Table of Contents
What Are Antioxidants?
Antioxidants are compounds that combat the oxidation process in your cells. Fruits, plant-based foods, are the main source. However, your body system produces some as well. You happen to be very likely used to vitamin A, C, and E, beta-carotene, and the minerals like manganese, copper, selenium, and Zinc. Furthermore, plant nutrients and chemical compounds like phenols, polyphenols, flavonoids, and polyphenols are antioxidants.
What Do Antioxidants Do?
They function in different ways. They altogether prevent the oxidation process which leads to the release of free radicals that can cause damage to your cells, proteins DNA. When your body processes foods, sunlight, and some toxic substances like alcohol, smoke, or pollution, free radicals are released. Antioxidants will help to either stop these free radicals before they are formed or break them down so they become harmless.
Vitamin C
Often called ascorbic acid and L-ascorbic acid is a water-soluble vitamin – stored in water. It may help prevent various cancers of the digestive system, and lungs. You can get it from citrus fruits like oranges and grapefruits, green vegetables, and tomatoes. Go for raw foods since cooking can damage them.
Vitamin E
This excellent antioxidant is called fat-soluble, it is stored in fats. It inhibits free radicals which usually invade body fats. It may also prevent LDL cholesterol from growing to be a form that can harden your arteries and result in heart disease.
Fiber-rich foods, green leafy veggies, nuts, and plant oils (olive, sunflower, and canola) are good sources.
Omega-3 and Omega-6 Fatty Acids
Omega-3s help control heart problems, cancer, cataracts, arthritis, and stroke. Omega-6s reduce cholesterol, fights diabetes, and improve bone health. Your body can’t produce these essential fatty acids, which help stop inflammation. The westerns get far more omega 6 in their diet and far less omega 3 than they need.
Eating less omega 6 and more omega 3 is encouraged by many people. Just keep in mind that a balanced ratio is four parts omega-6 to 1 part omega 3. There are supplements, but it’s better when these fatty acids come from food. Walnuts, salmon, sardines, and tuna are high in Omega-3s. Nut, vegetable oils, are rich in Omega-6s
Beta-carotene
These are the red-orange-yellow pigments abundant in vegetables and fruits. They are called fat-soluble carotenoids. Your body turns it into retinol, which assists you to see. It can be harmful if you take it as a dietary supplement, getting it from foods is the best option.
Beta-carotene is abundant in fruits and vegetables (spinach, squash, carrots). You can also get it from grains.
Flavonoids
Health researchers revealed that fruits and veggies contain more than 4, 000 of these antioxidants. You will find different flavonoid combinations present in every plant. Flavonoids prevent stroke, infection, memory loss, aging, heart disease, arthritis, cancer, and cataracts
Berries, apples, green tea, chocolates, red wine, and grapes are very rich in flavonoids.
Lycopene
This carotenoid can help you control lung, prostate, and breast cancer.
A good and common source include cooked and processed tomatoes. Add tomato sauce on your pasta. Heating the tomatoes makes it easier for your body to absorb the lycopene. Add a bit of fat like olive oil to further help your body use this nutrient.
Selenium
This boosts your thyroid performance. Selenium can be found in soil and water. Study suggests it can help protect against cancer, especially of the lung, colon, and prostate. You can easily get too much when taking it as a supplement, This can lead to hair and nail loss, digestive problems, and even cirrhosis of the liver.
Seafood, liver, meat, grains, nuts, onions, soybeans, and garlic are good sources.
Flavonoids
Health researchers revealed that fruits and veggies contain more than 4, 000 of these antioxidants. You will find different flavonoid combination present in every plant. Flavonoids prevent stroke, infection, memory loss, aging, heart disease, arthritis, cancer, and cataracts
Berries, apples, green tea, chocolates, red wine, and grapes are very rich in flavonoids.
Bottom Line
Extensive researches on many people claim that taking antioxidants supplements won’t be able to reduce your chances of bad health. those that took them got cancer, cataracts and heart disease at the same rate as people who did not. One particular exception is age-related macular degeneration. Antioxidant supplements slowed progress a little for some people in late stages of this eye disease.
Fruits and Veggies have lots of antioxidants. And it is true that if you eat plenty of them, you’re less likely to have any number of diseases. This might be because they packed a lot of antioxidants or other chemical substances. It’s hard to get too many antioxidants from those foods you eat. That isn’t the case, however , for those in suppliment form, too much of beta-carotene can the risk of getting lung cancer if you smoke. Too much of vitamin E can make you more prone to obtain prostate cancer or have a stroke. Supplements can also alter the functions of some medications. Try to consult your doctor before taking any.
OTHER SOURCES
WebMd — Nutrient-rich super foods
HealthDirect — Antioxidants
