Antioxidants

Antioxidants — vitamin C, vitamin E, beta-carotene, selenium, polyphenols — help protect cells from oxidative damage. You need them, but the story that antioxidant supplements prevent cancer, heart disease, or ageing has not been supported by evidence — and some supplements cause harm.

The clearest finding

• People who eat more vegetables, fruits, whole grains, pulses, nuts, tea, coffee, and herbs — real foods — have lower rates of heart disease, stroke, and some cancers.
• Antioxidant pills have not reproduced this benefit in large trials — and several (beta-carotene in smokers, high-dose vitamin E) have increased cancer or stroke risk.

Indian sources you already have

• Amla, guava, citrus, berries — vitamin C.
• Carrots, papaya, mango, pumpkin, spinach, methi — beta-carotene.
• Nuts, seeds, wholegrain atta, mustard/groundnut oil — vitamin E.
• Turmeric, ginger, garlic, green tea, coffee, dark chocolate — polyphenols.
• A mixed Indian vegetarian plate is, by default, rich in antioxidants.

Practical takeaway

• Eat the rainbow — different colours mean different antioxidants.
• Skip expensive antioxidant capsules unless prescribed.
• Smokers should not take beta-carotene or vitamin A supplements (linked to higher lung cancer risk).
• Tell your oncologist about any antioxidant supplement — some can interfere with chemotherapy and radiotherapy.