An Antioxidant Overview Of Super Foods
Antioxidants are naturally occurring nutrients that protect the body and the immune system from free radicals. A free radical is a damaging and unstable 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 an atom or a molecule that has at least one unpaired electron. This unpaired electron is greatly unstable and it is exceptionally reactive to other atoms and groups of atoms, which leads to an impediment of the cells ability to function ordinarily. Free radicals can also cause cell damage, which is thought to be a main issue in the progress of cardiovascular disease, cancer and other conditions, along with age-related ailments such as dementia and Alzheimer’s disease.
Antioxidants go to work by matching up with the unpaired electron thereby neutralizing the free radical. Antioxidants can also avert the oxidation in the first place. In this process of neutralization the antioxidant will become oxidized itself so therefore antioxidants need to be continuously replaced. Preventing impairment from oxidation is crucial, however, preventing oxidation entirely is not feasible because oxidation is a inherent process of living and it cannot be avoided.
Some widespread foods that supply antioxidants are citrus fruits and strawberries, which supply vitamin C, orange fruits like pumpkin and butternut squash give us vitamin A and Carotenoids. We get Vitamin E from nuts, seeds and whole grains. Selenium is found is fish, shellfish, red meat, eggs and chicken. There are also various phytochemicals including Flavonoids and polyphenols, which are also classified as antioxidants and can be found in soy, red wine, grapes, cranberries and tea. Tomatoes and watermelon provide Lycopene and Lutein comes from dark green vegetables like spinach, kale and broccoli. Lignan is found in whole grains like oats, barley and it is also plentiful in flaxseeds.
There are also vitamin like antioxidants including Coenzyme Q10 (CoQ10) and Glutathione and antioxidant enzymes made by the body including superoxide dismutase (SOD), catalase and glutathione peroxidase.
Due to the tremendous facts of the benefits of antioxidants in the past few years many antioxidants have become obtainable in the form of supplements. Some of these supplements are reasonably safe, for instance, vitamin C tablets, however other antioxidant supplements have been confirmed to be harmful. It is the synergy of nutrients that provides that benefits and no single antioxidant can protect the body.
So the most excellent way to get your antioxidants is by consuming a diet of beneficial, healthy food with an emphasis on fruits, vegetables, whole grains, lean meats and fish. It is suggested that we consume at least 5 or more servings a day of fruits and vegetables and more may even be better. After all most fruits and vegetables are lower calorie and nutrient dense and there is no hazard from consuming your antioxidants via food as opposed to supplements.
The more colorful the food the higher antioxidant qualities it has, so eat colorful foods, like red tomatoes, green spinach, orange oranges and pumpkins and deep purple blueberries. Consume a colorful diversity every day for the highest antioxidant intake.