Oxidative stress is an imbalance of free radicals and antioxidants in the body. Free radicals are unstable molecules produced naturally in the body – but when your body has more free radicals than antioxidants, there can be negative impacts.
There are two main strategies to manage oxidative stress. These are:
- Minimising your exposure to factors that increase the production of free radicals, such as pollution, smoking or alcohol use.
- Maintaining healthy antioxidant levels by eating a comprehensive, balanced diet.¹
Below, we explore the key nutrients to include in your diet to get plenty of antioxidants and limit oxidative stress. Keep reading to learn more.
How to lower oxidative stress through nutrition
A nutrient-rich diet plays a key role in supporting your body’s antioxidant capacity, but this doesn’t mean having to eat restrictively or seek out special foods. In fact, most people can easily get all the antioxidant-rich nutrients they need from a balanced diet.
Some people, however, may struggle with this due to extenuating circumstances, such as medical or voluntary diet restrictions, conditions that affect how you digest and absorb nutrients and underlying issues that increase your nutritional needs. In these cases, supplementation may help – but this should always be discussed with a healthcare professional first.
The following nutrients are commonly associated with antioxidant functions and can be found in everyday foods.
Copper
Copper is an essential trace mineral that contributes to the normal function of antioxidant enzymes such as superoxide dismutase, which helps to protect cells from oxidative damage.¹
Dietary sources include:
- Shellfish
- Nuts
- Seeds
- Whole grains
- Organ meats.
Getting enough copper is usually simple through a balanced diet without the need for supplementation.
Manganese
Manganese supports the function of certain antioxidant enzymes, including manganese superoxide dismutase which plays a role in protecting cells from oxidative stress.¹
Foods rich in manganese include:
- Whole grains
- Legumes
- Nuts
- Tea
- Leafy green vegetables.
A varied diet is generally enough to meet your daily requirements.
Olive oil
Olive oil contains polyphenols that contribute to antioxidant activity. These polyphenols help to protect blood lipids from oxidative stress when at least 20 g of olive oil containing a minimum of 5 mg of hydroxytyrosol and its derivatives is consumed daily.²
Incorporating olive oil into meals – such as in salads or light cooking – can help you to include these beneficial compounds as part of a balanced diet.
Riboflavin (Vitamin B2)
Riboflavin aids in the maintenance of normal energy-yielding metabolism and supports the reduction of oxidative stress by contributing to antioxidant enzyme systems.¹
Sources of riboflavin include:
- Dairy products
- Eggs
- Lean meats
- Green vegetables
- Fortified cereals.
While most people can get enough through their diet, products like Nutraxin Vitamin B Complex may help to support overall B vitamin intake when needed.
Selenium
Selenium contributes to the normal function of the immune system and plays a role in protecting cells from oxidative stress through its involvement in antioxidant enzymes such as glutathione peroxidase.¹
Good dietary sources include:
- Brazil nuts
- Seafood
- Eggs
- Whole grains.
Your intake can vary depending on your diet as well as where your food is grown, as selenium enters grains through the soil they are grown in. But since you don’t need a very large amount of selenium, most of us can get enough through the foods we eat.
Vitamin C
Vitamin C contributes to the protection of cells from oxidative stress and supports the regeneration of other antioxidants in the body.¹
It’s found in fruits and vegetables such as:
- Citrus fruits (like lemons, grapefruit and oranges)
- Strawberries
- Kiwis
- Peppers
- Broccoli.
It’s rare in the modern world to not be able to get enough vitamin C from your diet, but supplement options like Nutraxin Vitamin C 1000 mg can help if needed.
Vitamin E
Vitamin E contributes to the protection of cells from oxidative stress by acting as a fat-soluble antioxidant.¹
Sources include:
- Vegetable oils
- Nuts
- Seeds
- Green leafy vegetables.
Including these foods regularly in your diet makes maintaining an adequate intake simple.
Zinc
Zinc contributes to the protection of cells from oxidative stress and supports normal immune system function.¹
Dietary sources include:
- Meat
- Shellfish (particularly oysters)
- Dairy products
- Legumes
- Nuts
- Whole grains.
Supplementation isn’t usually needed, but can be achieved through formulations such as Nutraxin Vitamin Max C D Zinc.
Conclusion
Managing oxidative stress through nutrition might sound complex, but really it’s just about maintaining a balanced, nutritious diet that’s rich in antioxidants. Vitamins such as C and E, as well as minerals such as selenium, zinc, copper and manganese, are essential in helping the body to maintain its natural defences against oxidative stress.
In the vast majority of cases, you don’t need to do any more than include these key nutrients in your everyday meals. But some people may need a little extra support to get the antioxidants they need – and that’s where supplements can come in handy. Always check with a healthcare professional before starting supplements.
References
- Cleveland Clinic. Oxidative Stress: Causes, Symptoms & Treatment. https://my.clevelandclinic.org/health/articles/oxidative-stress
- European Commission / Great Britain retained regulation on nutrition claims (Commission Regulation (EU) No 432/2012). Authorised health claim for olive oil polyphenols and protection of blood lipids from oxidative stress. https://eur-lex.europa.eu/eli/reg/2012/432/oj
