What role do antioxidants play in immunity?
Written by
Gina Mason
Reviewed by
Prof. William Dalton, Ph.D.Antioxidants - These help protect your immune cells from oxidative stress as they fight infections. As your immune cells fight off pathogens, they produce free radicals as a byproduct. Those unstable little fighters can do damage before they have an antioxidant to quench their thirst. The colourful fruits and veggies contain a variety of antioxidants whose role is to keep immune cells, the workhorses of the body, healthy.
During immune responses, free radicals are generated as white blood cells attack the invaders. Although free radicals play a part, excessive free radicals actually attack the membranes of immune cells and damage their DNA. Antioxidants mop up these molecules and prevent cellular decay, allowing the immune system's soldiers to remain equipped and ready to fight any further incursions.
Different types of antioxidants provide specialized protection for specific immune components. Vitamin C protects phagocytes that consume pathogens. Vitamin E protects cell membranes throughout the cell, preventing lipid peroxidation. Flavonoids in berries increase antibody production. Selenium is integral to the body's master antioxidant enzyme system by supporting the production of glutathione.
Cellular Defense
- Neutralize free radicals damaging immune cell DNA
- Prevent lipid peroxidation in cell membranes
- Maintain mitochondrial function for cellular energy
Communication Support
- Preserve cytokine signaling pathways
- Protect receptors on immune cell surfaces
- Maintain accurate cell-to-cell communication
Inflammation Control
- Reduce excessive inflammatory responses
- Modulate NF-kB pathway activation
- Prevent chronic inflammation weakening defenses
Antioxidant synergy refers to the cooperative relationship between different types of antioxidants as they work together to enhance your protection. Vitamin C, for example, helps regenerate oxidized vitamin E, thereby restoring its effects. Flavonoids, on the other hand, help to increase the absorption and stability of vitamin C. When you eat different kinds of antioxidant-rich foods, you create a blanket of protection that few, if any, single antioxidant supplements could equal.
The sulforaphane found in broccoli is best activated by cooking; however, be cautious not to overdo it, as antioxidants sensitive to heat will be diminished. Light steaming is usually enough to reap the maximum benefit from your vegetables. Take care, too, to combine healthy fats with vegetables that are rich in carotenoids, such as carrots or sweet potatoes, as these are recognized to increase the bioavailability of carotenoids.
Read the full article: 10 Immune Boosting Foods to Know
