The Power of Antioxidants: How Vitamins and Minerals Keep You Healthy

Introduction

Antioxidants neutralize free radicals—unstable molecules that damage cells and accelerate aging. Your body produces some antioxidants, but diet is essential for staying in balance. Vitamins C and E, plus minerals like selenium and zinc, are especially important for skin, immune function, and long-term disease prevention.

At Three Rivers Concierge Medicine in St. Louis, our concierge doctors use dietary assessments, counseling, and targeted supplementation to help patients build resilient antioxidant defenses.

1) What Antioxidants Do—and Why They Matter

Free radical overload (from pollution, UV, smoking, stress, and ultra-processed foods) causes oxidative stress, which contributes to heart disease, cancer, and cognitive decline. Antioxidants donate electrons to stabilize free radicals, protecting cells and slowing damage.

2) Key Antioxidant Vitamins & Minerals

• Vitamin C: Immune support, collagen synthesis, wound healing; citrus, berries, peppers, leafy greens.
• Vitamin E: Protects cell membranes; nuts, seeds, spinach, sunflower oil.
• Beta-carotene/Vitamin A: Vision, skin, immune support; carrots, sweet potatoes, mangoes.
• Selenium: Enables glutathione peroxidase; thyroid and immune support; Brazil nuts, seafood, whole grains.
• Zinc: Immune and tissue repair with antioxidant properties; oysters, beef, pumpkin seeds, chickpeas.

Balance matters—over-supplementing can backfire. We help you find the sweet spot.

3) Health Benefits You Can Feel

• Immune strength: Antioxidants protect immune cells and can shorten illness duration.
• Skin vitality: Vitamin C and carotenoids support collagen and defend against UV-induced damage.
• Heart protection: Reduced LDL oxidation lowers atherosclerosis risk; selenium and Vitamin E support vascular health.
• Brain support: Vitamin E and polyphenols protect neurons and are associated with healthier cognitive aging.
• Lower inflammation: Fewer oxidative triggers can reduce chronic inflammatory load.

4) How to Eat More Antioxidants

• Eat the rainbow: Mix berries, greens, tomatoes, crucifers, and orange vegetables.
• Nuts & seeds daily: Almonds, walnuts, sunflower and pumpkin seeds.
• Choose whole grains: Oats, quinoa, brown rice, barley.
• Use teas & spices: Green tea, turmeric, cinnamon, cocoa.

We’ll build a plan that fits your routine—grab-and-go, family-style, or restaurant-friendly.

5) When Supplements Make Sense

Diet first. But supplements can help when intake or absorption is limited. Examples: Vitamin C during high stress, selenium if intake is low, or zinc for wound healing. Caution: very high beta-carotene is not advised for smokers.

6) Long-Term Upside

• Longevity: Healthier skin and tissues; slower cellular aging.
• Lower chronic disease risk: Better heart, metabolic, and brain outcomes.
• Faster recovery: Less oxidative burden after illness or surgery.

Conclusion

Antioxidants are your body’s everyday defense team. With a colorful diet and strategic supplementation, you can support immunity, heart and brain health, and skin vitality.

Our concierge doctor team in St. Louis and Creve Coeur can personalize an antioxidant plan that fits your life.

Call today! (314) 744-5914 to schedule a meet and greet with our doctor.