Nature's most powerful antioxidants and their possible health effects

Summary

Antioxidants are molecules that protect the body's cells against harmful free radicals, which can cause oxidative stress and contribute to aging and a number of health challenges. This article presents a detailed review of the 30 most potent antioxidants in nature, ranked by their ORAC value (Oxygen Radical Absorbance Capacity), which measures their ability to neutralize free radicals in vitro. We explore their biochemical mechanisms of action, potential pro-oxidative effects in cancer cells, and possible health effects, including support for cardiovascular health, anti-inflammatory, immune defense and cognitive function. The article also considers bioavailability and practical application. The information is based on scientific studies and avoids medical claims, in line with the EFSA regulations.

What are antioxidants and why are they important?

Antioxidants are molecules that neutralize free radicals by donating electrons or hydrogen atoms. Free radicals, also known as reactive oxygen species (ROS), are unstable molecules with unpaired electrons that can damage DNA, proteins and cell membranes. When the production of free radicals exceeds the body's antioxidant defenses, oxidative stress occurs, a condition associated with aging, chronic inflammation and various health problems.

• Free radicals: Electron thieves that destabilize cells by reacting with biomolecules.

• Antioxidants: Electron donors that stabilize free radicals and prevent damage.

Antioxidants are found in foods such as fruit, vegetables, spices and herbs, as well as in the body's own systems, such as glutathione and enzymes such as superoxide dismutase (SOD) and catalase. A diet rich in antioxidants can strengthen the body's redox balance and help maintain healthy cell function.

Redox balance and transmembrane potential (TMP)

The redox balance refers to the balance between oxidants and antioxidants in the body. When this balance is disturbed, oxidative stress can damage cell membranes, mitochondria and DNA, which can lead to dysfunction and impaired cell health.

The transmembrane potential (TMP) is the electrical voltage difference across the cell membrane, usually between -60 and -90 mV in healthy cells. TMP is essential for:

• Active transport of nutrients and waste substances.

• Regulation of cell volume.

• Mitochondrial function and ATP production.

• Maintenance of the cell's electrical and chemical homeostasis.

Oxidative stress can impair ion pumps such as Na⁺/K⁺-ATPase, leading to depolarization (less negative TMP), reduced cellular energy and increased vulnerability. Antioxidants help maintain TMP by:

• Protect mitochondrial membranes against lipid peroxidation.

• Stabilize electron transport chains in the mitochondria.

• Reduce oxidative damage that can interfere with ion pumps.

For example, fat-soluble antioxidants such as vitamin E can protect cell membranes from oxidation, while water-soluble antioxidants such as vitamin C regenerate other antioxidants and support cytosolic defenses.

Benefits and effects

Antioxidants offer a number of potential health effects by counteracting oxidative stress and supporting the body's natural processes:

• Cardiovascular support: Antioxidants such as hydroxytyrosol and grape seed extract can help reduce oxidation of LDL cholesterol, support blood flow and maintain healthy vascular function. EFSA has approved a health claim for hydroxytyrosol, which states that a daily intake of 5 mg contributes to the protection of blood lipids against oxidative damage.

• Suppression of inflammation: Compounds such as curcumin and rosemary can inhibit proinflammatory signals, such as NF-κB, and reduce the production of cytokines such as TNF-α and IL-6.

• Immunomodulation: Antioxidants such as chaga mushroom and rosehip can strengthen the immune system by supporting the production of immune cells and reducing oxidative damage.

• Cognitive support: Bacopa and sage may protect the brain from oxidative damage and support cognitive function.

• Skin and eye health: Astaxanthin and acai berry may reduce UV-induced damage and support eye health by protecting against oxidative stress.

• Research on cancer cells: Certain antioxidants, such as hydroxytyrosol and curcumin, can induce ROS in cancer cells, leading to apoptosis. These effects are still under research and require clinical validation.

Pro-oxidative effects in cancer cells

Some antioxidants can act as pro-oxidants in cancer cells, where they generate ROS that cause oxidative stress and induce programmed cell death (apoptosis). Cancer cells often have higher levels of ROS and metal ions (such as copper and iron) than healthy cells, making them vulnerable to further oxidative stress. For example:

• Hydroxytyrosol: Increases ROS in melanoma and colorectal cancer cells, activates pro-apoptotic genes such as BAX and CASP3, and down-regulates anti-apoptotic genes such as BCL2.

• Curcumin: Acts as an antioxidant in healthy cells, but can induce ROS in cancer cells, especially in the presence of metal ions, and promote apoptosis.

• Astaxanthin: Can induce ROS-mediated apoptosis in breast and prostate cancer cells.

This duality makes antioxidants interesting for research, but their therapeutic potential requires further clinical studies.

Technical specifications – ORAC and bioavailability

The ORAC value (Oxygen Radical Absorbance Capacity) measures an antioxidant's ability to neutralize free radicals in a laboratory, expressed in micromoles of Trolox equivalents per 100 grams (µmol TE/100 g). Although ORAC is a useful indicator of antioxidant capacity, it does not necessarily reflect biological activity in the body, as factors such as bioavailability, absorption and metabolism play a decisive role.

Modes of action

Antioxidants work through several mechanisms:

• Electron donation: Neutralizes free radicals by donating electrons or hydrogen atoms (eg vitamin C, hydroxytyrosol).

• Metal chelating effect: Binds metal ions such as iron and copper to prevent Fenton reactions, which generate ROS (eg, bile acid, quercetin).

• Inhibition of lipid peroxidation: Protects cell membranes from oxidative damage (e.g. vitamin E, astaxanthin).

• Modulation of signaling pathways: Activates Nrf2, which increases the production of the body's own antioxidant enzymes, or inhibits NF-κB, which reduces inflammation (eg curcumin, EGCG).

• Epigenetic effects: Affects gene expression by modulating histone acetylation or DNA methylation (eg curcumin, EGCG).

• Mitochondrial support: Protects mitochondrial membranes and maintains ATP production (eg coenzyme Q10, melatonin).

Bioavailability

Bioavailability is crucial for the antioxidant's effect in the body. For example:

• Curcumin: Has low bioavailability, but absorption can be increased up to 2000% by simultaneous intake of piperine from black pepper.

• Fat-soluble antioxidants: Carotenoids such as astaxanthin and lycopene are better absorbed together with fat.

• Polyphenols: Often converted by intestinal bacteria into active metabolites, which may have different bioactivity.

The 30 most powerful antioxidants in nature

Here is a detailed overview of the 30 most potent antioxidants, ranked by ORAC value, based on data from the CSV file and available sources. For each antioxidant, the ORAC value, pro-oxidative effect in cancer cells, health effects and available doses are included where data is available.

1. Hydroxytyrosol

   • ORAC value: 6,857,600 µmol TE/100 g

   • Pro-oxidative effect: Yes, can induce ROS and apoptosis in melanoma and colorectal cancer cells.

   • Health effects: Supports heart health, reduces inflammation, potential apoptosis in cancer cells.

   • Dosages: Available in 50 mg (MCS Formulas) or 100 mg (Uno Vita) capsules. Recommended dose: 5–25 mg daily.

2. Dragon's Blood (Croton lechleri)

   • ORAC value: 2,897,110 µmol TE/100 g

   • Pro-oxidative effect: Yes, can induce oxidative stress in cancer cells.

   • Health effects: Anti-inflammatory, antimicrobial, traditionally used for wound healing.

   • Doses: Sold as tinctures or creams; doses vary (10–50 mg for internal use).

3. Astaxanthin

   • ORAC value: 2,822,200 µmol TE/100 g

   • Pro-oxidative effect: Yes, induces apoptosis in breast and prostate cancer cells.

   • Health effects: Protects brain, skin and heart, supports eye health.

   • Dosages: Available in 4–12 mg capsules; recommended dose: 4–8 mg daily.

4. Triphala

   • ORAC value: 706,250 µmol TE/100 g

   • Pro-oxidative effect: Yes, induces apoptosis in pancreatic cancer cells.

   • Health effects: Supports digestion, anti-inflammatory.

   • Doses: Sold in capsules or powder; typical doses: 500–1000 mg daily.

5. Coffee cherry (Cascara)

   • ORAC value: 343,900 µmol TE/100 g

   • Pro-oxidative effect: Limited evidence.

   • Health effects: Antioxidant, supports digestion.

   • Dosages: Common as tea or extract; doses vary.

6. Sumac fire

   • ORAC value: 312,400 µmol TE/100 g

   • Pro-oxidative effect: Yes, induces apoptosis in breast cancer cells.

   • Health effects: Cardioprotective, anti-inflammatory.

   • Doses: Used as a spice; doses usually 1–5 g daily.

7. Carnation

   • ORAC value: 290 283 µmol TE/100 g

   • Pro-oxidative effect: Yes, eugenol can induce ROS in cancer cells.

   • Health effects: Anti-inflammatory, antimicrobial, supports digestion.

   • Doses: Used as a spice or in capsules; doses: 100–500 mg daily.

8. Amla (Indian gooseberry)

   • ORAC value: 261,500 µmol TE/100 g

   • Pro-oxidative effect: Yes, induces apoptosis in several cancer cell lines.

   • Health effects: Supports the immune system, digestion, rich in vitamin C.

   • Doses: Sold in capsules; typical doses: 500–1000 mg daily.

9. Sorghum bran (high tannin)

   • ORAC value: 240,000 µmol TE/100 g

   • Pro-oxidative effect: Yes, induces ROS in colon cancer cells.

   • Health effects: Anti-inflammatory, supports heart health.

   • Doses: Used in foodstuffs; doses vary.

10. Oregano

    • ORAC value: 175 295 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces apoptosis in melanoma cells.

    • Health effects: Antimicrobial, supports the immune system.

    • Doses: Sold in capsules or as a spice; doses: 100–500 mg daily.

11. Bacopa

    • ORAC value: 169,800 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces apoptosis in colon cancer cells.

    • Health effects: Supports cognitive function, anti-inflammatory.

    • Doses: Sold in capsules; doses: 300–600 mg daily.

12. Rosemary

    • ORAC value: 165,280 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces ROS-induced necrosis in colon cancer cells.

    • Health effects: Neuroprotection, anti-inflammatory.

    • Doses: Used as a spice or extract; doses: 100–500 mg daily.

13. Peppermint leaves

    • ORAC value: 160,820 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports digestion, respiratory health.

    • Doses: Used as tea or extract; doses vary.

14. Thyme

    • ORAC value: 157,380 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces apoptosis in colon cancer cells.

    • Health effects: Antimicrobial, supports the immune system.

    • Doses: Used as a spice or extract; doses: 100–500 mg daily.

15. Chaga mushroom

    • ORAC value: 146,700 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces apoptosis in oral cancer cells.

    • Health effects: Supports the immune system, anti-inflammatory.

    • Doses: Sold as powder or capsules; doses: 500–1500 mg daily.

16. Baobab fruit

    • ORAC value: 140,000 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports digestion, antioxidant protection.

    • Doses: Sold as powder; doses: 5–10 g daily.

17. Cinnamon

    • ORAC value: 131,420 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces apoptosis via several pathways.

    • Health effects: Balances blood sugar, anti-inflammatory.

    • Doses: Used as a spice; doses: 1–3 g daily.

18. Turmeric (Curcumin)

    • ORAC value: 127,068 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces apoptosis in several cancer types.

    • Health effects: Anti-inflammatory, supports joint health.

    • Dosages: Available in 400–800 mg capsules; recommended dose: 500–1000 mg daily.

19. Black cohosh

    • ORAC value: 126,495 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports hormone balance.

    • Doses: Sold in capsules; doses: 20–40 mg daily.

20. Vanilla beans

    • ORAC value: 122,400 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces apoptosis in colorectal cancer cells.

    • Health effects: Supports digestion, mood.

    • Doses: Used as a spice; doses vary.

21. Sage

    • ORAC value: 119,929 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports cognitive function.

    • Doses: Used as a spice or extract; doses: 100–300 mg daily.

22. Sichuan pepper

    • ORAC value: 118,400 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports digestion, antimicrobial.

    • Doses: Used as a spice; doses vary.

23. Grape seed extract

    • ORAC value: 108 130 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces ROS in bladder cancer cells.

    • Health effects: Supports heart health, anti-inflammatory.

    • Doses: Sold in capsules; doses: 100–300 mg daily.

24. Licorice root

    • ORAC value: 102,945 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Antioxidant, supports digestion.

    • Doses: Sold as extract; doses: 100–500 mg daily.

25. Acai

    • ORAC value: 102,700 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports brain and heart health.

    • Doses: Sold in capsules or powder; doses: 500–1000 mg daily.

26. Black sorghum

    • ORAC value: 100,800 µmol TE/100 g

    • Pro-oxidative effect: Yes, induces ROS in colon cancer cells.

    • Health effects: Supports heart health, anti-inflammatory.

    • Doses: Used in foodstuffs; doses vary.

27. All hands

    • ORAC value: 100 400 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports digestion, antimicrobial.

    • Doses: Used as a spice; doses vary.

28. Yaupon holly

    • ORAC value: 98,700 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports cognitive health.

    • Doses: Used as a tea; doses vary.

29. Rosehip

    • ORAC value: 96,150 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports the immune system, antioxidant.

    • Doses: Sold in capsules or powder; doses: 500–1000 mg daily.

30. Marjoram

    • ORAC value: 92,310 µmol TE/100 g

    • Pro-oxidative effect: Limited evidence.

    • Health effects: Supports digestion, antioxidant.

    • Doses: Used as a spice; doses vary.

Modes of action

Antioxidants work at several levels to protect cells:

• Electron transfer: Hydroxytyrosol and vitamin C donate electrons to free radicals, stabilizing them without damaging biomolecules.

• Nrf2 activation: Compounds such as curcumin and EGCG activate Nrf2, a transcription factor that increases the production of antioxidant enzymes such as SOD, catalase and glutathione peroxidase.

• NF-κB inhibition: Polyphenols such as resveratrol and quercetin reduce inflammation by inhibiting NF-κB, which regulates proinflammatory cytokines.

• Mitochondrial support: Coenzyme Q10 and melatonin protect mitochondrial membranes and maintain ATP production.

• Epigenetic effects: Curcumin and EGCG can modulate gene expression by inhibiting DNA methyltransferases and histone deacetylases, which can affect inflammation- and cancer-related genes.

Bioavailability and practical application

Bioavailability is a key factor in the effectiveness of antioxidants. For example:

• Curcumin: Low bioavailability can be improved by combining with piperine from black pepper, which significantly increases absorption.

• Fat-soluble antioxidants: Astaxanthin and vitamin E are better absorbed when taken with high-fat meals.

• Polyphenols: Converted by intestinal bacteria to metabolites that may have different bioactivity.

For practical use, a varied, plant-based diet rich in fruit, vegetables, spices and herbs is recommended. Spices such as cloves, oregano and turmeric can be easily integrated into cooking, while berries such as acai and rosehip can be added to smoothies or tea. Dietary supplements may be useful in specific cases, but high-dose supplements should be used with caution, as they may disturb the redox balance or affect the effectiveness of cancer treatments.

Disclaimer and reservations

The information in this article is based on available research and is not intended as medical advice. Antioxidants and dietary supplements should not replace conventional treatment. Always consult a qualified healthcare professional before use, especially in case of underlying health problems or medications. Uno Vita does not claim to cure, prevent or treat diseases. Pregnant, breastfeeding or people under medical treatment should consult a doctor before use. The products should be kept out of the reach of children.

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• UN Human Rights (1948), Article 19: The right to freedom of opinion and expression.

• International Covenant on Civil and Political Rights (1966), Article 19: Freedom to seek, receive and impart information.

• Norwegian Constitution § 100: Protection of freedom of expression.

• The United States' First Amendment: Protection of freedom of speech against government interference.

This article is an expression of professional freedom of expression and aims to contribute to public information about nutrition and health.

References

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