Antioxidants are a group of nutrients that protect our cells from damage caused by free radicals.
Free radicals are unstable molecules that form when cells use oxygen. They can damage cells and even cause changes to our DNA. Antioxidants like vitamins C and E or carotenoids help neutralize these harmful molecules, preventing them from attacking our cells.
This means that antioxidants play a critical role in keeping our cells healthy and protecting them from damage caused by environmental factors like pollution or radiation. Incorporating antioxidant-rich foods into your diet can help boost your body’s defenses against free radicals and keep your cells healthy over time.
Disease and Free Radical Damage
As we age, free radicals and unstable molecules can trigger damage to the cells and organs, potentially leading to various health problems. Studies suggest that these molecules can heighten the risk of age-related health issues, such as heart disease, age-related macular degeneration, and Alzheimer’s
However, the human body is equipped with antioxidant enzymes that can repair and prevent free radical harm. In addition, certain nutrients found in food and drinks, such as vitamin C, can act as antioxidants and help the body combat free radicals.
Eating Foods Rich In Antioxidants
Eating a diet rich in plant-based foods can provide your body with a wide variety of beneficial antioxidants. These powerful nutrients can be found in fruits, vegetables, whole grains, nuts, seeds, herbs, spices, and even cocoa. Plants are natural sources of antioxidants such as carotenoids, flavonoids, isothiocyanates, and phenolic acids, which can help protect your cells from damage caused by harmful free radicals. Incorporating a diverse range of plant-based foods into your diet can support your overall health and well-being.
As a bonus, many foods rich in antioxidants have many benefits. These foods help fight harmful free radicals in the body and are also high in dietary fiber and low in harmful saturated fat and cholesterol. Additionally, foods high in antioxidants are excellent sources of vitamins and minerals essential for overall health and wellness.
Does Cooking Affect Antioxidants?
When we dry, cook, or freeze our food, we might unconsciously affect the levels of antioxidants present in it. But did you know that cooking certain foods can actually allow their antioxidants to be better absorbed by our bodies? Take the example of lycopene in tomatoes—cooking them can help unlock even more of this potent antioxidant. When tomatoes are cooked, more lycopene is available compared to raw ones. In some cases, such as sweet potatoes, they can only be consumed in a cooked form.
So, next time you’re in the kitchen, remember that your cooking methods can significantly impact the antioxidant levels of your ingredients.
Regarding nutrition, it’s not what you eat but how you eat it. For example, some antioxidants are more readily absorbed by the body when paired with specific nutrients. Orange and yellow vegetables containing beta carotene and vitamin E are a great example. Cooked with a bit of fat, those antioxidants are more available to the body.
Cooking certain other vegetables can enhance their nutritional value. For instance, vegetables rich in carotenes like carrots, red and green peppers, kale, spinach, and broccoli may offer more nutrients when cooked than when eaten raw. Cooking these vegetables can also help release their phytochemicals, making them more accessible for the body to absorb.
Some foods offer more antioxidants when eaten raw. For instance, the antioxidant levels in raw berries are higher than those in berry jam.
Blueberries, blackberries, raspberries, strawberries, and cranberries, fresh or frozen, are among the top fruit sources of antioxidants.
Nuts, Seeds, and Grains – Rich In Oxidants
Eating nuts, seeds, grains, fruits, and vegetables can substantially boost your antioxidant intake. They are particularly rich sources of vitamin E, selenium, and antioxidant phytochemicals, which can help protect your body against oxidative stress and inflammation.
Unsalted nuts and seeds are also excellent sources of protein, healthy fats, and other beneficial phytochemicals, making them a highly nutritious addition to any meal or snack.
Nut and seed oils can be equally beneficial, as they can help you maintain a healthy balance of fats in your diet.
Walnuts and pecans are some top antioxidant-rich nuts, while sunflower seeds are an excellent alternative for those who are not fond of nuts.
Finally, whole grains such as buckwheat, millet, and barley are also naturally rich in phytochemicals that can help reduce inflammation and support overall health. Grinding these grains into flour can help retain their phytochemicals best, making them a great addition to baked goods, cereals, and other recipes.
Adding Up Antioxidants In Diet
Overall, long-term consumption of antioxidants from food benefits health, while taking individual antioxidants as supplements lacks adequate scientific support.
Consuming a diverse range of nutrient-rich foods is essential for incorporating more antioxidants into your diet. No single food or food group can provide all the antioxidants that your body needs to function optimally. Therefore, it’s recommended that you include a variety of fruits, vegetables, nuts, and whole grains in your daily meals to ensure you have a broad range of beneficial antioxidants. Doing so can help protect your body against harmful free radicals and support your overall health and well-being.
Incorporating a variety of colorful foods into your meals can significantly aid in meeting your nutritional goals. The color of a food can give you a hint about the antioxidants it contains. Including a range of fruits and vegetables in shades of red, orange, yellow, green, and even blue or black can offer diverse types of antioxidants that can benefit your health.
There are various sources of antioxidants present in our diet other than the commonly known fruits and vegetables. For instance, green tea, coffee, and certain fruit juices contain antioxidants that help to neutralize the harmful free radicals in our bodies. Additionally, dark chocolate can also be a source of antioxidants, but the amount and quality of antioxidants present in it depend on the cocoa contents.
So now you understand that incorporating antioxidants into your daily diet is highly beneficial. One example is vitamin C, which is not stored in the body. Therefore, consuming foods that are rich in this essential nutrient daily can help ensure that the body has an adequate supply of it. This, in turn, can help support healthy bodily functions and prevent certain illnesses and health conditions.
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About the Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA-certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach Course, and Specialist Exercise Therapy Course from ISSA, USA, obtaining +97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age’sjust a number!”
