Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Personalised daily vitamins to increase your antioxidant intake
Antioxidants and what they doAntioxidants are natural or man-made substances that either impede or prevent cell damage. Research has shown that individuals who eat healthy, balanced diets have reduced risk of certain illnesses brought about by oxidative stress triggered by free radicals (1).Free radicals are highly unstable molecules that are considered by-products of bodily processes such as metabolism and conversion of food to energy. They also come from external sources like cigarette smoke, air pollution, and sunlight. These cause oxidative stress, which results in cell damage and is believed to contribute to various debilitating health disorders and eye problems.Antioxidants combat the effects of oxidative stress. Vitamin C and E, selenium, carotenoids (e.g., beta-carotene, lycopene, lutein, zeaxanthin) are all examples of antioxidants (1).These antioxidants can be consumed through a balanced diet. However, healthy food isn't always accessible, especially those living a fast-paced lifestyle. In those cases, personalised daily vitamins or subscription vitamins can assist.Seeing as oxidative stress can be caused by different factors each day, personalised daily vitamins can help provide support for a healthy lifestyle. Here are some antioxidants that you can consider: AstaxanthinThis substance is a carotenoid that reduces free radicals that can be formed in the body. Astaxanthin is also capable of reducing free radical damage to bodily cells (2). It does this by reacting with radicals to inhibit chain reactions that can cause harm to the body.Vitamin CYour personalised daily vitamins can include this popular antioxidant, also known as ascorbic acid. It helps form blood vessels, cartilage, muscle and collagen as well as aids in the healing process. Vitamin C also reduces free radicals formed in the body (3).CranberryThis fruit is often associated with urinary tract, cardiovascular and even oral and gastrointestinal health benefits. Cranberries are abundant in polyphenols, which, including antibacterial antiviral, antimutagenic, anticarcinogenic and anti-inflammatory properties, have antioxidant effects. Many studies support that cranberry bioactives (chemical compounds or microbes) reduce free radicals in the body, in vitro and vivo laboratory experiments (4). Evidence also shows that consumption of cranberry bioactives lessens blood markers of oxidative stress in healthy people as well as those with cardiovascular risk factors.CurcuminApart from decreasing free radical damage to body cells, polyphenol curcumin aids in the management of oxidative and inflammatory issues. Curcumin is found in turmeric, a member of the ginger family and a popular ingredient in certain dishes. Turmeric is also utilised as a medical herb in Asian countries due to its antioxidant properties. Curcumin, its main polyphenol, is known to improve systemic markers of oxidative stress. It seeks out different types of free radicals and prevents harmful chain reactions from occurring in the body (5).Looking to up your antioxidant intake? Give Vitable vitamins a try. Our multivitamin subscription lets you pick which nutrients are right for you to be paired with a well-rounded diet and healthy lifestyle. Only take the daily vitamins you need as part of your custom vitamin packs. We also do vitamin delivery, making sure you get your personalised packs brought straight to your doorstep!Find out more about other areas that the above supplements can help you with:Astaxanthin | Vitamin C | Cranberry | Curcumin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: "Antioxidants: In Depth". National Center for Complementary and Integrative Health. Published 8 Nov 2021 on https://www.nccih.nih.gov/health/antioxidants-in-depth . Accessed 8 Nov 2021. Ambati, RR et. al. "Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications - A Review". Marine Drugs. Published 7 Jan 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/ . Accessed 8 Nov 2021. "Vitamin C". Mayo Clinic. Published 17 Nov 2020 on https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932 . Accessed 8 Nov 2021. Blumberg JB, et. al. "Cranberries and Their Bioactive Constituents in Human Health". Advances in Nutrition. Published 6 Nov 2013 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823508/ . Accessed 8 Nov 2021. Hewlings SJ & Kalman DS. "Curcumin: A Review of Its' Effects on Human Health". Foods. Published 22 Oct 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/ . Accessed 8 Nov 2021.
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Why vitamin C is a great antioxidant for your body
Looking for a antioxidant boost? Vitamin C for the win!We've all probably heard the term ‘antioxidant' at some point of our lives. Many of us have come to the general understanding that antioxidants are beneficial for our bodies and general health, but antioxidants may actually play a more vital role than we understand. Antioxidants are substances that may protect our cells against free radicals. These free radicals are molecules produced when our body breaks down food, and antioxidants may help protect our cells from getting damaged (1, 2). One of the most common antioxidants that we can easily incorporate into our diets through food and supplementation is vitamin C, also known as ascorbic acid. Aside from the function of neutralising free radicals, the antioxidant vitamin C has several other uses. Read on to learn more about vitamin C as a powerful antioxidant.Vitamin C as an antioxidantWhenever we want to help boost our immune system, we're often told to include fruits and vegetables such as oranges, blueberries, strawberries, broccoli and brussel sprouts into our diets as they are high in vitamin C. But how does vitamin C exactly help boost our immunity?Vitamin C as an antioxidant plays a role in supporting wound healing, and it also reduces free radicals formed in the body. Vitamin C is also needed to make collagen, a fibrous protein in connective tissue that helps the various crucial systems in the body such as the nervous, immune, bone, cartilage, and blood (3).What a lack in vitamin C can causeJust like any other essential mineral and vitamin, health problems can occur if a person were to experience having a severe deficiency in vitamin C. A prime example of a health problem caused by a deficiency in vitamin C would be scurvy, which causes anemia, bleeding gums, and poor wound healing (4).Having a healthy diet with vitamin C rich foods can usually help people get all of the vitamin C their body needs, but people are more likely to experience a deficiency if they: Are cigarette smokers and/or are exposed to secondhand smoke (4). Have been diagnosed with long-term illnesses such as gastrointestinal conditions or cancer4 Lack wholefoods such as fruits and vegetables in their diet (4) In case you're wondering if you have a deficiency in vitamin C, here are some of the most common signs that you might have a deficiency (3): Skin spots due to bleeding and bruising Swelling or bleeding of gums Eventual loss of teeth Loss of hair Delayed healing of skin wounds Fatigue How to beat vitamin C deficiencyIt is frightening to think that we could encounter a lot of health complications by having a deficiency of an essential antioxidant like vitamin C. However, there are plenty of ways to get the right amount of vitamin C that your body needs, to stay healthy. The first would be through having a diet rich in fruits and vegetables. Apart from being generally high in fiber, there are plenty of fruits and vegetables that are rich in vitamin C. Some of these were mentioned earlier like oranges, strawberries, broccoli and Brussels sprouts. But you can also find vitamin C in cauliflower, kale, kiwi, lemon, bell peppers, tomatoes, and other various berries (3). So keep these foods in your diet to keep your nutrient levels high. In the event that you aren't able to always get these kinds of foods, supplementation is key and always a convenient choice. With Vitable's vitamin C Plus, you'll be able to take the daily requirement of vitamin C that your body needs for its antioxidant, immune system, and collagen formation (5). So if you're looking to complement your vitamin C supplementation with other essential vitamins and minerals, Vitable Australia's daily vitamin subscription is a great choice! At Vitable, we also ensure that you get what you need for your personalised vitamin packs all through the convenience of our delivery available in Australia!*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1.Mayo Clinic. “Healthy Lifestyle: Antioxidants”. Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428?s=1. Accessed December 16, 20212. Harvard School of Public Health. “Antioxidants”.Harvard School of Public Health. Published (n.d.) on https://www.hsph.harvard.edu/nutritionsource/antioxidants/. Accessed December 16, 2021.3. Harvard School of Public Health. “Vitamin C”.Harvard School of Public Health. Published (n.d.) on https://www.hsph.harvard.edu/nutritionsource/vitamin-c/. Accessed December 16, 2021.4. Mayo Clinic Staff. “Vitamin C”. Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428?s=1. Accessed December 16, 20215. Vitable.”Vitamin C Plus”.Vitable. Published (n.d.) on https://research.get.vitable.com.au/vitamin-c-plus. Accessed December 16, 2021.
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Antioxidants: A comprehensive guide
What are antioxidants?Antioxidants are compounds, largely found in foods that neutralise free radicals (1). They can be artificial ("man-made") or natural, and include certain nutrients and minerals found in food. They help delay or stave off cell damage (10). Thousands of substances can act as antioxidants.The health benefits of antioxidants were first made public in the ‘90s. During this time, scientists were exploring free radical damage, specifically its link to various chronic conditions (11, 12).Studies took a look at how certain substances, in supplement form, could help treat these chronic disorders. Primarily, vitamin E and beta-carotene came into focus.This hailed the start of the media buzz around antioxidants and their many benefits. Specific antioxidant-containing foods then got singled out as disease-fighting "superfoods (11)." In some cases, they are referred to as "free-radical scavengers" or ROS (reactive oxygen species) (13, 14).What is oxidation and why does it damage cells?When the human body does certain activities, such as the body converting food into energy or a person exercising, highly unstable molecules are formed. These are called free radicals, which are problematic and pose a health risk. They are part of what can trigger "oxidative stress," which is a process that damages cells (2). Other things that can trigger oxidative stress in the body include chemotherapy, excessive exercise, ozone exposure, radiation, and tissue trauma from injuries or inflammation (15).Additionally, consumption of certain foods such as additives, artificial sweeteners, certain dyes, refined and processed foods, and trans fats can trigger oxidative stress (16). Exposure to chemicals such as drugs, pesticides, and industrial solvents can also cause oxidative stress. Lastly, ischemia, reperfusion damage, and mitochondrial activity can also cause oxidative stress in the body (17).These activities and forms of exposure result in cell damage (8), which may further lead to an excessive release of copper ions in the body, disruption of the electron transport chain, and increase of free radical-generating enzymes.There is a limited extent to which the body can handle free radicals on its own. When there's an overabundance of it, the effects cannot be reversed over time. It can also lead to any number of diseases (18).Things that can inadvertently speed up oxidation include sunlight, pollution, alcohol, stress and smoking. The latter includes mere exposure to cigarette smoke (1). Oxidative stress plays a major role in diseases such as age-related macular degeneration, cardiovascular diseases, and others (2).Benefits of antioxidantsWhile antioxidants are not the "be all and end all," they still play a key role in supporting human health. So much so, in fact, that they could have a modest protective quality for certain debilitating conditions, cognitive abilities, eye health, heart health, and lung health (3). Here's a closer look at the specific benefits of some of the most popular ones, as well as foods rich in antioxidants (3):LycopeneThis carotenoid also supports heart health improvement, and helps with sun protection (19). Sources of carotenoids (which include lycopene and beta-carotene) include apricots, asparagus, beef, bell peppers, rockmelon, carrots, collard greens, kale, mango, orange, peaches, and pink grapefruit.LuteinIn addition to acting as an antioxidant, lutein helps Improve vision sharpness, lessens glare impairment, and helps lessen the effects of eye diseases (20). Lutein can be found in broccoli, collard greens, corn, papaya, peach, and boiled spinach.ManganeseManganese helps the body form bones and connective tissues in the body (21).Phenolic acidsThese have anti-ageing, anti-inflammatory, and anti-proliferative qualities on top of being an antioxidant (22). Phenolic compounds can be found in apples, berries, onions, and red wine.ResveratrolThis helps with cardiovascular disease prevention, reduces cognitive disorder possibilities, and provides thyroid function support (23). Sources of resveratrol include berries, grapes, peanuts, red and white wine.SeleniumThis supports asthma symptom reduction, boosts the immune system, and plays a key role in thyroid health (25). Selenium can be found in barley, beef, brazil nuts, brown rice, cheese, chicken, corn, eggs, and fish.Vitamin AIn addition to acting as an antioxidant, vitamin A supports acne risk reduction, bone health support, and immune system support (24). Vitamin A can be found in carrots, mangoes, papaya, spinach, chard, liver, eggs and milk.Vitamin CVitamin C helps reduce free radicals in the body and maintains general health and wellbeing (26). There are many sources of vitamin C, including beets, bell peppers, snow peas, strawberries, turnips, tomatoes, and sweet potatoes.Vitamin EBesides being an antioxidant, vitamin E helps with hair and skin health, including the scalp (27). Vitamin E can be found in almonds, avocados, beef, canola oils, corn, hazelnuts, mustard, soybean, boiled spinach, and turnip.Other foods that are rich in antioxidants include alfalfa sprouts, beans, dark chocolate, eggplants, goji berries, onions, pomegranates, prunes, and raisins.Plant-based foods in general have antioxidants like catechins, flavones, flavonoids, phytoestrogens (3,4,8). This is why a balanced diet including fresh vegetables and fruits is highly recommended by medical professionals. How cooking affects antioxidants in foodCooking can also make a difference in the antioxidant levels of food. Tomatoes, for example, contain the antioxidant lycopene. Getting treated with heat will then make lycopene more accessible to the body for processing and use (28).On the other hand, the cooking process depletes plenty of antioxidant activity in peas, zucchini and cauliflower (29).Contrary to popular belief, however, it's not all about salad. It can be a matter of smoothies, soups, juices and even creative ways of preparing foods like carrots. All of that being said, it's important that a person strikes a balance between raw and cooked foods that are rich in antioxidants. Many people achieve this through lightly steaming their vegetables, like broccoli and carrots. Improving antioxidant intake can be done in a number of ways (8), such as adding sugar-free, salt-free dried fruit, nuts, and seeds to your snacks, like Brazil nuts and sunflower seeds. You can also drink matcha or green tea daily, eat foods with vibrant colors like beets, berries, and kale. You can also have vegetables and fruits during meals and snacks. Additionally, you can use spices to further enrich your meals with antioxidants. You can use cinnamon, clove, cumin, ginger, oregano, or turmeric.A good rule of thumb is to find supplements which can fill the gaps especially in terms of antioxidants the body needs. Dangers of too many antioxidantsOne of the things that scientists looked into is the counterintuitive effects of too many antioxidants (9). What are the antioxidants that can cause issues when taken excessively? The answer: all of them. It is very important to have a clear sense of balance. Moderation is the key. Antioxidants through supplementationRealistically, getting enough nutrients from eating doesn't always happen. A good way to ensure you try to meet your daily requirements of nutrients with antioxidant properties is through taking supplements. They tend to have concentrated antioxidant forms in them, contributing to the overall daily value (DV) the body needs as a whole. Some of the main antioxidants that can be incorporated into your diet incude:Astaxanthin Aside from being an antioxidant, it also has anti-inflammatory properties. It's very potent and serves to provide the reddish hue seen in the likes of trout, salmon and shrimp. Astaxanthin maintains and supports skin elasticity and skin integrity by protecting skin elastin from breaking down. Astaxanthin when consumed, decreases or reduces skin irritation and itching.ZincThis antioxidant and anti-inflammatory substance goes a long way in cell-mediated immunity. It helps to address a wide range of health issues. Studies have shown that zinc supplementation amongst older adults helps to decrease inflammatory cytokine generation, lessen infection incidents and oxidative stress (6).Zinc also helps to maintain and support immune system health.Vegan OmegaThe commonly-known source of omega-3 fatty acids is from consuming fish oil. An underrated vegan alternative is omega-3 which is sourced from algae oil. This means that people who have a preference for being vegan will be able to take it just fine (7).Omega-3 plays a major role in maintaining and supporting general health and well being.Antioxidants help protect the body against debilitating conditions. In excess, it can even damage the body. However, when taken in moderation, it can help a person be healthy for a very long time. Moderation is the key and making it a daily habit to take antioxidants in amounts the body needs can help keep major diseases at a distance.When you sign up for a supplement subscription with Vitable Australia, you'll have a wide range of antioxidants to choose from. You will also be guided on how to take them, so as not to cause oxidative stress. Try our vitamin subscription to get your personalised vitamins delivered to your doorstep, using our vitamin delivery service. Sign up now for the best vitamin packs in AustraliaFind out more about other supplements that can support immunity:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. NCCIH.gov. Published on https://www.nccih.nih.gov/health/antioxidants-in-depth. Accessed on 13 January 2022. Victoria State Government/Department of Health/Deakin University. “Antioxidants”. BetterHealth.gov. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants. Accessed on 13 January 2022. Harvard School of Public Health. “Antioxidants”. HSPH.Harvard.edu. Published on https://www.hsph.harvard.edu/nutritionsource/antioxidants/. Accessed on 13 January 2022. FamilyDoctor.org “Antioxidants: What You Need to Know”. FamilyDoctor.Org. Published on https://familydoctor.org/antioxidants-what-you-need-to-know/. Accessed on 13 January 2022. Vitable. “Astaxanthin”. Vitable. Published on https://research.get.vitable.com.au/astaxanthin. Accessed on 14 January 2022. Journal of Trace Elements in Medicine and Biology. “Zinc: An antioxidant and anti-inflammatory agent: Role of zinc in degenerative disorders of aging” Amanda S. Prasad. Published on sciencedirect.com/science/article/abs/pii/S0946672X14001503. Accessed on 14 January 2022. International Journal of Preventive Medicine. “The Effect of Omega-3 Supplements on Antioxidant Capacity in Patients with Type 2 Diabetes”. Hossein Hajianfar, Zamzam Paknahad, Ahmad Bahonar. Published on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678224/. Accessed on 14 January 2022. Medical News Today. “How can antioxidants benefit our health?” Megan Ware, RDN, L.D. Published on https://www.medicalnewstoday.com/articles/301506#types. Accessed on 14 January 2022. MedlinePlus. “Antioxidants”. MedlinePlus. Published on https://medlineplus.gov/antioxidants.html. Accessed on 29 January 2022. https://experiencelife.lifetime.life/article/atomic-age/. Jul 2020 https://www.hsph.harvard.edu/nutritionsource/antioxidants/. 2022 https://www.medigroup.com/08-17-15-antioxidant-study-shows-promise.html. 2022 https://www.nowfoods.com/healthy-living/articles/more-about-free-radical-scavengers#:~:text=A%20free%20radical%20scavenger%20may,its%20capacity%20to%20do%20harm. https://www.sciencedirect.com/topics/earth-and-planetary-sciences/reactive-oxygen-species#:~:text=1%20The%20role%20of%20reactive,hydroxyl%20radical%2C%20and%20single%20oxygen. 2016 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6943601/. Dec 2019 https://www.hindawi.com/journals/omcl/2018/9719584/. 2018 https://link.springer.com/article/10.1007/s00109-012-0963-3. Oct 2012 https://www.medicalnewstoday.com/articles/318652. Jul 2017 https://www.healthline.com/nutrition/lycopene#sun-protection. Oct 2018 https://www.healthline.com/health/lutein-for-eyes. Nov 2020 https://www.healthline.com/health/manganese-deficiency#function Aug 2018 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4783894/ Feb 2016 https://www.sciencedirect.com/science/article/pii/S0753332221009483 2021 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3936685/ 2013 https://www.healthline.com/nutrition/selenium-benefits#Dangers-of-excessive-selenium-intake Aug 2019 https://www.intechopen.com/chapters/56013 Aug 2017 https://www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair#:~:text=Vitamin%20E%20is%20essential%20for,preserving%20the%20protective%20lipid%20layer. Mar 2019 https://www.sciencedirect.com/topics/medicine-and-dentistry/lycopene#:~:text=Food%20processing%2C%20specially%20thermal%20processing,and%20enhancing%20the%20cis%2Disomerization. 2017 https://www.thorne.com/take-5-daily/article/are-you-cooking-the-nutrients-out-of-your-foods#:~:text=your%20next%20meal.-,Cooking%20methods,their%20free%20radical%2Dscavenging%20capabilities. 2009 https://www.mdpi.com/1660-3397/18/5/239 2020
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