Nuts such as almonds and walnuts as well as peanut butter are great sources of vitamin E, along with healthy fats and fibre.
Image: Pexels
Winter in South Africa is a unique experience. Chilly mornings, cosy evenings, and let’s be honest, two types of eaters: those who reach for nourishing, healthy foods, and those who find comfort in hearty, sometimes indulgent meals.
Whether you’re sipping rooibos by the fire or tucking into a spicy curry, the cold season draws out our cravings.
But there’s one health trend that unites both camps: antioxidants. If you’ve scrolled through HealthTok (the wellness side of TikTok) or browsed the shelves at Dis-Chem, you’ve seen the word “antioxidant” everywhere.
It’s on teas, face creams, snack bars, and even frozen veggies. But what’s the real story behind the antioxidant buzz?
Are they really the magic bullet for health and longevity, or just another fad? What exactly are antioxidants?
In simple terms, antioxidants are tiny molecules that help protect your body’s cells from damage. Think of them as your body’s own security guards, fighting off harmful “free radicals” that can cause chronic health issues like diabetes, cancer, or heart disease.
According to "Harvard Health", antioxidants are found in many plant-based foods, particularly in vitamins like C and E. But here’s where it gets interesting.
Antioxidants aren’t just about what you eat, they’re also used in food production to keep things fresher for longer. Just as they help preserve your food, they may help preserve you, too!
Should you get antioxidants from food or supplements?
A lot of us reach for supplements, thinking they’re a quick fix. But the science says whole foods have the edge. For example, a cup of fresh strawberries packs about 80mg of vitamin C, plus a powerful cocktail of plant chemicals (polyphenols) like proanthocyanins and flavonoids.
These natural compounds work together in ways that isolated supplements just can’t match.
According to "The Nutrition Source" at Harvard, taking a mega-dose vitamin C supplement (say, 500mg) won’t give you the same benefits as eating an orange or a bowl of berries. Too much of a single antioxidant can sometimes do more harm than good, acting as a “pro-oxidant” and causing cell damage instead of preventing it.
What are the actual health advantages driving the hype?
Research, including insights from registered dietitian Lori Barrett (RDN, LD), highlights that antioxidants may help lower your risk of heart disease, diabetes, cancer, and even brain decline, MindBodyGreen.
They also have powerful anti-inflammatory effects, supporting your immune system during cold and flu season, a real bonus in winter. However, not all antioxidants are created equal. There are dozens of types, from vitamins to plant compounds.
For instance, green tea is packed with catechins, especially EGCG, which is known to reduce inflammation and support brain health. Just one cup can have 50-100mg of catechins!
Blackberries, blueberries, and plums pack potent antioxidant properties.
Image: Lisa from Pexels
Foods that beat green tea in antioxidants
Dark fruits: Think blackberries, blueberries, and plums. The deeper the colour, the higher the antioxidant punch. Plums, for example, are loaded with phenolic acids and anthocyanins.
Citrus: Oranges, naartjies, and grapefruit are all packed with vitamin C and flavonoids. These are SA staples, especially in winter.
Apple: “An apple a day keeps the doctor away” rings true, thanks to antioxidants like quercetin and phenolic acids.
Oranges, naartjies, and grapefruits are loaded with vitamin C and flavonoids, making them perfect winter staples.
Image: Lisa/Pixabay
The old adage rings true “an apple a day keeps the doctor away” thanks to antioxidants like quercetin and phenolic acids.
Image: John Finkelstein /pexels
Raisins, apricots, and dates offer a concentrated source of antioxidants. Just be cautious of excess added sugars.
Image: Alex P /pexels
Dried fruit: Raisins, apricots, and dates are South African favourites. With the water removed, their antioxidant content is even more concentrated. Just watch out for added sugars.
Nuts and seeds: Almonds, walnuts, sunflower seeds, and even peanut butter offer a healthy dose of vitamin E, plus fibre and healthy fats.
Veggies: Don’t forget spinach, broccoli, sweet potatoes, and carrots. Carotenoids like beta-carotene give them their colour and their health benefits.
Let’s be real, winter is a time when we all crave a bit more comfort. And that’s okay! The trick is to balance.
As South Africans, we’re lucky to have access to such a variety of fresh produce, even in winter. By making small, mindful choices, you can enjoy the best of both worlds: comfort and health.
So next time you’re shopping at your local market, remember antioxidants aren’t just a trend. They’re a delicious, natural way to boost your health, fight winter bugs, and keep you glowing all season long.