Food provides us with organically occurring antioxidants. Antioxidants are nutrients that guard the body and the immune system from harmful molecules called free radicals. Free radicals are variable molecules that arise as a effect of oxidative processes such as the burning of sugars for energy, the release of digestive enzymes to break down food and the processing of environmental pollutants.
A “free radical” is a molecule or an atom that has at least one and perhaps more unpaired electrons. This makes it highly unstable and reactive to other atoms or groups of atoms and this can lead to an interference of the cells capacity to function typically. Free radicals can instigate cell damage, which can lead to the occurrence of age-related conditions such as dementia and Alzheimer’s disease or other conditions such as cardiovascular diseases and cancers.
An antioxidant will connect to the unpaired electrons and alleviate the free radical. Antioxidants can also nip in the bud the oxidation process in the first place but in the course of neutralizing the free radicals the antioxidant will grow to be oxidized itself. That is why we need a constant supply of antioxidants in our diets. Oxidation is a ordinary process of living and it cannot be avoided but the it can cause can be minimized with a healthy intake of antioxidants.
Some ordinary antioxidants include vitamin A and Carotenoids found in orange fruits such as pumpkin, vitamin C found in citrus fruits, Vitamin E from nuts, seeds and whole grains, Selenium from fish, shellfish, red meat, eggs and chicken. Antioxidants also consist of a variety of phytochemicals including Flavonoids and polyphenols, which can be found in soy, red wine, grapes, cranberries and tea. Lycopene from tomatoes and watermelon. Lutein from dark green vegetables like Kale, spinach and broccoli and Lignan, which is found in whole grains like oats and barley and also in flax seeds.
There are also vitamin like antioxidants including Coenzyme Q10 (CoQ10) and Glutathione and antioxidant enzymes made by the body including superoxide dismutase (SOD), catalase and glutathione peroxidase.
Because of the extensive proof from the past few years about the benefits of antioxidants, many antioxidants are now accessible in supplement form. These supplements range from reasonably safe, such as vitamin C tablets to outright hazardous. No single antioxidant is beneficial to the body as the value comes from the synergy between the nutrients.
So the best way to get your antioxidants is by consuming a diet of nourishing, healthy food with an emphasis on fruits, vegetables, whole grains, lean meats and fish. It is suggested that we eat at least 5 or more servings a day of fruits and vegetables and more may even be better. After all most fruits and vegetables are lower calorie and nutrient dense and there is no risk from consuming your antioxidants via food as opposed to supplements.
The deep colors in foods often indicate the levels of antioxidants so consume colorful foods, purple blueberries, red grapes and red tomatoes, deep green spinach and kale, orange oranges and pumpkins and more. Think about eating many different colors everyday for the highest antioxidant intake.
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