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You almost certainly know that antioxidants are good for you, and maybe you’ve even heard them touted as the secret to living longer, looking younger, or even being smarter. But though many of us know the term, we might not know exactly what antioxidants are, what they actually do, or where to find them, let alone whether they are worth the hype.

Antioxidants: The Basics

An antioxidant comes by its name because of the power it has against free radicals (unstable compounds that wreak havoc in the body, mostly by damaging your cells). That damage can lead to illness and disease, physical aging and degeneration, and inflammation.

An antioxidant refers to any compound that can chemically flip a switch to disable the free radical, causing it from doing further harm. Think of an antioxidant property as a superpower rather than an ingredient. Some common antioxidants include vitamin C, vitamin E, vitamin A, beta-carotene, and flavonoids, but there are many more.

Free radicals might not be friendly to our bodies, but they are formed naturally and are inescapable. Some of our own body processes, like fighting off infections, create them, as does exercise. They also come about via sun exposure, smoke, and air pollution.

Our own bodies make some antioxidants, which helps to keep the free radicals in check, but especially in our modern world, sometimes it’s hard to keep up with the antioxidant demand. Don’t start reaching for the supplements yet, though. Most experts agree that taking antioxidant supplements isn’t the best way to get them and can even be dangerous. If you are interested in supplementing, be sure to make a plan with a healthcare professional first.

Antioxidants in Food

So if not supplements, where do you get antioxidants? The answer: primarily from plants. Portland-area nutritionist Rania Batayneh, MPH, author of the bestselling book, The One One One Diet points out that when you eat whole foods, you’re not just getting one compound. “The best way to get antioxidants is through a diet rich in colorful fruits and vegetables, which not only gives you a wide variety of antioxidants but also provides essential vitamins, minerals, and fiber that you won’t get from supplements alone. By focusing on eating a diverse range of whole foods, you can naturally support your health and maintain overall well-being over the long term.”

Some of Batayneh’s favorite antioxidant sources include 100% pomegranate juice, citrus fruits, walnuts, chia seeds, and deep red and purple fruits. “When looking at fruits as a whole for antioxidant content, it’s helpful to consider their colors,” she notes. “Generally, deep, rich colors are a good indicator of high antioxidant levels.”

While no study has been able to show that antioxidants by themselves are a magical health bullet, we do know that diets rich in fruits, vegetables, and other plants carry a multitude of health benefits. When you add antioxidants to your body through food, you’re also getting fiber, vitamins, minerals, and so many other useful components that combine to lower your risk of many serious illnesses, including cancer and diabetes. If you’re aiming to eat a variety of colors, you’ll also be increasing the diversity of other nutrients you consume, along with your antioxidants.

Antioxidants and Skincare

While diet is crucial, there is another way to use the power of antioxidants to combat cell damage: skincare. Since your skin is your largest organ, and much of it is directly exposed to sunlight, pollution, and other free-radical-producing elements, it makes sense that it might need a little extra TLC. You probably know that what you eat will make a difference in your skin, but it’s also helpful to choose skincare products with antioxidant properties to provide a topical solution. Plant-based antioxidants in skincare help to neutralize free radicals, but they also help defend the skin and help it regenerate. In combination with SPF, choosing products with active plant ingredients can add to your overall antioxidant arsenal.