The Real Power of Antioxidants
We talk about antioxidants
very often, so we have decided to write an article that will explain what
antioxidants really are. You probably keep hearing that antioxidants are very
important for your overall health and that consuming foods rich with these nutrients
is essential for preventing the appearance of many diseases.
What Are Antioxidants?
Antioxidants are substances
that protect your cells against the harmful effects of free radicals. Many
experts believe that the damage done by free radicals is a significant factor
in the development of atherosclerosis, various cancers, the occurrence of heart
disease, Alzheimer’s and Parkinson’s disease and many other chronic diseases.
That’s why antioxidants are irreplaceable in protecting your body from these
diseases. There is also a theory that free radicals are guilty of the aging
process, and therefore antioxidants should slow down aging.
How Do Antioxidants Work?
When you cut a piece of apple,
it will soon begin to darken on the surface. This happens because of the normal
process of oxidation that occurs on all cells in nature, including those in
your body.
When oxygen comes into contact
with cells, it causes a change in them. Some may die, and new ones appear in
their place. This is a completely normal and healthy process of replacing old
cells with new ones.
But during this process, some
of the cells can be damaged and converted into free radicals. Free radicals are
described as damaged cells that can be problematic and can cause serious health
problems. They are called free because they lack an important molecule that
they are trying to steel from the molecules from the healthy cells.
When free radicals attack,
they do not kill other cells in order to win over the missing molecule. What
they do is they often hurt them, damage their DNA, and thus create the cause
for disease. The worst is that a single free radical does not damage only one
cell, instead it creates a chain reaction.
Here comes the power of
antioxidants. They fight against free radicals. Various antioxidants work
differently. Some prevent the occurrence of free radicals. Other types prevent
the occurrence of a chain reaction. And they are some which inhibit the
reaction after it appears.
However, as a result of the
normal functioning of the cells, a small percentage of free radicals is created
and often they are not a big problem, because they are controlled by the
antioxidants that our body creates naturally.
A very big health threat is
free radicals from cigarette smoke, air pollution, or the consumption of large
amounts of alcohol.
How to Intake Antioxidants Properly?
Modern lifestyle has created
the need for daily intake of antioxidants in order to prevent the negative
effect of free radicals.
It is recommended that you
consume antioxidants through food, and very rarely as dietary supplements. The
most important sources of antioxidants are fresh fruits and vegetables. Also,
make sure to eat different varieties of food as each contain different types of
antioxidants.
Sources of Antioxidants
Many vitamins and minerals act
as antioxidants, among which the most important are beta-carotene, vitamin C,
and vitamin E, selenium and zinc.
- Sources of beta-carotene: broccoli, apricots, asparagus, carrots, corn, green peppers, spinach, tomatoes, watermelons, mangoes, nectarines.
- Sources of vitamin C: grapefruit, strawberries, raspberries, blackberries, blueberries, cauliflower, orange, peppers, tomatoes, green vegetables.
- Sources of vitamin E: carrots, broccoli, mango, nuts, papaya, pumpkin, red peppers, spinach, sunflower seeds.
- Sources of selenium: tuna, beef, cereals, Brazilian nuts.
- Sources of zinc: oysters and other sea gifts, nuts, pumpkin seeds and sunflower seeds, red meat, fish.
- Other foods rich in antioxidants: green and black tea, black grapes, garlic, onions, black plums, oregano, coffee, black chocolate.
