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Antioxidants are chemical compounds found in food that help our bodies protect cells against damage by free radicals due to oxidation. Free radicals inflict damage on DNA, proteins, and other very vital molecules, therefore leading to a myriad of diseases such as heart diseases, cancers, and neurodegenerative diseases. To be very safe from the above mentioned risks, one needs to take foods filled with antioxidants.
Understanding Antioxidants and Their Role in Health
Antioxidants scavenge free radicals that interrupt the chain reaction to prevent cell damage. The free-radical-scavenging activity of antioxidants not only reduces our risk for multiple chronic diseases but also has an anti-aging, immune-enhancing, and general well-being effect. Eating a broad array of food groups rich in antioxidants will ensure the adequate provision of tools the body can arm itself with, in order to prevent oxidative stress from sabotaging health.
Include Antioxidant-Rich Foods in Your Diet
Add antioxidant-rich foods to your diet with little effort and little cost. Here are some of the best dietary sources of antioxidants and how you can include them into your diet:
Berries: A Nutritional Powerhouse
Berries are very popularly known to possess some of the richest values in antioxidants, and there are many to choose from:
Jamun is among the richest sources of phenolic nutrients and constitutes one very strong free radical-fighting ability.
Blueberries: Due to their small size, these berries are quite loaded with most of the anthocyanins, hence they accord protection against oxidative stress and inflammation. Strawberries: Rich in vitamin C and polyphenols, hence good for immunity and general health promotion.
Raspberries and Blackberries: Full of fiber and with that, they promote digestive system health with anti-inflammatory impact.
Leafy Greens: Darker, Better.
The other rich source for antioxidants is dark green leafy vegetables, including beta-carotene, lutein, and zeaxanthin. These are healthy for the eye and delay the process of aging:
Spinach: Contains lots of vitamins A, C, E. A nutritional force to reckon with, it provides good vision, immunity, and skin health.
Kale is considered as part of the cruciferous vegetables, which are mainly loaded with a few types of antioxidants to be included in the diet as they all provide benefits in terms of health—it is for sure. In fact, the leafy green vegetable
Swiss chard contains a variety of other vitamins and minerals to enhance the level of antioxidants within the human body.
A colorful plate of vegetables promises effective weight management and health.
Ensuring that you eat colorful vegetables adds many much-required antioxidants to your meal. Check out some of the easiest ones to put in your plate—
Carrot: Carrots have very much been successful in protecting the eyes and reducing the risk of cancer due to the abundance of beta-carotene.
Drinks: Drink Your Way to Health
There are some drinks as well which act as good vessels of antioxidants, and some of those are as follows:
Green Tea: Green tea is also refreshingly healthy, full of catechins toward a perfect heart and a great weight management.
Red Wine: The drink contains resveratrol, which is a chemical, acting like an anti-inflammation, hence calls for moderate intake to be heart-friendly.
Coffee: The coffee is highly predominated with polyphenols; hence it fights chronic diseases, thus emanating energy in your body. Fast Ways to Boost Your Antioxidants There is no need for strain in trying much to stuff in your diet with foods rich in antioxidants with some of these tips:
Tips to Increase Antioxidant Absorption
Pair wisely: Foods high in Vitamin C go well with plant foods quite rich in iron. That boosts the potential of your body to absorb even more iron out of those very same plant foods. Just think about how much more iron you'd get from your spinach salad when it's topped with red bell peppers. Add healthy fats: Help your body absorb fat-soluble antioxidants—which Nutrient include the A, D, E, and K Vitamins— by including sources of healthy fats like nuts, and avocados.
Keep Your Body Well-Hydrated: Drinking plenty of water ensures that antioxidants move in the body effectively in the fight against diseases in general health.
Avoid Factors that Deplete Antioxidants
Some other factors that can deplete the reservoir of antioxidants in the body are associated with lifestyle; hence, one should aim to:
Minimize Toxins: Try to reduce exposure to environmental pollutants by consuming organic produce and not consuming foods with additives that are highly processed.
Limit Alcohol and Smoking: High levels of alcohol and smoking directly increase free radicals and decrease the level of antioxidants, hence it is said that they must only be drunk and smoked occasionally.
Keep Stress under Control: Practicing meditation and exercise that will improve and balance the level of antioxidants, and lead to overall good health.
Conclusion: Adopt an Antioxidant Rich Lifestyle
Definitely, an antioxidant-rich way of life has been one of the most powerful ways by which you could have built your life healthy and fit. Just add lots of antioxidant-rich foods in your diet, live right by avoiding factors that predispose the body to their consumption, and you will have protected your body against the bad action of oxidative stress and bequeathed it all the many benefits these nutrients could offer. Now make small adjustments and look at how super powered antioxidants are working to promote your health.
References : Free radicals, antioxidants and functional foods: Impact on
human health - PMC (nih.gov)
(PDF) Antioxidant-rich natural fruit and vegetable products and human
health (researchgate.net)
Published By: Sakshi Sharma (Nutritionist)
