Have you been feeling unusually tired, noticing duller skin, or experiencing minor health issues more often? While many people assume these are simply signs of aging, the real cause may be something less obvious — free radicals!

What Are Free Radicals?

Free radicals are unstable molecules that aggressively seek electrons from other molecules, damaging important cellular components and making them unstable too. Our bodies naturally produce free radicals through everyday processes like breathing, eating and even exercising. In small amounts, free radicals can be beneficial by helping the immune system fight off harmful microbes. However, today’s fast-paced lifestyle is often characterised by stress, lack of sleep, poor diets, air pollution, prolonged screen time, smoking, alcohol consumption and more, which can significantly increase free radical production. Over time, this can lead to cumulative cellular damage, which not only affects health but also accelerates the aging process and raises the risk of chronic diseases.

What Can Be Done?

The body is equipped with its own “defence system,” which produces antioxidant enzymes like superoxide dismutase (SOD) to neutralize free radicals. However, both aging and unhealthy habits can reduce the body’s ability to produce these enzymes. This is why dietary antioxidants become essential as they provide external support to combat damage caused by free radicals.

How Can We Increase Antioxidant Levels Through Diet?

One of the simplest and most effective methods is consuming at least three servings of vegetables and two servings of fruit daily. The more colours on your plate, the better, as different pigments indicate the presence of various antioxidants. For example, anthocyanidins are found in purple foods, lycopene in red ones, and beta-carotene in orange foods. These natural compounds are all known for their strong antioxidant properties. Yet, many people fail to consume even one serving of fruit and vegetables daily. This is especially common among busy working adults, children with picky tastes, and those who regularly rely on eating out.

Supporting your antioxidant levels isn’t just for older people. It’s a habit worth building from today. Free radicals are active in your body every day. They won’t wait until you grow old to start causing damage. So next time you eat, ask yourself: “Have I had enough antioxidants today?” Protecting your health starts with every meal. Don’t let free radicals quietly take away your energy and vitality!