What are Antioxidants, and Why Do We Need Them?
At Queen Street Bakery, we pride ourselves on our superfood ingredients that provide a ton of essential nutrients like iron, omega-3’s, fibre, vitamins, and antioxidants. But wait, what exactly are antioxidants? This word is used a lot when describing nourishing ingredients, but there is still a lot of mystery surrounding what antioxidants are and what they do. Let’s dive deeper into these powerhouse compounds and explore how they benefit your health in ways you might not expect.
Antioxidants & Free Radicals: A Balancing Act.
To understand what an antioxidant is, you first need to meet its counterpart: free radicals. Essentially, all the cells in our bodies are constantly doing lots of chemical reactions to keep us alive and well. These reactions involve gaining, swapping, and getting rid of different molecules in our body. During all this commotion, we create little byproducts called free radicals, which are usually made up of oxygen among other things.
Free radicals form naturally in everyone’s body and make sure that all your cells can carry out their jobs properly. However, too many free radicals can lead to oxidative stress, which is when your body has built up too much oxygen. Yup, you read that right! There is such a thing as too much oxygen for our bodies to handle, even though we can't live without it. Oxidative stress can be damaging to our bodies, since it might lead to the development of certain chronic illnesses, including heart disease, diabetes, and cancer.
Free radicals are not always harmful, though! They play an important role in the body by supporting the immune system in fighting off pathogens (little organisms like bacteria and viruses that make you sick) and letting our body know where it needs to heal by alerting it when cells are damaged. But, when we have too many free radicals in our system and our body can't handle them anymore, they can start attacking the body’s own cells, leading to inflammation, cell damage, and the potential development of diseases over time.
This is where antioxidants come in and get to work as the body’s natural defense mechanism against free radicals. Antioxidants are molecules that find and couple up with free radicals which deactivates them and stops them from causing damage. This process is super important and happens all the time in your body to keep you healthy and stop there from being too many free radicals in your system.
The Different Types of Antioxidants
Antioxidants come from many different sources and have different functions in the body. Your body actually produces its own antioxidants called endogenous antioxidants, which are released to neutralize the free radicals. These enzymes play a crucial role in protecting cells from oxidative damage and keeping our bodies functioning smoothly.
However, most of the antioxidants we need come from our diet, those are called exogenous antioxidants or dietary antioxidants. These include well-known nutrients like Vitamins A, C, and E, minerals such as zinc, selenium, and manganese, and compounds like beta-carotene, which is the chemical that gives carrots their vibrant orange color.
Each of these dietary antioxidants has specific roles. For example, Vitamin C helps regenerate other antioxidants in the body and is important for skin health by supporting collagen production, which is the protein that keeps your skin strong and elastic. Vitamin E, on the other hand, protects your cell’s walls from oxidative damage. Meanwhile, beta-carotene, which transforms into Vitamin A, is essential for healthy vision, skin, and immunity to protect you from viruses and bacteria.
Antioxidants also come in the form of supplements, however it is important to note that more is not necessarily better since too many antioxidants might do more harm than good. It is always important to discuss with your doctor or dietitian before starting any supplements to make sure you are taking a safe amount.
What foods contain antioxidants?
Antioxidants are found in a ton of foods, especially in plant foods. Here are some examples of foods that are packed with beneficial antioxidants:
Fruits
Berries, such as blueberries, strawberries, and raspberries, are some of the highest in antioxidants and have been shown to reduce inflammation and lower the risk of chronic diseases. Reach for orangey fruits like mangoes, pumpkins, and apricots for a boost of beta-carotene, a strong antioxidant.
Citrus fruits like oranges, lemons, and grapefruits are packed with Vitamin C, another powerful antioxidant that helps protect against damage from free radicals and supports your immune system. Also, grapes and their byproducts, like red wine, contain resveratrol, a compound that behaves like an antioxidant that has been shown to support heart health.
Vegetables
Dark leafy greens like spinach and kale, as well as vibrant vegetables like tomatoes, broccoli, carrots, and bell peppers, are packed with antioxidants. The more colorful the vegetable, the better! These veggies not only add color to your plate but also contribute to your daily antioxidant needs while also providing lots of minerals, vitamins, and fibre.
Nuts and seeds
Chia seeds, flax seeds, walnuts, and almonds are rich in antioxidants, healthy fats, and fibre, offering an extra nutritional boost. At Queen Street Bakery, we’re big fans of seeds—our Chia and Flax Seed Bagels are a perfect example of how you can enjoy the benefits of these nutritional powerhouses in your daily meals. Nuts like pecans and hazelnuts are also high in Vitamin E, which protects your cells from oxidative damage and supports skin health.
Whole Grains
Oats, quinoa, brown rice are key sources of antioxidants that you can include in your daily rotation. These grains contain a variety of antioxidants, including Vitamin E, selenium, and phenolic acids, which contribute to their amazing health benefits. Other grains like millet and sorghum, both featured in our Superfood Bagels and Breads, are also rich in antioxidants, making them an great addition to a balanced diet
Beans
Beans are another fantastic source of antioxidants. Our White Bean & Millet loaf and Everything Superfood Bagels contain white beans and fava beans, not only boosting the antioxidant content but also providing a good source of fibre and protein. Black beans and kidney beans are also rich in antioxidants and have been linked to reduced inflammation and improved heart health.
Spices & Herbs
We could all use a little more spice in our lives! But did you know they’re also good for you? Spices and herbs like turmeric, cinnamon, oregano, and basil are actually quite high in antioxidants, giving your food a boost of flavor and nutrition. Green tea is another great source of antioxidants, specifically a compound called catechins, which have been shown to reduce inflammation, support heart health, and protect against certain cancers.
Antioxidants: Common Myths
With all the hype surrounding antioxidants, it’s easy to fall for misconceptions. Let’s take a closer look at three common myths about antioxidants and why they’re not entirely accurate:
Myth #1: Antioxidants Can Prevent All Illnesses.
While antioxidants do play a role in reducing oxidative stress, they are not a cure-all for every illness. Your body’s health is influenced by a variety of nutrients, lifestyle factors, and genetics. Relying solely on antioxidants to prevent conditions like cancer or heart disease overlooks the importance of an all-around approach to health that includes a balanced diet, regular physical activity, and other healthy habits.
Myth #2: Antioxidants are hard to find
Contrary to popular belief, antioxidants are actually easy to find and are present in many everyday foods! Berries, leafy greens, nuts, seeds, whole grains, and even spices like turmeric and cinnamon are all good sources of antioxidants. By simply eating a variety of colorful fruits, vegetables, and whole foods, you can easily include plenty of antioxidants into your diet without needing to look for rare or exotic ingredients.
Myth #3: All antioxidants are created equal
Not all antioxidants work the same way or provide the same benefits. For example, Vitamin C is known for supporting the immune system, while Vitamin E helps protect cell membranes. Different antioxidants target different types of free radicals, and they often work best when combined with other nutrients. This is why a diet that contains different antioxidant sources is more effective than focusing on just one type.
Also, some antioxidants are better absorbed by the body when eaten with certain foods. For example, fat-soluble antioxidants like Vitamin E are absorbed much better when eaten with healthy fats. This is why enjoying a salad with olive oil or avocado not only tastes great but also helps your body make the most of the nutrients in the vegetables.
3 Antioxidant-Rich Meal Ideas
Adding antioxidant-rich foods to your meals doesn’t have to be complicated! Here are three simple yet delicious meals filled with antioxidants:
Berry & Nut Butter Bagel
Start your day with our Superfood Cinnamon Raisin Bagel topped with almond butter, peanut butter, or your favorite seed butter. Layer on fresh blueberries and strawberries and sprinkle with chia seeds. For an extra antioxidant boost, you can even drizzle a little honey and add an extra dash of cinnamon on top!
Mediterranean Veggie Sandwich
Grab a slice of White Bean & Millet Loaf and make a delicious sandwich filled with roasted red peppers, spinach, zucchini, and eggplant. Make sure to spread some hummus on each slice of bread and drizzle with a little olive oil and add a sprinkle of oregano for some added flavor and antioxidants!
Avocado & Tomato Toast, With a Twist!
Grab our Chia Classic Loaf and top it with mashed avocado, sliced tomatoes with a dash of salt and pepper. The secret antioxidant-filled ingredient? Add a sprinkle of flax seeds for a nutty flavor and tons of benefits! You can also add a fried egg or smoked salmon on top—both filled with antioxidants, to make this a truly well-rounded meal with a good source of protein and fibre.
Beyond Food: How Your Lifestyle Impacts Antioxidant Levels
While diet plays a significant role in maintaining antioxidant levels, lifestyle factors are equally important. Exercise, for example, can increase the body’s production of certain antioxidants, which improves its ability to neutralize free radicals. Regular physical activity has been shown to boost the production of endogenous antioxidants, helping to protect cells from oxidative damage.
On the flip side, chronic stress, poor sleep, and exposure to environmental toxins like pollution and cigarette smoke can weaken the body’s defense against antioxidants. Stress especially increases the production of free radicals, which can cause oxidative stress if you’re not getting enough antioxidants in your diet. A healthy lifestyle incorporates so much more than just what we eat! Managing stress, getting lots of sleep, and adding movement into our daily routines are just as important as eating an antioxidant-rich diet—they work best together!
In Summary,
- Antioxidants are essential nutrients that help protect your body from damage caused by harmful compounds called free radicals.
- While free radicals are a natural part of your body’s processes, antioxidants help keep them in check to keep you healthy and prevent oxidative stress, which can lead to illnesses.
- We get most of our antioxidants from food, so make sure to get a diet full of antioxidant-rich foods like berries, dark leafy greens, nuts, seeds, and whole grains.
- Antioxidants are great for your health but are not miracle workers! Be aware of consuming too many of them, such as taking antioxidant supplements, and ensure to eat a balanced diet with plenty of fruits and vegetables, fibre from whole grains, and protein for long-lasting health!
At Queen Street Bakery, we are proud to offer better Breads with Benefits™ with our superfood ingredients like chia seeds, millet, sorghum, beans, and flax seeds, without compromising on flavor. Try them out and enjoy the difference!