Antioxidants play an essential role in a healthy diet . Naturally present in fruits and vegetables , trace elements , and even in certain food supplements , these molecules have antioxidant properties that protect the body against various damages.
Free radicals and oxidative stress
To understand the role of antioxidants, we must first understand free radicals .
Free radicals are molecules that form naturally in our bodies and are very reactive. They act a bit like "thieves" that seek to stabilize themselves by taking electrons from other molecules. Here are the main ways our bodies produce 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’ little energy factories), uses the oxygen we breathe. As cells turn nutrients into energy, they also produce waste products, some of which are called free radicals. Think of them like smoke from a running engine.
2. The body's defenses against infections
Free radicals are also used by our immune system to defend against microbes, such as 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 fails to properly control free radicals.
3. External and environmental factors
Our bodies also produce free radicals in response to external factors such as pollution, cigarette smoke, UV rays from the sun, and even certain medications or chemicals. For example, when our skin is exposed to the sun without protection, the UV rays cause an increase in free radicals, which can damage skin cells and cause sunburn or accelerate skin aging.
In short, free radicals are unavoidable byproducts of our normal bodily functions, but they can become problematic if they are in excess. That’s where antioxidants come in, helping to neutralize these free radicals before they cause too much damage!
Antioxidants: defenders of our cells
Antioxidant molecules act as defenders against free radicals. They neutralize these unstable molecules before they damage cells. For example, antioxidants such as vitamin C , vitamin E , β-carotene (precursor of 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 cellular repair.
Foods rich in antioxidants
A diet rich in fruits and vegetables is an ideal source of antioxidants. Foods rich in antioxidants include berries (such as blueberries, strawberries, and raspberries), green tea , dark chocolate , and pecans . Each of these foods has a measurable antioxidant power , often expressed by the Oxygen Radical Absorbance Capacity ( ORAC) index , which measures a food's ability to absorb free radicals.
Food supplements and antioxidants
While a balanced diet can provide a sufficient amount of antioxidants, some people opt for dietary supplements to fill any deficiencies. However, it is essential to remember that taking supplements must be supervised, because an excess of antioxidants can sometimes be harmful.
What anti-oxidant beauty routine?
For an effective antioxidant beauty routine, it is important to protect the skin from free radical damage, 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 stripping your skin. Look for a product that contains soothing and hydrating ingredients like aloe vera or chamomile , which prepare your skin for antioxidant treatments.
2. Hydrating tonic
After cleansing, use a hydrating toner that contains antioxidant ingredients like vitamin C , vitamin E , or green tea extract. 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 nutrient concentrate that penetrates deep into the skin. Choose a serum rich in antioxidants like vitamin C (to brighten skin and boost 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
Opt for a moisturizer that contains antioxidant ingredients such as coenzyme Q10 , niacinamide (vitamin B3), or antioxidant-rich plant oils such as grapeseed oil or jojoba oil. Proper hydration helps strengthen the skin barrier and maximize the effectiveness of antioxidants.
5. Sun protection (in the morning)
The sun is a major source of free radicals, so it’s essential to use a broad-spectrum sunscreen (SPF 30 or higher) every morning, even on cloudy days. Some sunscreens contain antioxidants like green tea or vitamin E for added protection against UV damage.
6. Antioxidant mask (1-2 times a week)
Incorporate an antioxidant-rich mask into your weekly routine. Choose a mask that contains ingredients like green tea , vitamins C and E , or berry extracts (like blueberries or raspberries). This will help deeply nourish and condition skin, while also providing a concentrated dose of antioxidants.
7. Regenerating night cream (evening)
Before going to bed, apply a night cream that contains antioxidant ingredients such as retinol or retinaldehyde (vitamin A) and peptides. These components promote cell turnover and help the skin repair itself during the night.
Anti-oxidant 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 a gradual release of vitamin C into the skin, maximizing its antioxidant and lightening effects.
2. Niacinamide (vitamin B3)
Niacinamide is a form of vitamin B3 that offers powerful antioxidant properties. It helps reduce redness, even skin tone, strengthen the skin barrier, and minimize the effects of free radicals. It is particularly appreciated for its stability and ability to combine with other active ingredients without causing irritation.
3. Resveratrol
Resveratrol is a polyphenol extracted primarily 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 skin care 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 to be a very powerful antioxidant. It neutralizes free radicals and helps recycle other antioxidants like vitamin C and E. In cosmetics, improved and stable formulations of glutathione are used for its lightening and anti-aging effects.
5. Coenzyme Q10 (Ubiquinone)
Coenzyme Q10 is a naturally occurring molecule 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 free radical damage, improve skin elasticity, and diminish the appearance of wrinkles.
6. Ferulic acid
Ferulic acid is an antioxidant extracted from plants such as rice, oats or coffee. It is often used in combination with vitamin C and E to stabilize these vitamins and increase their antioxidant effectiveness. It helps neutralize free radicals and protect the skin from sun damage.
7. EGCG (Epigallocatechin Gallate)
EGCG is the main polyphenol in green tea . It has very powerful antioxidant and anti-inflammatory properties. Used in skin care, 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 restorative and antioxidant properties. For example, apple, argan or grape stem cell extracts contain natural antioxidants that protect the skin from environmental aggressions and promote cell renewal.
9. Astaxanthin
Astaxanthin is a carotenoid extracted mainly 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 provide 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 able to neutralize a large amount of free radicals. Used in some high-tech cosmetic products, they are valued for their ability to penetrate deep into the skin and provide long-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 molecules that are essential to our health. Their role is to protect cells against damage caused by free radicals and to reduce oxidative stress . To benefit from their benefits, 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 strengthen our health and prevent cellular aging.