Antioxidants are substances that help the body protect itself from harmful molecules called free radicals. Free radicals are not necessarily formed by medicines. It needs change to free radicals produced by enzymatic and nonenzymatic reactions/by inflammation and external factors like smoking x-rays, chemicals, industrial pollutants, ozone and certain drugs. They are sometimes called "free-radical scavengers."
The sources
of antioxidants can be natural or artificial. Certain plant-based foods
are thought to be rich in antioxidants. Plant-based antioxidants are a
kind of phytonutrient, or plant-based nutrient.
Free radicals are waste substances produced by cells
as the body processes food and reacts to the environment. If the body
cannot process and remove free radicals efficiently, oxidative stress can result. This can harm cells and body function. Free radicals are also known as reactive oxygen species (ROS).
Factors that increase the production of free radicals in the body can be internal, such as inflammation, or external, for example, pollution, UV exposure, and cigarette smoke.
Oxidative stress has been linked to heart disease, cancer, arthritis, stroke, respiratory diseases, immune deficiency, emphysema, Parkinson's disease, and other inflammatory or ischemic conditions. Antioxidants are said to help neutralize free radicals in our bodies, and this is thought to boost overall health. Antioxidants include vitamins C and E, beta carotene and minerals such as flavonoids and selenium; both of which are found in plants. The best kind of antioxidants the human body receives is from fruits and veggies. While flavonoids are found in red wine, fruits and in different types of tea; pharmaceutical companies also sell dietary supplements rich in antioxidants.
Antioxidants and their role in the human body: Antioxidants play a great role in management, prevention and in the subsequent elimination of diseases such as various types of Cancers, Alzheimer’s and a few arthritis related conditions. How safe are antioxidants for your body? Medical practitioners are of the opinion that the best source of antioxidants is your natural sources rather than dietary supplements. Over abuse of antioxidants can be lethal for your body. It is always advised to have plenty of fruits and vegetables each day. Not only does diet contribute to antioxidants, the body too employs certain mechanisms to protect itself from damage. Antioxidant enzymes such as glutathione peroxidase and superoxide dismutase are few such enzymes. Micronutrients such as iron, copper, selenium, zinc and manganese are required to help facilitate these mechanisms. Inadequate intake of these minerals in your diet might reduce the activities performed by antioxidants; these claims have been backed by scientific studies.
Nowadays different types of snacks are in the market enriched with multivitamins. You can try true elements antioxidant mix roasted snacks to meet your evening cravings. It is one of the perfect snacks which contains the goodness of the chia seeds, sunflower seeds, pumpkin seeds etc.
There are thought to be
hundreds and possibly thousands of substances that can act as
antioxidants. Each has its own role and can interact with others to help
the body work effectively. "Antioxidant" is not really the name of a substance, but rather it describes what a range of substances can do. Examples of antioxidants that come from outside the body include:
vitamin A
vitamin C
vitamin E
beta-carotene
lycopene
lutein
selenium
manganese
zeaxanthin
Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods. Each
antioxidant serves a different function and is not interchangeable with
another. This is why it is important to have a varied diet.
The best sources of antioxidants are plant-based foods, especially fruits and vegetables. Foods that are particularly high in antioxidants are often referred to as a "superfood" or "functional food." To obtain some specific antioxidants, try to include the following in your diet: Vitamin A: Dairy produce, eggs, and liver Vitamin C: Most fruits and vegetables, especially berries, oranges, and bell peppers Vitamin E: Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables Beta-carotene: Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes Lycopene: Pink and red fruits and vegetables, including tomatoes and watermelon Lutein: Green, leafy vegetables, corn, papaya, and oranges Selenium: Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes Other foods that are believed to be good sources of antioxidants include:
eggplants
legumes such as black beans or kidney beans
green and black teas
red grapes
dark chocolate
pomegranates
goji berries
Foods with rich, vibrant colors often contain the most antioxidants. The
following foods are good sources of antioxidants. Click on each one to
find out more about their health benefits and nutritional information:
blueberries
apples
broccoli
spinach
lentils
Effect of cooking
Cooking particular foods can either increase or decrease antioxidant levels. Lycopene
is the antioxidant that gives tomatoes their rich red color. When
tomatoes are heat-treated, the lycopene becomes more bio-available
(easier for our bodies to process and use). However, studies have
shown that cauliflower, peas, and zucchini lose much of their
antioxidant activity in the cooking process. Keep in mind that the
important thing is eating a variety of antioxidant-rich foods, cooked
and raw.
The following tips could help increase your antioxidant intake:
Include a fruit or a vegetable every time you eat, meals and snacks included.
Have a cup of green or matcha tea every day.
Look
at the colors on your plate. If your food is mostly brown or beige, the
antioxidant levels are likely to be low. Add in foods with rich colors,
such as kale, beets, and berries.
Use turmeric, cumin, oregano, ginger, clove, and cinnamon to spice up the flavor and antioxidant content of your meals.
Snack on nuts, seeds, especially Brazil nuts, sunflower seeds, and dried fruit, but choose those with no added sugar or salt.