Antioxidants are beneficial to the body because they stabilize free radicals, which may help to mitigate chronic inflammation, thought to be the root cause of many ailments. Some researchers believe that they can repair cell membranes and DNA, but the body cannot handle excessive levels. Therefore, external antioxidant intake is essential. But what are the benefits of them? Let's look at the various types and sources of antioxidants.
External antioxidant intake is essential - Photo: shailender k
The benefits of antioxidants
Many foods contain antioxidants. But what does this mean for your body? Essentially, antioxidants are substances that protect cells from damage and promote health. They can be found in vitamin C, vitamin E, beta-carotene, selenium, manganese, flavonoids, and phytoestrogens. Even though antioxidants are not considered essential nutrients, they still have beneficial effects on the cells and tissues of the body.
Adding berries to your diet is an easy way to increase your intake of antioxidant-rich foods. They are delicious and convenient to drink, but they are also high in antioxidants. They boost your immune system and can protect you from getting sick during stressful times. Furthermore, antioxidants can improve memory and slow cognitive decline. If you're unsure whether a supplement is right for you, discuss this option with your healthcare provider.
What types are there?
There are hundreds of different types of antioxidants in nature. They are found in many plant-based foods, including vitamin C and vitamin E. Other source include beta-carotene, selenium, lycopene, and phytoestrogens. These antioxidants are known to lower the risk of heart disease and cancer. If you'd like to increase your intake of antioxidants, you should include more vegetables and fruits in your diet.
The most famous antioxidant, vitamin C, offers numerous benefits for health. It helps protect body cells from damage, helps produce collagen, and is an essential nutrient for the absorption of iron. You can get your daily dose of vitamin C from citrus fruits, sweet peppers, tomatoes, broccoli, and potatoes. Vitamin C can also improve the immune system, which is why it's essential to get as much of this vitamin as possible.
Sources of antioxidants
To up your intake, try adding more leafy greens to your meals. These can be disguised with the ingredients of your dish, such as spinach in burgers, kale in fruit smoothies, or spring mix in sweet potato hash.
In your daily diet, you should add the following to get some specific antioxidants:
- Vitamin E: Nuts, vegetable oils, and green vegetables
- Vitamin A: Products from eggs, milk, and liver
- Vitamin C: Fruits and vegetables, especially oranges, bell peppers, and berries
- Lutein: Green, corn, oranges, leafy vegetables, papaya
- Lycopene: Red and pink vegetables and fruits, including watermelon and tomatoes
- Selenium: Wheat, rice, corn, and other whole grains, as well as nuts, cheese, eggs, and legumes
- Beta-carotene: Brightly colored vegetables and fruits, such as peas, carrots, mangoes, and spinach
Takeaway
Free radicals are waste products produced by our bodies. These chemicals can cause damage to our body cells. The inefficient removal of these substances causes oxidative stress, damaging cells and organs. Both internal and external factors increase the production of free radicals. Smoking, pollution, and UV exposure all increase free radical production. This type of stress can lead to heart disease, cancer, respiratory diseases, and immune deficiency. On the other hand, antioxidants help neutralize free radicals and boost your overall health.
There are numerous ways to take advantage of antioxidants. Among them, antioxidants are the FIRST line of defense against free radicals. These dangerous molecules attack your skin cells and start a destructive chain reaction that generates more free radicals. Antioxidants like Vitamin C and E break up this chain reaction and neutralize free radicals in the body. If you are interested in taking better care of your skin, you must start incorporating them into your daily routine.
To start, consume foods rich in antioxidants such as broccoli, peppers, garlic, and sweet potatoes. It would be best if you also consumed nuts and seeds. Herbs and spices, including cinnamon, turmeric, and fennel, can boost your daily antioxidant intake. Eat half of your dinner plate as vegetables, which will help you get a daily dose of antioxidants. Avoid frying as this destroys antioxidants. Try stir-frying instead of frying.
