Antioxidants: importance and sources overview by
مضادات الأكسدة: مصادرها و أهميتها ... مع مقدار

Antioxidants: importance and sources - مضادات الأكسدة: مصادرها و أهميتها

What does antioxidant mean?

  They are molecules that protect cells from damage caused by free radicals

  Free radicals are a natural byproduct of your metabolism and times the immune system uses them to fight bacteria.

  The body needs both, and there must be a balance between them, because if the antioxidants are less than free radicals in the body, they will increase, and this will cause defects in the cells and sometimes cause their death and the death of cells and their accumulation, which leads us to the cancer and problems in the heart and blood vessels.

When we need to take an antioxidant

  1. drink cigarettes
  2. Too much alcohol
  3. Air pollution
  4. Times of infection with viruses and disease
  5. Increase diabetes level in the blood
  6.  Lack of oxygen in the body And the intense and long-term exercise in sports
  7.  Eat large amounts of fast food


Antioxidant in form of food

Vitamin A: Dairy produce, eggs, and liver

Vitamin C: Most fruits and vegetables, especially berries, oranges, and bell peppers

Vitamin E: Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables

Beta-carotene: Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes

Selenium: Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes


 Foods that are believed to be good sources of antioxidants include:

1. Vegetables like: Eggplants, Spinach, and Broccoli

2. Legumes such as black beans, lentils or kidney beans

3. Green and black teas

4. Fruits: Red grapes, Pomegranates, Blueberries, Apples

5. Dark chocolate

6. Coffee

7. Many spices can enhance the flavor of our food , also reduce oxidative stress as grape seed extract, ginkgo, rosemary and turmeric

What to avoid or sources of free radicals to avoid

  1. Avoid high glycemic foods
  2. Limit processed meats (such as sausages, bacon and salami)
  3. Limit red meat.
  4. Don’t reuse cooking fats and oils. Heating fats and oils during cooking oxidizes them, generating free radicals which seep into our foods
  5. Limit alcohol
  6. Stop smoking


Waleed Foad

Dr. Waleed Foad

Physician Nutrition Consultant, For 15+ years

Master degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
30 Jun 2021
Walaa Foula

Dr. Walaa Foula

Physician Nutrition Consultant, For 17+ years

Doctorate degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
30 Jun 2021
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