Antioxidants may help protect against obesity

A colorful menu made with a wide variety of vegetables is a sign of the presence of antioxidants. Among the most celebrated are vitamins A, C, and E, as well as minerals such as selenium and zinc, and groups of phytochemicals, such as carotenoids.

And all these names are also mentioned in a study, carried out by researchers from China, and published in the scientific journal Frontiers in Nutrition , which investigates the link between the consumption of antioxidants and the prevention of obesity.

They analyzed data from 17,067 participants from the National Health and Nutrition Examination Survey (NHANES), a large survey that monitors the nutritional status of a portion of the US population. Chinese scientists concluded that those who followed a dietary pattern that prioritized foods rich in antioxidants had a lower risk of becoming overweight.

The study doesn't establish a cause-and-effect relationship; however, it does provide evidence from various studies. "Besides a lower caloric density, common in diets that prioritize vegetables, the researchers sought to demonstrate that other mechanisms are involved in this context," comments nutritionist Celso Cukier of Einstein Hospital Israelita.

One of the explanations found in the article is that antioxidants can reduce inflammation and help combat insulin resistance (a disorder related to imbalances in glucose metabolism), which are key factors in the development of obesity.

“The study reinforces that it is not enough to just look at the number of calories, but, above all, it is worth paying attention to the quality of the menu,” says the doctor.

Fighting free radicals

When a substance has antioxidant action, it means it's capable of neutralizing free radicals—unpaired atoms that need electrons to stabilize. "An excess of these radicals is responsible for cellular damage," says biologist Nicholas Vannuchi, who researches several classes of antioxidants at the laboratory of the Federal University of São Paulo (Unifesp), Baixada Santista campus.

Many of these substances are synthesized by plants to protect them in adverse natural situations. They protect against ultraviolet rays and adverse weather conditions such as droughts, among others. "In the scientific literature, there are many studies demonstrating positive effects on cardiovascular health and immunity," says Vannuchi.

Although antioxidants have a good reputation, it's worth noting that their benefits are linked to dietary intake, not supplementation. "There are risks associated with high doses," warns Cukier. Vitamin E, for example, can be toxic if consumed in excess. Supplements should only be taken under medical supervision and after testing.

Check out some groups that offer antioxidants below:

Vitamins:

Vitamin A

The micronutrient found in egg yolks, sweet potatoes, milk, and spinach is known for its eye health benefits. But it also plays an important role in the immune system, participating in the production of defense cells.

Vitamin C

Another great ally for immunity, vitamin C is found in fruits such as oranges, acerola cherries, cashews, and guavas, but it also appears in kale and bell peppers.

Several studies attest to its role in reducing infectious processes. There are also studies that associate the nutrient with bone strengthening.

Vitamin E

Avocado, olive oil and nuts are examples of sources of vitamin E, which, due to its powerful antioxidant action, stands out in studies for its cardioprotective function and for helping to prevent premature aging.

Minerals:

Selenium

Its main source is Brazil nuts; just one serving is enough to meet your needs. Selenium has been shown to reduce cancer risk. It's also linked to combating cardiovascular problems and brain damage.

In addition to chestnuts, chicken, beans, milk and its derivatives are suppliers.

Zinc

Essential for growth and development, as it participates in cell production and is part of collagen production, zinc cannot be missing from children's menus.

It also supports the immune system. When zinc is lacking, it opens the door for dangerous opportunistic bacteria, such as the flu virus, to enter the body.

Sardines, oats and wheat grain provide the substance.

Carotenoids

This is a large family of pigments, with famous members.

Lycopene, which gives tomatoes, watermelons and Surinam cherries their red color, is involved in reducing the risk of cancer, especially prostate cancer.

Beta-carotene, which is found in carrots, mangoes and pumpkins, has been highlighted for protecting the eyes and bones.

Lesser-known, cryptoxanthin and zeanxanthin both work to promote eye health. This duo gives color to fruits like nectarines and peaches, and vegetables like kale and spinach.

Phenolics

Another large group of antioxidant substances that, although not mentioned in the Chinese work, has evidence of cardiovascular benefits.

Examples include anthocyanins found in jabuticaba and açaí, catechins found in green tea and cherries, quercetin from onions, and resveratrol from purple grapes and peanuts.

Source: Einstein Agency

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