Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures.

Factors that increase the production of free radicals in the body can be :

  • Internal : inflammation,
  • External : pollution, UV exposure, and cigarette smoke.

Antioxidant food sources:

  • 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
  • Lycopene: Pink and red fruits and vegetables, including tomatoes and watermelon
  • Lutein: Green, leafy vegetables, corn, papaya, and oranges
  • Selenium: Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes


Antioxidant helps to :

  • Lower the risk of Cardiovascular diseases
  • Reduce Carcinogenesis
  • Slow down aging process
  • Reduce inflammation at joint


  1. Lobo, A. Patil, A. Phatak, N. Chandra. Free radical, antioxidants and functional foods:Impact on human health. Pharmacogn Rev.2010.July-Dec 4(8):118-126.
  2. Elaine Magee. 10 Nutrient –Rich Super Foods.
  3. Megan Ware. How can antioxidant benefits our health?


Siti Salwa Zaruddin (Nutritionist)

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