Explain the role of antioxidant nutrients in exercise.

1. 1 · Open in two lines. Exercise raises oxygen use and the formation of free radicals. Antioxidants keep them in check.
2. 2 · Draw the chain. [Flow: more oxygen use → mitochondria leak electrons → free radicals → lipid, protein and DNA damage]
3. 3 · Defence system.
   • Enzymes: SOD (zinc, copper, manganese), catalase (iron), glutathione peroxidase (selenium).
   • Nutrients: vitamins C and E, carotenoids, polyphenols.
4. 4 · Signals, not only damage. Moderate free radicals trigger training adaptations; high-dose pills may blunt them.
5. 5 · Nutrition link. Amla, guava, carrot, papaya, nuts and turmeric every day; food before pills.
6. 6 · Close in one line. A colourful diet, not mega-doses, is the athlete's best antioxidant plan.

Scoring tip: Name each enzyme with its mineral; it shows you link biochemistry to nutrition.