Nutrition Basics How Free Radicals Damage the Body By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Updated on October 06, 2020 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Emily Swaim Fact checked by Emily Swaim LinkedIn Emily is a fact checker, editor, and writer who has expertise in psychology, health and lifestyle content. Learn about our editorial process Print Carsten Koall/Getty Images Table of Contents View All Table of Contents Background Nutrition Dietary Supplements Free radicals are unstable molecules or atoms that can damage the cells in your body. They form when atoms or molecules gain or lose electrons, resulting in an unpaired electron. The free radicals collide with your cells in an attempt to "steal" an electron, and the cells that lose electrons may start to malfunction. Free radicals often occur as a result of normal metabolic processes. For example, when your body uses oxygen, it creates free radicals as a by-product, and the damage caused by those free radicals is called "oxidative stress." But your metabolism isn't the only culprit. You can also be exposed to free radicals that come from various environmental sources such as radiation, drugs, pesticides, cigarette smoke, and other pollutants. What Do Free Radicals Do? If you're young and healthy, your body does a pretty good job of dealing with these free radicals, and you likely won't even notice anything. But if you don't eat right, smoke, or are exposed to a lot of environmental sources of free radicals, your risk for cellular and organ damage goes up. Aging takes its toll on your free radical defense system too. Free radicals damage cells over time, so eventually whatever organ those cells belong to isn't going to function as well as it should. For example, connective tissue called collagen gets weaker with free radical exposure and, as a result, your skin gets more wrinkles. The walls of your arteries can get damaged, and cholesterol plaques accumulate, which can reduce blood flow to the heart, brain, and other organs, or it can cause blood clots. Excessive free radical exposure is associated with an increased risk of chronic diseases, like heart disease and cancer. Taking steps to avoid free radical exposure, and boosting your antioxidant defenses, can help reduce your risk. How Does Nutrition Impact Free Radicals? Eating healthy foods, especially colorful fruits and veggies, may help combat some of the free radical damage. Nutrients such as Vitamin C, beta-carotene, selenium, and Vitamin E may help prevent free radicals from harming cells and reduce oxidative stress, so they're called antioxidants. These nutrients are found in a variety of foods, but they're highest in plant sources. So that may be one reason why eating a diet rich in fruits and vegetables is so important for your health. Indeed, studies show that eating a diet high in antioxidants is associated with better health. Of course, there are other reasons why people who have a high intake of antioxidants might be in better health. Individuals who eat healthily also tend to be more physically active and more likely to maintain proper caloric intake. Can Dietary Supplements Fight Free Radicals? Many dietary supplements claim to be antioxidants because they're made of nutrients or plant extracts that have demonstrated antioxidant activity in a laboratory. Although eating foods rich in antioxidants appears to be beneficial, taking antioxidant supplements doesn't seem to offer the same benefits, except in rare cases. One of these cases is the combination of lutein, zeaxanthin, and other nutrients that may slow the progression of macular degeneration, which is the leading cause of blindness in older individuals. Although antioxidant supplements are generally regarded as safe, some research studies suggest that taking certain antioxidant supplements can do more harm than good, which isn't what you want if you're trying to get or stay healthy. Rather than spending money on expensive dietary supplements, you're probably better off buying more fruits, vegetables, and other healthy foods. Nutrition Basics Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 7 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Martinez-Alfaro M, Alcaraz-Contreras Y, Carabez-Trejo A, Leo-Amador GE. Oxidative stress effects of thinner inhalation. Indian J Occup Environ Med. 2011;15(3):87-92. doi:10.4103/0019-5278.93195 Neha K, Haider MR, Pathak A, Yar MS. Medicinal prospects of antioxidants: A review. Eur J Med Chem. 2019;178:687-704. doi:10.1016/j.ejmech.2019.06.010 Silva SAME, Michniak-Kohn B, Leonardi GR. An overview about oxidation in clinical practice of skin aging. An Bras Dermatol. 2017;92(3):367-374. doi:10.1590/abd1806-4841.20175481 Phaniendra A, Jestadi DB, Periyasamy L. Free Radicals: Properties, Sources, Targets, and Their Implication in Various Diseases. Indian J Clin Biochem. 2015;30(1):11-26. doi:10.1007/s12291-014-0446-0 Harvard T.H. Chan School of Public Health. Antioxidants. 2020. Joo J, Williamson SA, Vazquez AI, Fernandez JR, Bray MS. The influence of 15-week exercise training on dietary patterns among young adults. Int J Obes. 2019;43:1681-1690. doi:10.1038/s41366-018-0299-3 Broadhead GK, Grigg JR, Chang AA, McCluskey P. Dietary modification and supplementation for the treatment of age-related macular degeneration. Nutr Rev. 2015;73(7):448-462. doi:10.1093/nutrit/nuv005