Vitamin C & Vitamin E: Your Antioxidant Allies

Antioxidants: Defenders Against Free Radicals

Vitamin C and Vitamin E are powerful antioxidants that help protect the body from oxidative stress. Free radicals are unstable molecules that can damage cells, proteins, and DNA — contributing to aging and disease. Antioxidants neutralize these free radicals by donating one of their own electrons, stopping the damaging chain reactions without becoming unstable themselves.

Vitamin E: The Fat-Soluble Antioxidant Champion

Key Role:

Vitamin E is the body’s most abundant fat-soluble antioxidant. It protects cell membranes from oxidative damage and is particularly important in preventing lipid peroxidation — the process where free radicals attack fats in cell walls, leading to inflammation and cellular damage.

Functions:

• Protects against oxidative damage in fatty tissues

• Essential for skin, eye, and cardiovascular health

• Supports immune function

• Helps maintain the integrity of cell membranes

Top Food Sources of Vitamin E:

• Oils: Olive oil, coconut oil, sunflower oil, wheat germ oil

• Nuts & Seeds: Almonds, pistachios, sunflower seeds, hazelnuts

• Green Vegetables: Spinach, kale, broccoli

• Fruits: Avocados, tomatoes

• Fish & Eggs: Mackerel, salmon, eggs

• Others: Bell peppers (especially red), fresh herbs like parsley

Vitamin C: The Water-Soluble Antioxidant Hero

Key Role:

Vitamin C is the most abundant water-soluble antioxidant. It operates in the aqueous (fluid) parts of cells, especially in the blood plasma and intracellular fluid. It neutralizes free radicals triggered by environmental toxins such as pollution and cigarette smoke.

Functions:

• Boosts immune system function

• Promotes collagen synthesis for healthy skin, joints, and wound healing

• Aids iron absorption from plant-based foods

• Regenerates oxidized Vitamin E to its active form

• Reduces inflammation and supports cardiovascular health

Top Food Sources of Vitamin C:

• Vegetables: Broccoli, bell peppers (red, yellow, green), cabbage, kale, spinach, radishes, eggplant, lettuce, zucchini, carrots, cucumbers, mushrooms

• Fruits: Tomatoes, citrus fruits, strawberries, kiwi (not pictured but rich), guava (extremely high), and berries

• Herbs: Parsley, cilantro

• Roots: Jicama, turnip

Quick Comparison

Nutrient	Solubility	Primary Protection Zone	Top Food Examples
Vitamin C	Water-soluble	Blood plasma, cell fluid	Bell peppers, broccoli, tomatoes, cabbage
Vitamin E	Fat-soluble	Cell membranes, fatty tissues	Almonds, spinach, avocado, oils

Vitamins C & E and Oxidative Stress

Remember that free radicals and oxidative stress are produced both through normal metabolic functions and external factors like toxins, stress, poor diet, and inflammation.

Vitamin E protects cell walls—made of phospholipids (fats)—from lipid peroxidation. If cell membranes are damaged, toxins can enter cells and essential nutrients can't get in. This impairs cell function, including that of mitochondria—the energy-producing centers of each cell.

Each time a free radical attacks a cell, vitamin E steps in to neutralize it. In doing so, it sacrifices its antioxidant power to preserve cell integrity.

Vitamin C, on the other hand, works through a process called REDOX—reducing oxidized substances and reversing oxidative stress. Vitamin C not only repairs oxidative damage but also regenerates vitamin E, allowing it to continue defending cell membranes.

And it doesn’t stop there—glutathione, the body’s master antioxidant, restores vitamin C’s antioxidant power after it activates vitamin E. This cycle is vital for maintaining a robust antioxidant defense.

Together, vitamins C, E, and glutathione form a powerful triad that supports your immune system, cellular repair, and overall wellness. Research shows they reduce the risk of colds, infections, heart disease, stroke, cancer, and diabetes—especially when taken together.

Are You Getting Enough Vitamin C & E?

Check your multivitamin to see if it includes vitamins C and E. If not, you may not be getting the daily antioxidant support your body needs.

If you’re often tired, inflamed, or prone to infections, you likely need higher levels than what’s found in basic multivitamins.

You can find professional-grade vitamin C and E supplements, oils, and creams online.

But supplements are just the start. To truly reverse oxidative stress, you need to address its root causes—like leaky gut, adrenal fatigue, thyroid imbalance, and nutrient depletion. You may consider working with a naturopathic doctor (ND).

Tip:

Pair Vitamin C-rich and Vitamin E-rich foods together for enhanced antioxidant synergy. Vitamin C helps regenerate Vitamin E back to its active form, amplifying your protection against oxidative stress.