How To Reduce Oxidative Stress With Food and Supplements

Every day, you’re exposed to environmental stressors like pollution and sunlight. All that stress can increase the production of harmful molecules in your body. Such toxins can accumulate and trigger oxidative stress, affecting your cells and tissues. Over time, this can lead to chronic health issues, too.

To keep oxidative stress in check, all you need to do is include antioxidant foods or supplements in your routine. An oxidative stress test can also help you monitor free radical activity in your body.

Let’s see how these strategies can help restore balance and support your body function.

What Is Oxidative Stress?

Free radicals or reactive oxygen species (ROS) are unstable, toxic molecules that steal electrons from healthy molecules to become stable. When they accumulate faster than your body can neutralize them, outnumbering antioxidants, they attack cells and tissues, causing oxidative stress [1-3].

This buildup weakens your body's natural defenses, leading to inflammation, a weaker immune system, and faster aging. As time passes, excess free radicals increase the risk of chronic diseases like heart disease, cancer, and neurodegenerative disorders [1-3].

These factors, which you may encounter daily, can increase free radical production [1-2]:

• Pollution
• Smoking
• Alcohol
• Ultraviolet light exposure
• Stress
• Exercise
• Poor diet

Want to fight oxidative stress? Small steps toward a healthy diet can do the trick to reduce free radicals and protect your cells.

How To Reduce Oxidative Stress Through Diet

What you eat plays a key role in reducing oxidative stress. Making simple lifestyle changes, especially through your diet, can help [1].

For instance, antioxidant-rich foods can help neutralize free radicals. Antioxidants are substances that help scavenge and neutralize free radicals before they can cause harm. They donate electrons to stabilize the molecules without becoming unstable themselves, preventing cellular damage. Found in foods and supplements, they protect your tissues, reduce inflammation, and support overall health [1-3].

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Here are some of the best dietary sources of antioxidants and supplements that help fight oxidative stress:

Vitamin C

Vitamin C is a powerful water-soluble antioxidant that helps protect cells and supports immune function. It works by hunting harmful free radicals, including peroxides and peroxynitrite, before they can destroy cells. It reduces toxic byproducts of metabolism, such as superoxide anions and hydroxyl radicals, protecting DNA, proteins, and fats from oxidative stress.

Apart from neutralizing free radicals directly, vitamin C helps regenerate vitamin E, another powerful antioxidant. This prevents harmful fat oxidation, which can damage cell membranes and contribute to aging and disease [4], [5].

To include vitamin C in your diet, eat more oranges, grapefruit, kiwi, strawberries, red and green bell peppers, and broccoli [1].

Vitamin E

Oxidative stress can activate certain pathways that trigger inflammatory responses. But vitamin E comes in and controls them to prevent inflammation. It also reduces fat oxidation, preventing heart disease, immune cell invasion, and cell damage [4-6].

This fat-soluble antioxidant protects cell membranes from oxidative damage. It shields your cells, particularly in the brain and skin, from oxidative stress and prevents aging and disease. Research also suggests that it may lower oxidative stress in neurodegenerative conditions like Alzheimer’s disease by reducing inflammation and defending nerve cells [1, 3-4].

Eating more almonds, peanuts, hazelnuts, sunflower seeds, spinach, and broccoli can help increase vitamin E levels and fight oxidative stress [1].

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Selenium

Found in foods like tuna, salmon, eggs, and brown rice, selenium is a powerful antioxidant trace mineral. It supports the enzyme glutathione peroxidase, which helps reduce oxidative damage and maintain balance. It scavenges free radicals and protecting cells from stress-related damage [1-2, 7].

Studies show that selenium supplementation can lower oxidative stress, especially in individuals with selenium deficiency. It may help reduce inflammation, support heart health, and lower the risk of certain cancers and inflammatory diseases [1-2, 7].

In athletes, selenium has been shown to counteract exercise-induced oxidative stress. It also improves antioxidant levels in conditions like gestational diabetes. So, adding selenium to your diet through food and supplements can help reverse the effects of oxidative stress [1-2, 7].

Beta Carotene

Human observational studies suggest that beta carotene-rich diets support long-term health and may reduce the risk of chronic diseases [8].

Beta carotene is a carotenoid antioxidant that the body converts into vitamin A. Its sources include carrots, sweet potatoes, apricots, mangoes, cantaloupe, and leafy greens like kale. It supports vision, immune function, and skin health [1-2, 4, 8].

To protect your body from oxidative stress, beta carotene neutralizes free radicals and activates the body’s natural defense system. It does so by boosting enzymes like superoxide dismutase, catalase, and glutathione peroxidase, which fight oxidative damage [2, 4, 8].

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Flavonoids

Polyphenols are plant-based antioxidants that help reduce oxidative stress and inflammation. Flavonoids, a type of polyphenol found in fruits, dark chocolate, green tea, and red wine, help protect against chronic diseases.

Different flavonoids, such as anthocyanidins in berries and flavanols in green tea, neutralize free radicals and regulate inflammatory pathways. They balance oxidation and inflammation to boost your health [1-2, 4, 9].

Making mindful changes — like consuming more antioxidant-rich foods or taking oxidative stress supplements — can help reduce oxidative stress and improve your quality of life.