Antioxidants have been the buzzword in the health circles in recent years. Are antioxidants really such a wonderful thing? Let’s unlock the mystery.
If you have read health blogs, watched television commercials, or visited your doctor, you have probably heard someone mention the term antioxidants. Antioxidants have been the buzzword in health circles in recent years. Zealots even term antioxidant foods the end-all-be-all of the health world. However, if you are like most people, you do not understand what constitutes an antioxidant or how they work. Are antioxidants such a wonderful thing? Are they the answer to your health problems or just hyped-up nutrients? Let's unlock this mystery and learn the health benefits of antioxidants.
What are antioxidants?
The first step is determining what antioxidants are and how they improve health. Antioxidants are vital nutrients that the body uses to fight free radical damage.
Free radicals cause damage to the body, especially when the number of these damage-causing molecules becomes too high. Free radical damage has been linked to a multitude of illnesses, including type 2 diabetes, cancer, and heart disease.
Certain fruits and vegetables naturally contain antioxidants, such as vitamins C and E. These help neutralize free radicals and minimize the damage they cause.
What are free radicals, and how do they function?
Free radicals are unstable molecules that can result in accelerated aging and an increased risk of illness and disease. They cause damage throughout the body, which is called oxidative stress. Oxidative stress has been linked to:
Autoimmune and inflammatory disease – Rheumatoid arthritis, cancer, etc.
Cardiovascular disorders – High cholesterol, high blood pressure, congestive heart failure
Central nervous system problems – Alzheimer's disease and dementia
Diabetes
Early aging – Wrinkles, decreased skin elasticity, gray hair, hair loss, and hair texture changes.
Genetic degenerative diseases – Parkinson's disease and Huntington's disease
Vision problems – cataracts and other age-related eye problems
What causes free radicals in the body?
Free radicals are naturally produced in the body. However, confident lifestyle choices can increase the production of free radicals, including:
Chemical exposure, i.e. air pollution, pesticides, herbicides, etc.
Excess alcohol consumption
Fried foods
Smoking
These factors have been associated with several diseases, including cancer, cardiovascular disease, and diabetes.
How antioxidants counteract free radical damage
Antioxidants reduce the effects of free radicals on the body. Free radicals have an odd number of electrons. The free radicals attach to the cells in your body, resulting in cellular damage, which can cause chronic diseases and illnesses. Antioxidants counteract the damage caused by free radicals in several ways. Let's look at how incorporating more antioxidant-rich foods into your diet and taking vitamin and mineral supplements can improve your health.
Antioxidants work by blocking free radicals.
Antioxidants defend the body against free radicals and oxidative stress. Free radicals are produced during oxidation, a chemical reaction that transfers hydrogen or electrons from a substance to an oxidizing agent.
When the body's defense mechanism fails to control the number of free radicals, it can start chain reactions that may damage or kill the cells. Antioxidants disrupt these chain reactions by removing free radical intermediates and preventing other oxidation reactions.
Free radicals have an odd number of electrons, which causes them to attach to healthy cells and remove an electron, causing cellular damage and destruction. Antioxidants work by donating an electron so that cellular damage will not occur. They also protect the body by blocking free radicals.
Promoting balanced oxidation
Oxidative stress is a natural occurrence; however, it can become unbalanced and cause damage throughout the body. When oxidative stress increases, antioxidants flood the body to counteract the effects of free radicals on the body. As the body uses more and more antioxidants, you will need to replenish the body by eating antioxidant-rich foods and taking a multivitamin and mineral complex.
Antioxidant foods
Most people have heard the importance of antioxidants like beta carotene, vitamin C, and vitamin E; however, many do not realize that several minerals, including selenium, copper, manganese, and zinc, also provide antioxidant protection. Lycopene, polyphenols, flavonoids, and lutein are also antioxidants found in plants.
Include the following fruits and vegetables in your diet to increase these powerful free radical-destroying nutrients:
Artichokes
Beans
Beets
Bell peppers
Berries
Cabbage
Carrots
Citrus fruits
Dark chocolate
Grapes
Kale
Pecans
Spinach
Types of antioxidants
Antioxidants are categorized based on their chemical effect – Carotenoids, Flavonoids, Isothiocyanates, Resveratrol, and Tannins. Herein are their possible effects and food sources:
Carotenoids – Carotenoids neutralize free radicals, boost cellular defenses against cancer and aging, and strengthen the immune system.
Food sources of carotenoids include carrots, spinach, tomatoes, kale, and collard greens.
Flavonoids – Flavonoids enhance cellular antioxidant defenses, contribute to maintaining brain function, bolster immune defenses, and contribute to heart and urinary tract health.
Pears, apples, apricots, blueberries, raspberries, strawberries, onions, cabbage, black tea, pinto beans, celery, green tea, olives, citrus fruits, purple oregano, purple grape juice, soy products, wine, and whole wheat are food sources of flavonoids.
Isothiocyanates – Isothiocyanates detoxify unwanted compounds, deactivate carcinogens, and speed up the removal of these compounds from the body.
Food sources include broccoli, cauliflower, turnips, kale, Brussels sprouts, collards, cabbage, radish, watercress, and Bok choy.
Resveratrol – Resveratrol prevents inflammation, reduces LDL (bad) cholesterol, prevents blood clots, and protects the lining of blood vessels in the heart.
Food sources are peanuts, blueberries, cranberries, red and purple grapes, and red wine.
Tannins – Tannins have antibacterial and anti-parasitic effects. They also have antiviral properties. Finally, tannins may reduce the risk of cancer.
Food sources are red and white wine, persimmons, lentils, nuts, pomegranates, and green tea.
Does Exercise Boost the Ability of Antioxidants?
Regular exercise assists in the detoxification process and helps antioxidants fight free radicals. However, when antioxidant levels in the body are below regular, sporadic exercise, such as once a week, may contribute to oxidative stress.
During exercise, the body uses carbohydrates and fat for energy via oxidation. The number of free radicals following exercise may increase if the body lacks antioxidants. The solution to this problem is to exercise more. You can improve your health by exercising at least 30 minutes most days.
Antioxidants protect against free radical damage and oxidative stress, which can raise the risk of a plethora of chronic diseases, including type 2 diabetes, cardiovascular disease, and cancer.
Antioxidants are natural compounds made by the body. You can increase the number of these vital nutrients in your body by eating fresh fruits and vegetables, nuts, and lentils. In addition, taking a high-quality vitamin and mineral supplement will increase the antioxidants in the body.
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