Antioxidants

Antioxidants & Free Radical

 By neutralizing free radicals, antioxidants, which are present in some foods, may help to reduce some of the harm that they can do. Antioxidants, vitamins A, C, and E, as well as the minerals copper, zinc, and selenium, are some of these.

The phytochemicals found in plants, for example, are thought to have greater antioxidant benefits than vitamins or minerals. Phytochemicals (such lycopenes in tomatoes and anthocyanins in cranberries) are among these so-called non-nutrient antioxidants.

Effects of Free Radicals

• Free radicals can lead to a variety of conditions, such as:
• Eye lens degeneration, which adds to vision loss
• Arthritis is the inflammation of the joints.
• Damage to brain nerve cells, a factor in illnesses (like Parkinson's or Alzheimer's disease) speeding up of the aging process
• Free radicals raise the risk of coronary heart disease by causing low-density lipoprotein (LDL) cholesterol to adhere to artery walls and can also cause malignancies that are brought on by DNA damage to cells.
  

Anti-inflammatory antioxidants

The risk of several diseases, such as heart disease and some types of cancer, may be decreased by eating a diet rich in antioxidants. Antioxidants remove free radicals from the body's cells and stop or lessen oxidation-related damage.

Antioxidants' protective effects are still being researched globally. For instance, men who consume a lot of the antioxidant lycopene, which is present in red fruits and vegetables including tomatoes, apricots, pink grapefruit, and watermelon, may have a lower prostate cancer risk than other men. Additionally, lycopene has been related to a lower risk of type 2 diabetes mellitus development.

Lutein, which is present in spinach and maize, has been connected with a decreased risk of eye lens degeneration and the accompanying loss of vision in the elderly. Dietary lutein, according to research, may enhance memory and stave off cognitive deterioration.

According to studies, meals high in flavonoids can help prevent cancer and disorders associated to metabolism. The most popular sources of flavonoids are apples, grapes, citrus fruits, berries, tea, onions, olive oil, and red wine.

Sources of Antioxidants

Antioxidants are abundant in plant-based meals. They are most prevalent in fruits, vegetables, whole grains, nuts, and some types of meat, chicken, and fish.

Beneficial sources of certain antioxidants include:

• Leeks, onions, and garlic have allium sulfur compounds, while eggplant, grapes, and berries contain anthocyanins.
• Copper is found in shellfish, lean meat, milk, and nuts. Beta-carotene is found in pumpkin, mangoes, apricots, carrots, spinach, and parsley. Catechins are found in red wine and tea.
• Red capsicum, pumpkin, and mangoes all contain cryptoxanthins.
• Tea, green tea, citrus fruits, red wine, onions, and apples all contain flavonoids.
• lignans - sesame seeds, bran, whole grains, and vegetables indoles - cruciferous vegetables like broccoli, cabbage, and cauliflower isoflavonoids - tofu, lentils, peas, and milk
• Green leafy vegetables like spinach and corn are high in lutein, while tomatoes, apricots, pink grapefruit, and watermelon are high in lycopene.
• Polyphenols - herbs Manganese - seafood, lean meat, milk, and nuts
• lean meat, seafood, offal, whole grains, and selenium
• liver, sweet potatoes, carrots, milk, and egg yolks all contain vitamin A.
• oranges, blackberries, kiwifruit, mangoes, broccoli, spinach, capsicum, and strawberries are foods high in vitamin C.
• avocados, nuts, seeds, whole grains, and vegetable oils (such wheatgerm oil) are all sources of vitamin E.
• fish, lean meat, milk, and nuts all contain zinc.
• seafood, red meat, and zoochemicals. derived from plants that animals eat as well.

Supplemental Vitamins & Antioxidants

Antioxidants are more potent when they are acquired through entire foods as opposed to being taken as tablets after being extracted from a food.

According to research, some vitamin supplements may make us more likely to develop cancer. For instance, vitamin A (beta-carotene) has been linked to a decreased risk of some cancers but an increased risk of others, including lung cancer in smokers (if vitamin A is purified from meals).

When taken as a supplement, vitamin E did not provide the same advantages, according to a study looking at its effects.

Additionally, if antioxidant minerals or vitamins are ingested at levels much higher than those advised for dietary intake, they may serve as pro-oxidants or harmful "oxidants."

The optimal diet is one that is well-balanced and includes ingesting antioxidants from whole foods. Ask your doctor or dietitian for assistance if you feel you need to take a supplement, and select products that have all the nutrients at the right amounts.

Antioxidant Dietary Recommendations

Whether antioxidant supplements provide the same health advantages as antioxidants in foods is a matter of debate in the scientific community.

It is advised that we eat a wide variety of foods from each of the major 5 food groups each day in order to maintain a healthy and well-balanced diet:

• Veggies and beans or other legumes
• Fruit Cereals and whole-grain meals
• Lean poultry, meat, or substitutes like fish, eggs, tofu, lentils, nuts, and seeds.
• Dairy products and dairy substitutes, the majority of which are reduced fat (reduced fat milk is not advised for infants under 2 years old).

Try to eat at least one serving of fruit and vegetables each day to ensure that you are getting the nourishment you need. This is around the size of a medium-sized piece of fruit or a half-cup of cooked vegetables, though serving sizes vary depending on gender, age, and stage of life.