What is the role of an antioxidant?
Antioxidants play an essential role in a healthy diet. Naturally present in fruits and vegetables, trace elements, and even in some dietary supplements, these molecules have antioxidant properties that protect the body against various types of damage.
Free Radicals and Oxidative Stress
To understand the role of antioxidants, one must first know about free radicals.
Free radicals are molecules that naturally form in our bodies and are highly reactive. They behave somewhat like "thieves" that seek to stabilize themselves by taking electrons from other molecules. Here are the main ways our body produces free radicals:
1. Energy Production by Cells
Our cells need energy to function, which they produce by burning the nutrients we consume (like glucose). This process, which takes place in the mitochondria (the cells' tiny energy factories), uses the oxygen we breathe. While converting nutrients into energy, cells also generate waste products, some of which are free radicals. Think of them like smoke produced by a running engine.
2. The Body's Defenses Against Infections
Free radicals are also used by our immune system to defend against microbes like bacteria and viruses. Immune cells, our "defense soldiers," release free radicals to attack and destroy invaders. However, this "battle" can also cause collateral damage to surrounding healthy cells if the body doesn't properly control the free radicals.
3. External and Environmental Factors
Our body also produces free radicals in response to external factors like pollution, cigarette smoke, the sun's UV rays, and even certain medications or chemicals. For instance, when our skin is exposed to the sun without protection, UV rays cause an increase in free radicals, which can damage skin cells and lead to sunburn or accelerate skin aging.
In summary, free radicals are unavoidable byproducts of our normal bodily functions, but they can become problematic if there are too many of them. This is where antioxidants come in, helping to neutralize these free radicals before they cause too much damage!
Antioxidants: Our Cell Defenders
Antioxidant molecules act as defenders against free radicals. They neutralize these unstable molecules before they can damage cells. For example, antioxidants like vitamin C, vitamin E, β-carotene (a precursor to vitamin A), and selenium are essential for neutralizing free radicals and limiting oxidative stress.
Antioxidants are often associated with anti-aging effects due to their ability to protect cells from damage. They also play a key role in preventing various diseases by strengthening the immune system and promoting cell repair.
Foods Rich in Antioxidants
A diet rich in fruits and vegetables is an ideal source of antioxidants. Foods rich in antioxidants include berries (like blueberries, strawberries, and raspberries), green tea, dark chocolate, and pecans. Each of these foods has a measurable antioxidant capacity, often expressed by the ORAC score (Oxygen Radical Absorbance Capacity), which evaluates a food's ability to absorb free radicals.
Dietary Supplements and Antioxidants
While a balanced diet can provide enough antioxidants, some people choose dietary supplements to address potential deficiencies. However, it's crucial to remember that taking supplements should be guided by a professional, as an excess of antioxidants can sometimes be harmful.
What is an Antioxidant Beauty Routine?
For an effective antioxidant beauty routine, it's important to protect the skin against damage caused by free radicals, such as premature aging, wrinkles, dark spots, and loss of elasticity. Here is a skincare routine that includes antioxidant-rich products and steps to maximize their protective effect:
1. Gentle Cleansing (morning and evening)
Start with a gentle cleanser to remove impurities, makeup, and excess oil without irritating the skin. Opt for a product containing soothing and hydrating ingredients like aloe vera or chamomile, which prepare the skin to receive antioxidant treatments.
2. Hydrating Toner
After cleansing, use a hydrating toner that contains antioxidant ingredients like vitamin C, vitamin E, or green tea extracts. These components help rebalance the skin's pH while providing a first layer of protection against free radicals.
3. Antioxidant Serum
Serum is a powerful concentrate of nutrients that penetrates deep into the skin. Choose a serum rich in antioxidants like vitamin C (to brighten skin and stimulate collagen), retinol or β-carotene (for cell regeneration), or polyphenols (like those found in green tea or berries) to neutralize free radicals. Apply a few drops to your face and neck, massaging gently.
4. Moisturizer with Antioxidants
Choose a moisturizer that contains antioxidant ingredients such as coenzyme Q10, niacinamide (vitamin B3), or antioxidant-rich plant oils like grape seed oil or jojoba oil. Good hydration helps strengthen the skin barrier and optimize the effectiveness of antioxidants.
5. Sun Protection (morning)
The sun is one of the main sources of free radicals, so it's essential to use broad-spectrum sun protection (SPF 30 or higher) every morning, even on cloudy days. Some sunscreens contain antioxidants like green tea or vitamin E for enhanced protection against UV damage.
6. Antioxidant Mask (1-2 times per week)
Incorporating an antioxidant-rich mask into your weekly routine. Choose a mask containing ingredients such as green tea, vitamins C and E, or berry extracts (like blueberries or raspberries). This will help deeply nourish and revitalize the skin while delivering a concentrated dose of antioxidants.
7. Regenerating Night Cream (evening)
Before bed, apply a night cream containing antioxidant ingredients such as retinol or retinaldehyde (vitamin A) and peptides. These components promote cell renewal and help your skin repair itself overnight.
Antioxidant Cosmetic Ingredients
1. Stabilized Vitamin C (ascorbic acid and its derivatives)
Vitamin C is one of the most effective antioxidants for the skin, but it is also very unstable and can degrade quickly when exposed to air and light. To improve its stability, derivative forms have been developed, such as sodium ascorbyl phosphate or ascorbyl glucoside. These derivatives are more stable and allow for a gradual release of vitamin C into the skin, maximizing its antioxidant and brightening effects.
2. Niacinamide (vitamin B3)
Niacinamide is a form of vitamin B3 that offers powerful antioxidant properties. It helps reduce redness, even out skin tone, strengthen the skin's barrier, and minimize the effects of free radicals. It is particularly valued for its stability and its ability to combine with other active ingredients without causing irritation.
3. Resveratrol
Resveratrol is a polyphenol primarily extracted from grapes and red wine. It is a powerful antioxidant known for its anti-inflammatory and anti-aging properties. Stabilized versions of resveratrol are used in skincare to protect against UV damage and improve the appearance of fine lines and wrinkles.
4. Glutathione
Glutathione is a tripeptide naturally present in the body, known for being a very powerful antioxidant. It neutralizes free radicals and helps recycle other antioxidants like vitamins C and E. In cosmetics, improved and stable glutathione formulations are used for their brightening and anti-aging effects.
5. Coenzyme Q10 (Ubiquinone)
Coenzyme Q10 is a molecule naturally present in the body that plays a key role in cellular energy production and antioxidant protection. It is often used in creams and serums for its ability to reduce damage caused by free radicals, improve skin elasticity, and diminish the appearance of wrinkles.
6. Ferulic Acid
Ferulic acid is an antioxidant extracted from plants like rice, oats, or coffee. It is often used in combination with vitamins C and E to stabilize these vitamins and boost their antioxidant effectiveness. It helps neutralize free radicals and protect the skin from sun damage.
7. EGCG (Epigallocatechin Gallate)
EGCG is the main polyphenol found in green tea. It possesses very powerful antioxidant and anti-inflammatory properties. Used in skincare, it helps reduce UV damage, soothe inflammation, and protect against premature skin aging.
8. Plant Stem Cell Extracts
Plant stem cells are used for their reparative and antioxidant properties. For example, apple, argan, or grape stem cell extracts contain natural antioxidants that protect the skin from environmental aggressors and promote cell renewal.
9. Astaxanthin
Astaxanthin is a carotenoid primarily extracted from microalgae, which has a much higher antioxidant power than vitamin C or vitamin E. It protects cells against oxidative stress, helps improve skin elasticity, and reduces wrinkles and age spots.
10. Antioxidant Peptides
Peptides are small chains of amino acids that can stimulate collagen production and act as antioxidants. Some peptides have been developed to offer anti-aging effects while protecting the skin from free radical damage.
11. Fullerenes
Fullerenes are carbon molecules with a unique ball-shaped structure. They have a powerful antioxidant effect and are capable of neutralizing a large number of free radicals. Used in some high-tech cosmetic products, they are valued for their ability to penetrate deeply into the skin and provide lasting protection against aging.
12. Hydroxytyrosol
Hydroxytyrosol is a powerful polyphenol extracted from olives. It is known for its strong antioxidant activity and anti-inflammatory properties. It helps protect the skin from free radical damage and improves skin elasticity.
Conclusion
Antioxidants are essential molecules for our health. Their role is to protect cells from damage caused by free radicals and to reduce oxidative stress. To benefit from them, it is recommended to regularly consume foods rich in antioxidants such as fruits and vegetables, green tea, dark chocolate, and nuts. Adopting a diet rich in antioxidants is an effective way to boost our health and prevent cellular aging.