5 Things to Help with Oxidative Stress

Oxidative stress occurs when the body’s natural defenses are outpaced by harmful free radicals, causing inflammation, aging, and chronic disease. From antioxidant-rich herbs to oils you can cook with, nature offers powerful botanicals against oxidative stress.

Grapeseed
Grapeseed might be small, but it’s packed with powerful antioxidants. Its derivative, called the grapeseed extract, is rich in oligomeric proanthocyanidins, a type of polyphenol that helps neutralize harmful free radicals and strengthen the body’s natural defense system.

Often collected as a by-product of winemaking, grapeseed has been shown in studies to reduce lipid peroxidation and improve key antioxidant markers like catalase and glutathione which are both critical for protecting cells from oxidative stress.

On the menu, the grape seed oil is a healthy cooking oil due to its high level of vitamin E and omega-6 fatty acids.

Tumeric

By scavenging reactive species and upregulating endogenous defenses, turmeric’s star compound, curcumin, has well-described antioxidant activity.

According to a 2023 systematic review and meta-analysis, supplementing with turmeric or its active compound, curcumin, has shown to significantly reduce key inflammatory markers such as C-reactive protein (CRP), tumor necrosis factor-alpha (TNF-α), and interleukin-6 (IL-6), while boosting the body’s antioxidant defenses. Curcumin achieves this by enhancing total antioxidant capacity (TAC), increasing superoxide dismutase (SOD) activity, and lowering malondialdehyde (MDA) levels.

Turmeric is versatile in the kitchen and can be used as: a spice in curries, soups, and rice — a flavoring for teas, smoothies, and golden milk — or a natural colorant in scrambled eggs.

Oregano

Oregano is rich in the phenolic compounds carvacrol and thymol, which have potent antioxidant activity and also support its antimicrobial and anti-inflammatory effects, making it a valuable addition for an antioxidant-rich diet.

A compilation of studies on oregano essential oils from multiple species found they exhibit strong antioxidant properties, including scavenging free radicals such as 2,2-diphenyl-1-picrylhydrazyl (DPPH) and 2,2′-azino-bis3-ethylbenzothiazoline-6-sulfonic acid (ABTS), reducing ferric ions, and preventing the oxidation of polyunsaturated fats.

Menu options for the oregano plant include pizza and pasta sauces, marinades and dressings, soups, stews, and vegetable dishes, baked snack like cornbread, meat and fish dishes, and herbal teas.

Eggplant
Eggplant, especially the one with the deep-purple skin, contains nasunin, an anthocyanin shown to scavenge superoxide and help protect lipids from peroxidation in laboratory models. Keeping the peel on maximizes these pigments, which contribute both color and antioxidant capacity.

Roasted eggplant is a delicious side dish when served simply with a ginger, soy, sesame dressing or tahini sauce, accompanied by lots of herbs. In sandwiches, it can be stacked with slices of tomato, mozzarella, and basil.

Raspberries

Raspberries provide a notable mix of ellagic acid, ellagitannins, and anthocyanins. Human and mechanistic studies indicate these polyphenols are bioaccessible and support antioxidant and anti-inflammatory pathways. Raspberries contain about the same amount of antioxidants as strawberries, but only half the level found in blackberries and roughly a quarter of what’s in blueberries.

To enjoy raspberries, fold fresh raspberries into a chia-yogurt parfait, sprinkle in a handful of toasted oats, and finish with a drizzle of honey or a touch of citrus zest.