Antioxydants : définition, bienfaits, aliments

True health capital, these molecules protect our body from premature aging by opposing the action of free radicals. As a result, our whole body works better and longer. Who are they? Where can I find them? And how to consume the right dose? Explanations.

Definition: What is an antioxidant?

Antioxidants are molecules naturally present in many foods and have the function of capturing free radicals. The latter damage our cells, including DNA, and are responsible in particular for the aging of cells. 'Antioxidants are vitamins A, C, and E as well as the whole family of polyphenols. Some trace elements also have an antioxidant action: zinc, selenium, manganese... ', says Marie-Laure André, dietician-nutritionist.

What are the benefits of antioxidants?

They act everywhere:

• → On the skin, they participate in the prevention of skin aging and thus act against the firmness and the formation of wrinkles.

• → On the heart, they preserve the flexibility of the arteries, help lower the level of bad cholesterol and thus prevent the development of cardiovascular diseases.

• → On the eyes, they prevent cell degeneration and thus participate in the prevention of cataracts and AMD

• → On the body: by preserving the youth of cells, they play a role in the prevention against cancers, inflammatory diseases, Parkinson's, and Alzheimer's.

What are the foods richest in antioxidants?

'To find out which foods are the richest in antioxidants, we must refer to their ORAC index: this indicates the ability of the food to absorb free radicals. The higher it is, the richer it is in these protective substances," explains Marie-Laure André. Among them, we find spices (turmeric, cloves ...), fruits (Acai berries, strawberries, pomegranate, apple, blackberries, raspberries ...), oleaginous fruits (Brazil nuts, almond, walnut ...), vegetables (broccoli, pepper ...), as well as cocoa, green tea, and coffee.

Food supplements: when to supplement?

Antioxidants exist in the form of dietary supplements. Available in pharmacies and para pharmacies, they make it possible to compensate for a food shortage. But their effectiveness is not so clear. "The bioavailability of antioxidants is higher when they are consumed naturally (present in food and not in tablet form)," says our expert. An opinion confirmed by studies. In 2012, scientists looked at their usefulness and they say they have not found evidence of the effectiveness of antioxidant supplementation in primary (in healthy people) and secondary (sick people) prevention. In January 2014, another team of researchers looked into the same topic and came to the same conclusions.

Too many antioxidants: what are the dangers?

Overdose of antioxidants can be dangerous for the body. While the extra vitamin C will be eliminated by the body via urine, vitamins A and E taken over the long term expose to an increased risk of cancer. Before taking any doses, seek the advice of your doctor or pharmacist.