Antioxidants are powerful compounds that help protect the body from oxidative stress, which is caused by an imbalance of free radicals. Free radicals are unstable molecules that can damage cells, contributing to aging, inflammation, and chronic diseases such as heart disease and cancer. Antioxidants neutralise these free radicals, reducing their harmful effects and helping to maintain optimal health.

Types of Antioxidants & Their Benefits

There are many types of antioxidants, each offering unique benefits. Here are some of the most well-known:

Vitamin C: Found in citrus fruits, bell peppers, kale, and strawberries, vitamin C supports the immune system and promotes healthy skin by aiding collagen production. Red bell peppers, in particular, are among the richest sources of vitamin C - providing over twice as much as an orange! Did you know that 100 grams of red bell pepper contain around 128 mg of vitamin C, while an orange contains about 53 mg?

Vitamin E: Present in nuts, seeds, and leafy greens, vitamin E helps protect cells from oxidative damage and supports heart health. Almonds and sunflower seeds are excellent sources of vitamin E, offering potent antioxidant protection. In fact, just 28 grams of almonds can provide nearly half of your daily recommended intake of vitamin E.

Polyphenols: A diverse group of plant compounds found in dark berries, tea, olive oil, coffee, and dark chocolate, polyphenols have powerful anti-inflammatory and neuroprotective effects. Matcha tea, in particular, contains up to 137 times more antioxidants than regular green tea, making it a standout choice for boosting health and vitality. Drinking matcha can help support brain health, reduce oxidative stress, and improve energy levels, all without the crash commonly associated with coffee.

Beta-Carotene: Found in orange foods such as carrots, sweet potatoes, and butternut squash, as well as leafy greens like spinach and kale, beta-carotene converts into vitamin A, essential for eye health and immune function. Carrots are one of the best sources of beta-carotene, with 100 grams of raw carrots providing 8,285 µg of the nutrient - around 830% of the recommended daily intake!

The Power of Purple Foods

Purple-hued fruits and vegetables are particularly rich in antioxidants thanks to compounds called anthocyanins. These natural pigments not only give foods their vibrant colour but also provide a host of health benefits:

Berries (blueberries, blackberries, acai and haskap berries): Packed with anthocyanins and vitamin C, these fruits support brain function and heart health. Blueberries, in particular, have been shown to improve memory and cognitive function, and they’re rich in antioxidants that fight free radicals linked to ageing and disease.

Aubergine: Contains nasunin, an antioxidant that helps protect brain cells and supports cognitive function. This antioxidant also has potential anti-inflammatory benefits and supports cardiovascular health.

Red cabbage: Rich in vitamin C and polyphenols, red cabbage has anti-inflammatory properties and promotes gut health. A 100-gram serving of red cabbage provides about 57 mg of vitamin C, which is over 60% of the recommended daily intake.

Purple sweet potatoes: High in fibre and anthocyanins, purple sweet potatoes aid digestion and have been linked to improved blood sugar control. Anthocyanins in purple sweet potatoes have been shown to reduce inflammation and protect against oxidative stress.

Incorporating Antioxidants Into Your Life: How I Help My Clients

As a nutritionist, I always emphasise the importance of antioxidants in my clients’ diets. They’re one of the easiest and most effective ways to protect the body from oxidative stress and support overall health.

At Google DeepMind, where I run a longevity clinic, we perform blood tests to measure cellular stress levels and assess antioxidant status. This is incredibly important, especially if someone is working to lose fat or build muscle. To see real results, we must first address cellular stress, as it can hinder progress. If the body is focused on managing inflammation and oxidative damage, it may not have the energy or resources to support fat loss or muscle gain.

I guide my clients to make small, sustainable changes to incorporate more antioxidant-rich foods into their meals. One of the first things I recommend is starting with simple swaps - replacing processed snacks with antioxidant-packed options like berries, nuts, and dark chocolate. This not only provides a delicious boost but also helps lower the risk of inflammation and chronic diseases.

I also encourage them to try adding a variety of colourful fruits and vegetables to their plates. It’s not just about consuming more vitamin C, but about getting a wide range of antioxidants from different plant compounds like polyphenols, beta-carotene, and anthocyanins. I suggest using vibrant red bell peppers, carrots, and dark leafy greens in their meals—foods that are easy to incorporate and nutrient-dense.

Another key part of my advice is promoting the consumption of foods with high polyphenol content, like green tea or matcha. I explain how these antioxidants, particularly in matcha, are amazing for supporting brain health and reducing oxidative stress. For clients who are looking for a pick-me-up, swapping coffee for matcha is a great way to get an energy boost without the crash.

I believe it’s important to focus on variety and balance—getting antioxidants from whole foods, not supplements, ensures that the body absorbs them more effectively. I also help clients understand that the goal is to nurture their bodies with nutrient-rich foods every day, so they can look and feel their best.

Antioxidant Supplements vs. Whole Foods: Myths & Facts

While antioxidant supplements are widely available, many people wonder if they offer the same benefits as whole foods. The truth is:

Whole foods provide a complex range of nutrients. Unlike supplements, whole foods contain fibre, vitamins, and phytonutrients that work together to support overall health.

High-dose antioxidant supplements may not be beneficial. Some studies suggest that excessive supplementation, particularly with isolated antioxidants like beta-carotene or vitamin E, may not provide the same protective effects as consuming them naturally in food.

Food-based antioxidants are safer and more effective. Eating a variety of antioxidant-rich foods ensures you receive a balanced intake without the risk of overconsumption.

Simple Ways to Include More Antioxidants in Your Diet

• Start your day with a smoothie packed with blueberries, acai, and kale.
• Swap white rice for antioxidant-rich purple rice or quinoa.
• Add red cabbage and aubergine to stir-fries or salads.
• Enjoy a square of dark chocolate (70% cocoa or higher) as an antioxidant-rich treat.
• Sip on green tea (or even better, matcha!), which is loaded with polyphenols (avoid drinking green tea in the evening as it contains caffeine).

Summary

Antioxidants play a crucial role in protecting your health by fighting oxidative stress and reducing inflammation. By incorporating a variety of antioxidant-rich foods, especially purple foods, into your diet, you can naturally support your overall well-being. Prioritising whole foods over supplements ensures you get the full spectrum of benefits in the most effective way possible. Start making small changes today to boost your antioxidant intake, and your body will thank you for it!

Clemmie Pellew-Harvey Purition Ambassador and Certified Nutritional Therapist