Antioxidants – in Food, Tablets… A Guide to an Antioxidant-Rich Diet

Contemporary scientific evidence demonstrates that a wide array of food products contain biologically active metabolites that exert beneficial effects on human physiological functions. Of particular significance among these compounds are those exhibiting antioxidant properties, as they effectively suppress redox reactions initiated by reactive oxygen species (ROS) or ozone, which, upon binding to pro-oxidants, generate uncontrolled free radicals. These free radicals subsequently induce a pathological state known as oxidative stress, characterized by severe biochemical disruptions—including structural damage to macromolecules (such as DNA strand cleavage), irreversible cellular mutations, and ultimately programmed cell death (apoptosis). According to epidemiological consensus, chronic exposure to oxidative stress represents a primary etiological factor in the development of modern civilization diseases, including insulin resistance and type 2 diabetes mellitus, atherosclerosis, age-related cataracts, and neurodegenerative disorders (Parkinson’s disease, Alzheimer’s disease). The most prominent dietary antioxidants include: retinol (vitamin A), ascorbic acid (vitamin C), tocopherols and tocotrienols (vitamin E), flavonoids and other polyphenolic compounds, carotenoids (such as β-carotene and lycopene), phytic acid, glucosinolates (precursors to isothiocyanates), as well as trace elements like selenium and endogenous peptides, notably the tripeptide glutathione. Their core biological function involves the inhibition of chain reactions leading to lipid, protein, and nucleic acid oxidation, thereby reducing free radical generation and mitigating oxidative stress manifestations. Critically, even moderate dietary intake of these compounds has been shown to substantially lower the risk not only of the aforementioned conditions but also of malignant neoplasms (particularly those affecting the gastrointestinal tract and breast) and cardiovascular pathologies, including hypertension and congestive heart failure.