Antioxidants are organically occurring nutrients that defend the body and the immune system from free radicals. A free radical is a harmful and erratic molecule that is formed in our bodies during oxidative processes such as the burning of sugars for energy, the release of digestive enzymes to handle food and the break down and discharge of environmental pollutants.
A “free radical” is a molecule or an atom that has at least one and possibly more unpaired electrons. This makes it exceedingly unstable and reactive to other atoms or groups of atoms and this can lead to an obstruction of the cells ability to function naturally. Free radicals can initiate cell damage, which can lead to the increase of age-related conditions such as dementia and Alzheimer’s disease or other conditions such as cardiovascular diseases and cancers.
An antioxidant will counteract the free radical by coupling up the unpaired electron or by preventing the oxidation in the first place. In the process the antioxidant will actually become oxidized itself so antioxidants need to be replaced constantly. Oxidation is a normal process of living and it cannot be avoided however, preventing the damage from oxidation is crucial.
Common foods that we consume everyday offer us with antioxidants. Vitamin C comes from citrus fruits and strawberries. Vitamin A and carotenoids are found in pumpkin, butternut squash and other deep orange foods. Vitamin is found in nuts, seed and whole grains. Selenium comes from eggs, chicken, red meat, fish and shellfish. An assortment of phytochemicals including flavonoids and polyphenols can be found in soy, red wine, grapes, cranberries and green tea. Lycopene is from tomatoes and watermelon and Lutein comes from deep green vegetables like spinach and kale. Lignan can be found in whole grains like oats and barley and additionally in flaxseeds.
Coenzyme Q10 (CoQ10) and Glutathione are vitamin like antioxidants and the body also makes its own antioxidant enzymes referred to as superoxide dismutase (SOD), catalase and glutathione peroxidase.
Due to the overwhelming substantiation of the benefits of antioxidants in the past few years many antioxidants have become available in the form of supplements. Some of these supplements are rather safe, for instance, vitamin C tablets, however other antioxidant supplements have been demonstrated to be harmful. It is the synergy of nutrients that provides that benefits and no single antioxidant can protect the body.
The safest and by far the best way to get your antioxidants is through the intake of a healthy diet, consisting of a array of vegetables, fruits, whole grains, lean meats and fish. The USDA recommends 5 servings of fruits and vegetables per day and even more may be better. Most fruits and vegetables are nutrient dense and low calorie so there are no worries of gaining excess weight and eating fruits and vegetables to get your antioxidants poses no hazard to your body as opposed to some supplements.
You can often convey the antioxidant level of a fruit based upon its color. The deep colors of nature make available the highest levels of antioxidants. So have deep purple blueberries, bright red tomatoes, deep green kale and spinach, orange oranges and pumpkins. The more colors you consume the higher your antioxidant intake will be.
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