Antioxidants

We need to have foods in our diets that contain antioxidants, because these are nutrients that help to slow oxidative damage to our bodies. Our cells create oxygen, and produce free radicals at the same time. These free radicals can do a lot of damage to our bodies, but when we have a diet that is rich in antioxidants, we are able to repair the damage that free radicals can cause. Some of the health issues that can arise when we do not have enough antioxidants include heart disease, diabetes, cancers, and even macular degeneration, a condition of the eyes that leads to blindness. Our immune systems are lowered, and we are at a higher risk of infection.

Our bodies need to have oxygen in order for us to survive, but as already noted above, oxygen can also have negative effects on the body or at least the oxidant substances. In addition to being produced within the body, free radicals can be absorbed into the body by exposure to the sun, and even pollution. Stress can play a huge role in the amount of free radicals present in the body, as well as certain things that people ingest, including alcoholic beverages, cigarette smoke and unhealthy foods.

Why is Oxidation Dangerous?

When there is oxidation in the body, it can cause a breakdown of the cells in the body. An excellent comparison to help you understand this better is when a piece of metal becomes rusty, which is known as oxidation. The immune system becomes weaker and weaker when free radicals are in abundance, because healthy cells, including DNA cells, are attacked. When we eat foods that are rich in antioxidants, we can help to strengthen the immune system, and reduce the effect of the oxidants that have been produced by the body.

Our Bodies Produce Antioxidant Enzymes

There are certain antioxidant enzymes that the body can produce itself, with the most common being superoxide dismutase, catalase and glutathione.

• Superoxide Dismutase – This changes oxidant structures, breaking them down into hydrogen peroxide.
• Catalise – This breaks down hydrogen peroxide and turns it into water, oxygen particles and gasses.
• Glutathione – This acts as a detoxifying agent, binding with toxins to change them into waste that leaves the body.

Common Antioxidants Found in Food

There are a number of antioxidants that can be commonly found in a lot of the foods we eat. These include vitamin A and carotenoids, vitamin C, vitamin E and selenium. Here are some of the foods that these antioxidants can be found in:

• Vitamin A and Carotenoids – Sweet potatoes, tomatoes, cantaloupe, peaches, apricots, kale, squash, collards, broccoli, carrots, and any fruits and vegetables that are brightly colored.
• Vitamin C – Any citrus fruits, broccoli, leafy greens, tomatoes, green peppers and strawberries.
• Vitamin E – Whole grains, leafy greens, vegetable oil, liver oil, nuts and seeds.
• Selenium – Red meat, eggs, chicken, grains, garlic and fish/shellfish.

There are also a number of other antioxidants that are common, and are easily found in many delicious foods. In addition to the antioxidants mentioned above, antioxidants created by the body (Superoxide dismutase, catalase and glutathione peroxidase), and vitamin-like antioxidants, there are also:

• Flavonoids – Soy, purple grapes, cranberries, pomegranate, tea and red wine.
• Lycopene – Watermelon, pink grapefruit and tomatoes.
• Lutein – Any dark green vegetables, including broccoli, spinach, kale and brussel sprouts. Dark green fruits such as kiwi also contain lutein.
• Lignan – Rye, oatmeal, barley and flax seed.

The best way to get the most antioxidants, as well as all of the other nutrients contained in fruits and vegetables is to eat them raw. When you cook them, you are removing a lot of the nutrients that our bodies need, so they are not going to be nearly as healthy to eat. There are many delicious ways to eat fruits and vegetables raw, including in salads, vegetable sticks and low-fat dip or fruit pieces for snacks, and of course, there is nothing you need to do at all in order to enjoy a handful of unsalted nuts or seeds.

Antioxidants Found in Herbs

There are a number of herbs that are loaded with antioxidants, and you can use many of these herbs when you cook, making the foods you eat even healthier. Some of the best herbs to use that are loaded with antioxidants include:

• Garlic – This is a delicious herb that has so many health benefits, including having lots of antioxidants.
• Turmeric – You can flavor a lot of dishes with this spice, which contains curcumin, which helps to fight free radicals in the liver, and helps with digestion.
• Red Clover – The extract from this flower has tocopherol, a type of vitamin E, which is an antioxidant.
• Ginkgo Biloba – This has strong flavonoids that can help increase circulation to the brain, protects the eyes and ears, and encourages blood circulation in the lower legs.
• Hawthorn – This herb contains OPC’s, which are strong antioxidants that help to keep the heart and blood vessels strong and healthy.
• Bilberry – This contains anthocyanosides, which are very powerful antioxidants that can help with many eye problems, including macular degeneration, cataracts and night vision issues.

Another great way to get more antioxidants in your diet is to drink plenty of green tea. If you don’t really like the taste, you can mix it in with regular iced tea that is sweetened with artificial sweetener, which will help to cover the taste. It is best to try and use as many of these herbs as possible in combination, so you can get the most benefits from them. You may even want to try using dietary supplements which contain a variety of these herbs, so you don’t have to try and take each one individually.

If you are following a healthy diet that is well balanced and loaded with lots of colorful fruits and vegetables and other healthy foods, you will have plenty of antioxidants in your system, which will help to prevent a number of health problems, and keep you healthy for life.