What does an antioxidant do?
Antioxidants play an essential role in a healthy diet. Naturally present in fruits and vegetables, trace elements and even certain 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, you first need to know about free radicals.
Free radicals are molecules that form naturally in our bodies and are highly reactive. They behave a bit like "thieves" seeking to stabilize themselves by taking electrons from other molecules. Here are the main ways in which 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 (such as glucose). This process, which takes place in the mitochondria (the cells' little energy factories), uses the oxygen we breathe. In converting nutrients into energy, cells also generate waste products, some of which are free radicals. Think of them as smoke produced by a running engine.
2. The body's defences against infection
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, the sun's UV rays, and even certain drugs or chemicals. For example, when our skin is exposed to unprotected sunlight, UV rays cause an increase in free radicals, which can damage skin cells and lead to sunburn or accelerated skin aging.
In short, free radicals are unavoidable by-products of our normal bodily functions, but they can become problematic if present 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 can damage cells. For example, antioxidants such as vitamin C, vitamin E, β-carotene (a 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 the prevention of various diseases by boosting the immune system and promoting cellular repair.
Foods rich in antioxidants
A diet rich in fruit and vegetables is an ideal source of antioxidants. Antioxidant-rich foods include red fruits (such as blueberries, strawberries and raspberries), green tea, dark chocolate and pecans. Each of these foods has a measurable antioxidant power, often expressed by theORAC (Oxygen Radical Absorbance Capacity)index, which evaluates a food's capacity to absorb free radicals.
Food supplements and antioxidants
While a balanced diet can provide sufficient antioxidants, some people opt for dietary supplements to make up for any deficiencies. However, it's important to remember that taking supplements must be carefully supervised, as an excess of antioxidants can sometimes be harmful.
What anti-oxidant beauty routine?
For an effective antioxidant beauty routine, it's important to protect the skin against free radical damage, such as premature aging, wrinkles, dark spots and loss of elasticity. Here's 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, make-up and excess sebum without aggressing the skin. Choose a product containing soothing and moisturizing ingredients such asaloe vera or chamomile, which prepare the skin to receive antioxidant treatments.
2. Moisturizing toner
After cleansing, use a moisturizing toner containing antioxidant ingredients such as 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
A serum is a powerful concentrate of nutrients that penetrates deep into the skin. Choose a serum rich in antioxidants such as vitamin C (to brighten skin and stimulate collagen), retinol or β-carotene (for cell regeneration), or polyphenols (such as those found in green tea or red fruits) to neutralize free radicals. Apply a few drops to your face and neck, massaging gently.
4. Moisturizing cream with antioxidants
Opt for a moisturizing cream that contains antioxidant ingredients such as coenzyme Q10, niacinamide (vitamin B3), or antioxidant-rich vegetable oils like grapeseed oil or jojoba oil. Good moisturizing strengthens the skin barrier and optimizes the effectiveness of antioxidants.
5. Sun protection (in the morning)
The sun is one of the main sources 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 such as green tea or vitamin E for enhanced protection against UV damage.
6. Antioxidant mask (1-2 times a week)
Incorporate 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 providing a concentrated dose of antioxidants.
7. Regenerating night cream (evening)
Before going to bed, apply a night cream containing antioxidant ingredients such as retinol or retinaldehyde (vitamin A) and peptides. These components promote cell renewal and help the skin repair itself overnight.
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 highly unstable and can degrade rapidly when exposed to air and light. To improve its stability, derivative forms have been developed, such assodium ascorbyl phosphate orascorbyl 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 with powerful antioxidant properties. It helps reduce redness, even out 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 mainly 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 as a powerful antioxidant. It neutralizes free radicals and helps recycle other antioxidants such as vitamins 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 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 and coffee. It is often used in combination with vitamins C and E to stabilize these vitamins and increase their antioxidant effectiveness. It helps neutralize free radicals and protect the skin against sun damage.
7. EGCG (Epigallocatechin Gallate)
EGCG is the main polyphenol in green tea. It has 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 repairing and antioxidant properties. For example, apple, argan and grape stem cell extracts contain natural antioxidants that protect the skin from environmental aggressors and promote cell renewal.
9. Astaxanthin
Astaxanthin is a carotenoid extracted mainly from microalgae, which has far greater antioxidant power than vitamin C or vitamin E. It protects cells against oxidative stress, helps improve skin elasticity and reduces wrinkles and age spots. 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 against 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 cosmetics, they are valued for their ability to penetrate deep into the skin and provide long-lasting protection against ageing.
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 against free radical damage and improves skin elasticity.
Conclusion
Antioxidants are molecules essential to our health. Their role is to protect cells against damage caused by free radicals and to reduce oxidative stress. To reap their benefits, we recommend regular consumption of antioxidant-rich foods such as fruit and vegetables, green tea, dark chocolate and nuts. Adopting a diet rich in antioxidants is an effective way of strengthening our health and preventing cellular aging.