7 Powerful Antioxidant Benefits for Longevity and Wellness

Antioxidants are more than just a buzzword. Our dietitian explores how they’re key to supporting your body’s natural defenses.

By Rachel Gargano, MS, RD, CSSD, CBS

— On Aug 26, 2025

7 Powerful Antioxidant Benefits for Longevity and Wellness

In this article:

Flip through any health blog, supplement panel, or social media post, and you’re bound to see the buzzword “antioxidant” pop up. While most of my clients understand that antioxidants are good for them, I get a lot of questions about how they actually work and where to find them.

As a nutritionist, I believe it's important to spread awareness about these important compounds and the work they do behind the scenes. In this article, I shed light on the potential health benefits of antioxidants, discuss nuances around supplements with antioxidant-rich ingredients like Live it Up Super Greens, and provide tips on how to make them a part of your complementary and integrative health plan.

A quick summary of antioxidants' purported benefits:

Safeguards cellular health
Can help with inflammation
May support immune function
May support vision
Can help with healthy skin
May support brain function
Influences hair growth

What Are Antioxidants and How Do They Work?

Antioxidants are compounds that can fight against and neutralize unstable molecules known as free radicals. Our bodies produce free radicals as a response to some natural cell processes and also to external factors like:

Pollution and UV rays
Consumption of highly processed foods, cigarettes, and alcohol
Physical, emotional, and mental stress
Exposure to radiation, pesticides, and harmful chemicals

Too many free radicals can damage your body's DNA, cell membranes, and other structures, a process otherwise known as oxidative stress. Your body requires a steady and sufficient supply of antioxidants, your personal security team, to fend off these unwanted troublemakers.

Types of Antioxidants

There are two main categories of antioxidants: water-soluble and fat-soluble. Water-soluble antioxidants primarily neutralize free radicals present in the body's water systems, such as blood plasma and intracellular fluids. Fat-soluble antioxidants work in the cell membranes—aka "the cell skin."

Your body does a great job of producing some of its own antioxidants (endogenous), but it also relies on the food you eat (exogenous). Important dietary antioxidants you need from plant-based foods include:

Vitamins: While vitamins C and E are probably the most recognized antioxidants, vitamin A and a few B vitamins like B2 (riboflavin) and B12 (cobalamin) also exhibit antioxidant properties. Vitamin C (ascorbic acid), a water-soluble antioxidant, is commonly found in citrus fruits. Vitamin E is a fat-soluble vitamin present in nuts, seeds, and vegetable oils.
Carotenoids: A group of pigments that give your fruits and vegetables their bright yellow, red, and orange colors. Beta-carotene, lycopene, zeaxanthin, and lutein are types of carotenoids.
Polyphenols: A broad class of plant chemicals naturally found in foods like spirulina, dark chocolate, berries, kale, wine, and nuts. These are the most abundant kind of antioxidants found in our food.
Flavonoids: These are the largest subgroup of polyphenols and can be further classified into important groups like flavanols, flavonols, and anthocyanins.
Trace minerals: Other antioxidants like selenium, copper, manganese, and zinc are trace minerals that act as cofactors for antioxidant enzymes like superoxide dismutase and glutathione peroxidase.

Daily Recommended Intakes (DRIs)

Here's where it can get a bit tricky. There is no daily recommended intake value for antioxidants as a whole because technically they're an overarching group of thousands of compounds. Instead, each micronutrient has its own recommended dietary allowance (RDA). Let's take a closer look:

	Recommended Dietary Allowance (RDA) for Men (19-50 age)	Recommended Dietary Allowance (RDA) for Women (19-50 age)
Vitamin A	900 mcg RAE	700 mcg RAE
Vitamin C	90 mg	75 mg
Vitamin E	15 mg	15 mg
Copper	900 mcg	900 mcg
Manganese	2.3 mg	1.9 mg
Selenium	55 mcg	55 mcg
Zinc	11 mg	8 mg

7 Potential Antioxidant Health Benefits

Consuming antioxidants, whether from whole foods or a greens juice like Live it Up Super Greens, can set you up for success in many areas of your health.

1. Safeguards Cell Health

Oxidative stress occurs when there's an imbalance between the production of reactive oxygen species (ROS) and the body's ability to remove them. Studies have established that persistent oxidative stress weakens cell health and bodily function.

Scientific findings not only confirm ROS' ability to cause irreversible damage to our DNA structure by modifying strands, but also their capability to alter proteins, impairing their enzymatic activity. These changes can cascade into the development or progression of serious pathological conditions. Antioxidants maintain the balance of ROS levels by serving as an off-switch for free radicals, thereby protecting cellular integrity and functionality.

2. Can Help with Inflammation

Growing evidence suggests an interplay between inflammatory injury and the presence of reactive radicals and oxidants. Luckily, research into the role of antioxidants in managing inflammation has yielded compelling results. Antioxidants like vitamins C and E can inhibit the activation of NF-k cells. They also regulate the activity of pro-inflammatory molecules like chemokines and prostaglandins, which dictate how our bodies handle inflammation.

There's also curcumin, which investigations suggest can reduce inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6).

3. May Support Immune Function

Our immune system is designed to respond to anything that disrupts the body's balance, and research emphasizes a correlation between antioxidant levels and effective functioning of the immune system.

Glutathione, another noteworthy antioxidant, enhances immune cell performance and helps them take care of invading pathogens. Glutathione also stimulates the production and activation of natural killer (NK) cells.

Similarly, selenium is integral to mounting a strong immune response. Studies show that selenium deficiency is not only tied to immune cell inefficiency but also to the impairment of vital processes like protein folding and calcium flux, which impact how our cells respond to threats.

4. May Support Vision

Antioxidants beta-carotene, lutein, and zeaxanthin keep the eyes healthy because they can neutralize free radicals. A 2019 review highlighted the favorable impact of lutein supplements on retinal protection. A subsequent 2020 study also demonstrated zeaxanthin and lutein's potential to reduce the onset of age-related macular degeneration.

Science also recognizes astaxanthin's unique ability to possibly enhance visual acuity and reduce eye fatigue by boosting blood flow to the eye. A 2022 clinical trial suggests astaxanthin supplements can combat oxidative stress caused by exposure to screens.

5. Can Help with Healthy Skin

The link between free radicals and the conditioning and functioning of skin is well-established. Oxidative stress can break down collagen and elastin, proteins that keep your skin free from wrinkles and fine lines.

Fortunately, the combination of vitamins C and E can offer effective protection from UV-induced damage. Vitamin C, which promotes collagen production, is also recognized for its ability to regenerate vitamin E. Dietary intake of phytochemicals, which are your carotenoids, polyphenols, and flavonoids, may suppress UV damage and promote collagen synthesis.

Studies also suggest that glutathione, often called the "master antioxidant," can possibly reduce skin pigmentation by influencing melanin production. Zinc, on the other hand, helps new skin cells grow and can potentially curb bacterial proliferation, which shields your skin from breakouts.

6. May Support Cognitive Function

In vitro and murine models have illustrated the negative impact of oxidative stress on cognitive function and brain cell health. Deficiencies in vitamins C and E have a positive correlation with age-related cognitive decline.

Fortunately, many promising studies suggest that dietary intake of natural antioxidants may help with the risk of cognitive impairment. For instance, flavonoids, present in berries, cacao, and green tea, spur new connections between brain cells, thereby affecting memory and learning. Current research has also uncovered their potential to delay the onset of age-related cognitive decline.

Coenzyme Q10 (CoQ10) is an antioxidant that may have neuroprotective effects. Recent studies highlight its potential to reduce ROS generation. However, studies with larger sample sizes are required to confirm this connection.

7. Supports Hair Growth

Oxidative stress can damage your hair at the cellular level, which can show up as shedding, thinning, and premature graying. Certain antioxidant-rich nutrients can help:

Vitamin A plays a role in the production of sebum, a natural oil that moisturizes the scalp and prevents hair from becoming dry and brittle.
Vitamin E, available in avocados and nuts, is known to stimulate blood flow to the hair, which strengthens hair follicles.
Selenium also influences healthy hair growth by driving the production of selenoproteins, which again protect hair cells.

Possible Side Effects of Antioxidants

Research points out that consuming naturally occurring antioxidants from whole foods is the best and safest way to boost your antioxidant intake. However, high doses of dietary supplements in the form of tablets, powders, or gummies can lead to adverse effects like:

Skin rash
Nosebleeds
Birth defects
Discoloration
Fatigue
Diarrhea
Headache
Muscle incoordination
Dizziness
Toxicity

I would suggest working with a healthcare provider before starting any supplement regimen to minimize chances of negative reactions. Additionally, be sure to check the labels for mega doses of certain nutrients.

Did You Know? When you eat nuts and seeds, whole foods known for their vitamin E profile, you are getting all eight forms of the nutrient. However, in vitamin E supplements, only one form, alpha-tocopherol, is present. A box of pills can never match the beneficial effects of consuming whole foods.

Antioxidant-Rich Foods and How to Get More in Your Diet

Add the following whole foods to your diet to benefit from the power of naturally occurring antioxidants.

Dark leafy greens like spinach and kale
Vegetables like sweet potatoes, carrots, broccoli, squash, and pumpkin
Roots like burdock root and ginger
Fruits like cherries, apples, peaches, red grapes, pears, oranges, and mangoes
Nutrient-dense alga like chlorella and spirulina
Dried fruits like pears, plums, dates, figs, and raisins
Whole grains like oats and quinoa
Nuts like pecans, walnuts, chestnuts, pistachios, and almonds
Berries like blueberries, cranberries, blackberries, strawberries, goji berries, and raspberries.
Beans like soy, pinto, kidney, and black beans
Beverages like green tea, cider, apple juice, tomato juice, and pomegranate juice
Dark chocolate with high cacao content
Spices like turmeric and cinnamon

Exciting research indicates that drinking a greens juice may reduce oxidative stress markers. Live it Up Super Greens is an all-natural greens powder that includes a proprietary blend of antioxidant-rich foods like spirulina, spinach, kale, and moringa, making it a valuable supplement that complements a healthy lifestyle.

Dietitian Tip: “Eat the rainbow” isn’t just a catchy phrase, it's a science-backed guide to nutrition. The brighter, more colorful your food is, the higher its antioxidant profile.

Boost Your Whole-Food Antioxidants With Live it Up Super Greens

Live it Up Super Greens Package With Featured on Forbes 2025 Label

No single antioxidant can magically change your health. Instead, it's about getting a variety, achievable by regularly eating a balanced, healthy diet rich in fruits and vegetables. I understand that today's on-the-go lifestyle presents a challenge.

Live it Up Super Greens powder makes it easier to add diversity to your diet and boost your antioxidant intake. Our greens blend includes antioxidant-rich plants like spinach, kale, spirulina, nettle leaf, and broccoli, alongside potent herbs like peppermint and ginger.

One scoop of Live it Up Super Greens offers essential antioxidants like vitamins A and K, zinc, manganese, and selenium, and other micronutrients like iron, folate, and magnesium from whole-food sources and not synthetic formulations.

Live it Up Super Greens easily mixes into anything you would like, from your favorite fruit juice to your smoothie bowl. Both of our flavor options are naturally sweetened with monk fruit extract, so there’s none of that grassy taste. I also love Live it Up because it's a genuine product that's vegan, uses non-GMO ingredients, is third-party tested, and is 100% free from dairy, gluten, soy, caffeine, and nuts.

Antioxidant Benefits FAQs

What do antioxidants do?

Antioxidants are compounds that can fight off harmful free radicals, which can potentially increase the body's risk for illness and other health concerns. Antioxidants serve as protectors of cell health and support physiological processes like immune function, inflammation, aging, and skin repair.

What is the most powerful antioxidant?

It's hard to pick one, as each antioxidant serves a distinct purpose. That said, I would say astaxanthin, a type of carotenoid, and glutathione, a pseudopeptide made of three amino acids, are probably the strongest contenders for the title of "most powerful antioxidant."

Glutathione is found in every cell of our body and has been linked to strengthening cell health. Astaxanthin shines in aiding skin and eye health and assisting with physical performance and inflammation.

Do greens powders provide antioxidants?

Not all greens powders are equal, and their true antioxidant prowess stems from the ingredients they use. Most powders include a concentrated blend of vegetables, fruits, and herbs recognized for their antioxidant profiles.

Live it Up Super Greens features powerful antioxidant foods like spirulina, ginger, and kale that are further supported by 5 billion CFUs of probiotics, digestive enzymes from papaya and pineapple, and 3 grams of dietary fiber.

Does cooking affect the level of antioxidants?

Yes, cooking can affect a food's antioxidant properties. For instance, steaming or microwaving (not boiling) tomatoes allows the antioxidant lycopene to be better absorbed. However, certain foods like berries and strawberries have more antioxidants when eaten raw.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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