In the realm of anti-ageing, fads and diets come and go. But one certainty remains: Antioxidants.

We all know we should eat foods high in antioxidants. Many of us buy skincare products containing the so-called ‘power nutrients', but how much do we really know about them?

Antioxidants are compounds or substances that protect the body against an overload of oxidants, also known as free radicals. Free radicals form from natural processes within the body such as oxidation, when oxygen is metabolised. Other sources such as smoking, sunlight and pollution also cause free radicals. Free radicals cause damage and destruction to cell walls and structures, as well as to DNA.

An overload of free radicals has been linked to many degenerative and age-related illness such as heart and liver disease, deterioration of the eye lens, inflammation of the joints, damage to nerve cells in the brain and the formation of cancers. Antioxidants neutralise the free radicals and in doing so, they protect the body.

Where can I find antioxidants?

Most of the antioxidants we consume come from plants. They include vitamins A, C and E, carotenoids such as beta-carotene, some minerals, phenolic compounds and other naturally occurring chemicals with antioxidant properties.

Antioxidants in fruits and vegetables can help guard against heart disease, cancers and the effects of radiation, pollution and ageing. For example, the best sources of Vitamin E are vegetable oils, cereals - particularly in the germs of whole grains, nuts and seeds. Tea is a rich source of antioxidants called flavonoids, and wine contains beneficial phenolic compounds.

It is also possible to purchase a range of antioxidant vitamin supplement tablets. However, opinion is divided over whether antioxidant supplements offer the same health benefits as those found in foods. The journal of the National Cancer Institute in the US published a report of a five-year study involving about 30,000 residents in central China. Participants were either given a placebo or a dietary supplement containing one of seven vitamin-mineral combinations. People who received a daily supplemental dose of beta-carotene (found in pumpkin, mangoes, apricots and carrots), Vitamin E (found in vegetable oils, avocados, nuts, seeds and whole grains) and selenium (found in seafood, offal, lean meats and whole grains) had a reduced cancer rate of 13 per cent.

How can antioxidants stop us ageing?

Receiving a daily intake of antioxidants will help the body ‘mop up' or neutralise free radicals, thus reducing the risk of degenerative diseases, as well as visual signs of ageing such as lines, wrinkles and loss of skin elasticity. Consumption of antioxidants is thought to provide protection against oxidative damage and contribute positive health benefits. An increasing body of evidence suggests beneficial effects of the antioxidants present in grapes, cocoa, blueberries, and teas on cardiovascular health, Alzheimer's disease, and even reduction of the risk of some cancers. Antioxidants help keep skin firm by protecting and boosting collagen and elastic tissue from free radicals. Some doctors recommend applying creams containing antioxidants directly onto the skin. However, for antioxidants to penetrate into the dermis they should be delivered in the correct form for absorption- such as l-ascorbic acid for Vitamin C and alpha tocopherol for Vitamin E. Products based on derivatives of vitamins need proper delivery systems to be effective. Antioxidants in creams may protect and improve skin condition, but the best thing you can do for your skin is to protect it from the sun at all times.

ACSM #38