/search-results/Vitamins" title="Search results for:Vitamins">Vitamins</a> </li> <li> <a class="dor-button__pill-btn" href="/search-results/Diet Fads" title="Search results for:Diet Fads">Diet Fads</a> </li> <li> <a class="dor-button__pill-btn" href="/search-results/Vitamin E" title="Search results for:Vitamin E">Vitamin E</a> </li> </ul> </section> </section>  <section class="main_content-search"> <header> <h2>Need more information?</h2> <p>These trusted information partners have more on this topic.</p> </header> <div class="main_content-general-text"> <div> <div class="main_content-search-results-partners"> <nav class="dor-tabs__2 veyron-search-tabs" role="tablist"> <label class="dor-tabs_item" role="tab" aria-controls="searchGeneralResults" aria-selected="true"> <input type="radio" checked name="tab"> <div class="dor-tabs_item-btn veyron-search-tab-btn">General search results</div> </label> <label class="dor-tabs_item" role="tab" aria-controls="searchProfessionalResults" aria-selected="false"> <input type="radio" name="tab"> <div class="dor-tabs_item-btn veyron-search-tab-btn">Results for medical professionals</div> </label> </nav> <section id="searchGeneralResults" data-total-records="38"> <p>Top results</p> <a href="https://mydr.com.au/nutrition-weight/antioxidants-their-role-in-health/" data-partner-url="partners/mydr" class="main_content-search-tile" target="_blank" data-guid="ECM001|2d72659a-eb93-4a0f-bf77-c7b73ee2590d"> <h3>Antioxidants: their role in health - myDr.com.au</h3> <div class="main_content-search-tile-intro"> <p>Antioxidants neutralise the effects of free radicals, substances that damage the body`s cells, and have a role in disease prevention.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on MyDoctor website</i></p> <img class="main_content-search-tile-logo" alt="MyDoctor" src="https://media.healthdirect.org.au/images/logos/h40/mydoctor-new_logo-1f39cc.png"> </a> <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants" data-partner-url="partners/better-health-channel" class="main_content-search-tile" target="_blank" data-guid="ECM001|2e8ec017-4dbc-4d83-8ba4-6b898674ed43"> <h3>Antioxidants - Better Health Channel</h3> <div class="main_content-search-tile-intro"> <p>Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on Better Health Channel website</i></p> <img class="main_content-search-tile-logo" alt="Better Health Channel" src="https://media.healthdirect.org.au/images/logos/h40/bhc-rectangle-image-e99950.png"> </a> <a href="https://nutritionaustralia.org/division/nsw/more-than-meets-the-eye-the-link-between-eye-health-and-nutrition/" data-partner-url="partners/nutrition-australia" class="main_content-search-tile" target="_blank" data-guid="ECM001|eb18c490-71da-4a05-b917-bebc572c21c8"> <h3>More than meets the eye: The link between eye health and nutrition | Nutrition Australia</h3> <div class="main_content-search-tile-intro"> <p>Ever wondered how our nutritional habits have an impact on eye health? Well, there’s more than meets the eye – with a myriad of nutrients…</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on Nutrition Australia website</i></p> <img class="main_content-search-tile-logo" alt="Nutrition Australia" src="https://media.healthdirect.org.au/images/logos/h40/Nutrition-Australia_logo.png"> </a> <a href="https://www.jeanhailes.org.au/news/is-it-heart-healthy-or-just-hype" data-partner-url="partners/jean-hailes-for-womens-health" class="main_content-search-tile" target="_blank" data-guid="ECM001|586bf4d7-a744-438b-b317-f75c6bdc6d07"> <h3>Is it heart-healthy or just hype? | Jean Hailes</h3> <div class="main_content-search-tile-intro"> <p>Another day, another headline about the superheroes for heart health. Dark chocolate is good for it. 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Many studies show nuts are beneficial to health, especially heart health.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on MyDoctor website</i></p> <img class="main_content-search-tile-logo" alt="MyDoctor" src="https://media.healthdirect.org.au/images/logos/h40/mydoctor-new_logo-1f39cc.png"> </a> <a href="https://dietitiansaustralia.org.au/health-advice/mental-health-including-anxiety-and-depression" data-partner-url="partners/dietitians-australia" class="main_content-search-tile" target="_blank" data-guid="ECM001|4a731488-97dc-4b40-b851-0a1c34768bb8"> <h3>Mental health including anxiety and depression | Dietitians Australia</h3> <div class="main_content-search-tile-intro"> <p>A nutritious diet is not just good for your body. It is good for your brain and mental health too. 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