Oxidation is a normal chemical process that occurs within the body when cells convert the food we consume into energy. During this process, free radicals are produced as by-products. In moderate amounts, free radicals play a useful role by helping the immune system fight bacteria and supporting normal cellular repair.

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However, when produced in excess and not adequately neutralized, they lead to oxidative stress, which damages cells and contributes to premature ageing as well as several chronic diseases, including Parkinson's disease, Alzheimer's disease, heart disease, diabetes, and cancer.

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Antioxidants are substances that neutralize free radicals and help protect the body from oxidative damage.

Although oxidation is a natural metabolic process, several external factors can significantly increase the production of free radicals. Environmental pollutants and radiation are common sources. Diets high in processed foods and refined sugars also contribute to oxidative stress. Psychological and physical stress, smoking, excessive alcohol consumption, and obesity further increase free radical production. Obesity, in particular, promotes chronic low-grade inflammation, making it a major contributor to oxidative stress.

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Antioxidants help the body combat oxidative stress by neutralizing free radicals. As a result, they offer numerous health benefits. They may help slow the ageing process, reduce the risk of chronic diseases such as diabetes, cardiovascular disease, and neurodegenerative disorders, and protect the eyes from age-related conditions such as cataracts and macular degeneration. A diet rich in antioxidants also supports brain health and cognitive function. Vitamins C and E help protect the skin from sun-induced damage while strengthening the immune system.

One of the best ways to boost antioxidant levels is by adopting a healthy lifestyle and consuming a balanced diet rich in natural antioxidant-containing foods. Obtaining antioxidants from food is far more beneficial than relying on supplements. Excellent dietary sources include berries, dark leafy green vegetables such as spinach, kale, mustard greens, and watercress, as well as nuts, green tea, carrots, onions, red cabbage, citrus fruits, kiwi, Indian gooseberry (amla), and red kidney beans.

Regular physical exercise, suited to an individual's age and fitness level, is equally important. Avoiding prolonged periods of sitting, protecting the skin from excessive ultraviolet (UV) exposure by using sunscreen, getting adequate rest, and avoiding tobacco and excessive alcohol consumption are all important measures for reducing oxidative stress and promoting overall health.

A diet naturally rich in antioxidants is one of the safest and most effective ways to support long-term health and reduce the risk of chronic diseases. Antioxidant-rich foods also contain other beneficial nutrients and phytonutrients. Phytonutrients are naturally occurring bioactive compounds produced by plants to protect themselves from pests, diseases, and environmental stress. When consumed, they provide humans with antioxidant, anti-inflammatory, and immune-supporting benefits that help protect healthy cells.

Antioxidant supplements, however, should only be taken under the guidance of a qualified medical professional. High-dose antioxidant supplements may sometimes have harmful effects and, in certain situations, may even increase the risk of conditions such as prostate or lung cancer. At excessive doses, some antioxidants can paradoxically act as pro-oxidants, thereby contributing to oxidative stress rather than reducing it.

Vitamin E supplements may interfere with the body's normal blood-clotting mechanisms and interact with anticoagulant (blood-thinning) medications. Similarly, taking antioxidant supplements immediately after exercise may reduce the natural inflammatory response needed for muscle repair and growth. High doses of vitamin C may also cause digestive discomfort and increase the risk of kidney stones in susceptible individuals.

Being aware of the importance of antioxidants and including antioxidant-rich foods in the daily diet is a simple yet effective way to support good health. When obtained naturally through a balanced diet, antioxidants are generally safer and more beneficial than supplements.

The writer is a specialist in internal medicine.