Our immune system is constantly at work defending the body against harmful invaders such as bacteria, viruses, and toxins. One of the biggest challenges it faces is oxidative stress, a condition caused by an imbalance between free radicals and antioxidants in the body. Free radicals are unstable molecules that can damage cells, proteins, and DNA, impairing immune function and contributing to chronic inflammation and disease.

What Are Antioxidants?

Antioxidants are compounds that neutralize free radicals, preventing them from causing cellular damage. They act as the body’s natural defense system, protecting immune cells and supporting their optimal function. Including antioxidant-rich foods and supplements in your diet is a powerful way to maintain a strong and resilient immune defense.

Key Antioxidants for Immunity

#### Vitamin C  
Vitamin C is one of the most well-known antioxidants and plays a critical role in immune health. It supports the function of white blood cells, which are essential for fighting infections. Additionally, vitamin C helps regenerate other antioxidants in the body, amplifying their protective effects. This vitamin is water-soluble, meaning your body doesn’t store it, so regular intake through diet or supplements is important.

#### Vitamin E  
Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage. It helps maintain the integrity of immune cells and supports their ability to respond to threats. Vitamin E also has anti-inflammatory properties, which can help regulate immune responses and reduce tissue damage during infections.

#### Selenium  
Selenium is a trace mineral that plays a vital role in enhancing immune responses. It is a component of antioxidant enzymes like glutathione peroxidase, which help neutralize harmful free radicals. Adequate selenium levels are associated with improved immunity and reduced risk of infections.

#### Polyphenols  
Polyphenols are plant-based compounds found in a variety of foods such as berries, green tea, dark chocolate, and red wine. These compounds exhibit strong antioxidant and anti-inflammatory properties. Polyphenols support immune function by protecting immune cells and modulating inflammatory pathways, helping the body respond effectively to pathogens.

How Antioxidants Help Your Immune System

By neutralizing free radicals, antioxidants reduce oxidative stress and inflammation—two factors that can weaken the immune system if left unchecked. Protecting immune cells from damage allows them to function optimally, improving your body’s ability to detect and respond to infections. Antioxidants also support the repair of damaged tissues and help maintain overall cellular health.

Incorporating Antioxidants into Your Diet

To ensure you get a broad spectrum of antioxidants, focus on eating a colorful variety of fruits and vegetables, nuts, seeds, and whole grains. Some excellent antioxidant-rich foods include:

- Citrus fruits (oranges, lemons, grapefruit)  
- Berries (blueberries, strawberries, raspberries)  
- Leafy greens (spinach, kale)  
- Nuts and seeds (almonds, walnuts, sunflower seeds)  
- Green tea and herbal teas  
- Dark chocolate (with high cocoa content)

When dietary intake is insufficient or during times of increased oxidative stress (such as illness or intense physical activity), antioxidant supplements can provide additional support. Common supplements include vitamin C, vitamin E, selenium, and plant extracts rich in polyphenols like grape seed or green tea extract.

Summary

Natural antioxidants are essential allies in maintaining immune health. They protect your body from the damaging effects of free radicals, reduce inflammation, and support the optimal function of immune cells. By incorporating antioxidant-rich foods and supplements into your daily routine, you can strengthen your body’s defenses and promote long-term wellness.