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Antioxidants Explained: What They Are and Where to Find Them

Team Niroza1 Nov 20264 min read

"Rich in antioxidants!" You've seen it on juice bottles, green tea, chocolate and supplements. But what are antioxidants, and do you need to buy anything special to get them? Let's clear it up.

First, what are free radicals?

Your body makes unstable molecules called free radicals as part of normal life, like when it turns food into energy. You also pick up more from things like smoking and pollution. In large amounts, free radicals can damage cells.

So what do antioxidants do?

Antioxidants help protect your cells from that damage. The US National Institutes of Health (NIH) describes vitamin C and vitamin E as antioxidants. Plants also contain lots of other compounds, like carotenoids and polyphenols, that are studied for their antioxidant activity.

Where to find them

The easiest rule? Eat a colourful plate.

Vitamin C: amla, guava, oranges, capsicum, tomatoes
Vitamin E: nuts, seeds and plant oils, like almonds, peanuts and sunflower seeds
Carotenoids: orange and green foods like carrots, papaya, mango, spinach and pumpkin
Polyphenols: found in many fruits, vegetables, tea and spices

Sea buckthorn is interesting here too. A 2026 scientific review describes it as rich in vitamin C, carotenoids, vitamin E and polyphenols.

Then why not just take antioxidant pills?

This is where it gets interesting. When researchers tested high-dose antioxidant supplements, the results were often disappointing:

The NIH says vitamin E supplements haven't been shown to prevent heart disease, and in one large trial, high-dose vitamin E was linked to a higher risk of prostate cancer.
High-dose beta-carotene supplements have been linked to a higher risk of lung cancer in smokers, the NIH notes.

So more isn't always better. Antioxidants seem to work best as part of whole foods, alongside everything else those foods contain.

Raw or cooked? Getting more from your plate

How you store and cook food changes what you get from it. And not every antioxidant behaves the same way.

Vitamin C doesn't like heat. The NIH says cooking and long storage can lower it, and steaming or microwaving may lose less. So enjoy guava, oranges and amla raw, and squeeze nimbu (lemon) over dal after it's cooked, not while it boils.
Carotenoids are different. The NIH says cooking can make beta-carotene easier for your body to use. Gajar (carrot) sabzi, palak (spinach) dal and kaddu (pumpkin) are all good choices.
Mix it up. A meal with some fresh fruit or salad and a cooked sabzi gives you a bit of both.

The short version

Antioxidants help protect your cells from damage by free radicals.
A colourful plate of fruit, vegetables, nuts and seeds gives you plenty.
High-dose antioxidant pills haven't lived up to the hype, and some carry risks.

What a good healthcare brand shows you

When people look for the best healthcare brand in India, they often go by ads or famous faces. The label is a better guide. For a sea buckthorn supplement, a good brand will show:

What's inside and how much of it is in one serving.
How to take it, and a clear "do not exceed" warning.
Who should be careful, and any medicine interactions, where they apply.
Whether it's veg or non-veg.

FSSAI rules ask nutraceutical labels to carry this kind of information, and they don't allow claims to cure or treat disease. So be wary of any product that makes them.

Where Niroza Sea Buckthorn fits in

Food comes first. If you'd like to add sea buckthorn, Niroza Sea Buckthorn has 1000 mg of sea buckthorn extract in 2 veg capsules. The label says it's a natural source of vitamins A, B, C, E and K, omega 3, 6, 7 and 9, and antioxidants. It suggests 1 capsule twice a day with lukewarm water, or as your doctor advises, for adults over 18. Sea buckthorn may interact with some medicines, including those for blood pressure and blood clotting, so check with your doctor first if you take them, or if you're pregnant or breastfeeding.

This post is for general information, not medical advice. Niroza products aren't meant to diagnose, treat, cure or prevent any disease, and they don't replace a varied diet.