If you have ever cut up an apple and watched it go brown, you have just witnessed oxidation in action. Antioxidants are the compounds that stop the apple slice from turning into mush quite so quickly. Plants make antioxidants to protect themselves from stress, and when we eat those plants or their extracts, we get a slice of that protection too.
Antioxidants are not just wellness buzzwords; they are biochemical workhorses, backed by decades of research. That’s why including foods high in antioxidants in your diet is so important. In this blog, we explain what antioxidants are, how they work and some common food sources.
What are antioxidants?
Antioxidants are molecules that can safely donate an electron to a free radical without becoming unstable themselves. Free radicals are unstable, reactive molecules produced both inside your body (from normal metabolism, immune defence, exercise) and outside of it (smoking, pollution, UV exposure, etc.).
At low levels, free radicals are actually helpful. They signal cells to adapt, repair, or fight infections. But in excess, they cause oxidative stress, damaging proteins, lipids, and DNA. Think of them as little biochemical arsonists, and antioxidants are the firefighters.
Why do plants make antioxidants?
Plants live pretty stressful lives, too much sun, not enough water, pesky bugs and things that try to eat them. So, they produce antioxidants like anthocyanins (the purple in blackcurrants and elderberries), flavonoids (like in citrus fruits), and carotenoids (like in carrots and spinach) to keep themselves alive. By eating these foods high in antioxidants, we tap into (and benefit from) the very chemistry they use to protect themselves.
Antioxidants and the human body
Our bodies have their own antioxidant systems, but our diet supplies a crucial backup. Research shows that antioxidant-rich diets help to improve cardiovascular health, reduce inflammation and may help support your cognition.
Food sources high in antioxidants
1. Blackcurrants. New Zealand blackcurrants are world leaders in anthocyanin content and show measurable benefits for exercise recovery and vascular health.
2. Kiwifruit. A vitamin C powerhouse that also contains polyphenols, one kiwifruit can cover your recommended daily intake of vitamin C.
3. Dark green leafy vegetables like spinach, kale and silver beet are rich in antioxidants.
4. Nuts and seeds. They contain antioxidants like vitamin E and polyphenols, which are necessary for reducing free radical damage.
5. Cacao, coffee and tea. Yes, your long black is pulling its antioxidant support weight.
6. Elderberry. Loaded with anthocyanins. Clinical studies have shown elderberry can help reduce cold duration and oxidative stress markers. We use elderberries in our Switchel and Immunity Tonic.
7. Turmeric. The curcumin within turmeric is a potent antioxidant and anti-inflammatory. Bioavailability improves with black pepper. We use turmeric and ginger in our Anti-Flam.
8. Ginger. Gingerol, which is found in ginger, acts as an antioxidant and helps to reduce inflammation. Human trials support benefits for arthritis and metabolic health.
9. Rosehips. High in vitamin C and polyphenols. Studies support antioxidant effects and improvements in skin health and inflammation.
10. Nettle. Traditionally used for energy, this mineral-dense plant shows emerging evidence that suggests it also has antioxidant activity in vitro and in animal studies. We use nettle and kawakawa in our Daily Boost.
- Also important to note, our native kawakawa is also rich in polyphenols and has antioxidant activity.
What are antioxidant-rich foods good for?
Eye health - Antioxidants can help slow the progression of age-related macular degeneration
Heart and blood vessel support - People with diets that are rich in flavonoids, like a Mediterranean diet, often have lower oxidative stress and inflammation, which in turn supports heart health.
Immunity - Vitamin C and anthocyanins help to balance and modulate oxidative stress and immune function, which can reduce infection risk and severity.
Cognition and ageing - Oxidative stress contributes to our neurodegeneration. Polyphenol-rich diets are linked to slower cognitive decline.
Chronic inflammation - Antioxidants may help in conditions where you are in constant pain or suffering from a chronic health condition.
Stress and mood - Your brain needs antioxidants, particularly when under stress! Think studying or learning a new job as well.
Antioxidants are not superheroes; they are a network. Plants make them for survival, and we borrow them for resilience. The evidence says: eat diverse and colourful foods, use herbs for extra support and skip mega-dose pills unless you have a specific condition. And remember your own antioxidant defences thrive on sleep, movement and reducing stress (harder said than done, I know!).
Antioxidants can help you age better, recover faster and live a healthier life, not because they are magic but because they help to restore balance.
