Most people have heard of the term ‘antioxidants’ but if asked many of us would not be able to answer the question, what are antioxidants?
Very simply put, antioxidant is something that prevents or slows down oxidation. They protect the cells from damages caused by unstable molecules known as free radicals. The common factor that is responsible for most health problems and degeneration of the human body is a process called oxidation.
Let’s understand with an example.
Cholesterol is essential in our bodies. It is used to make bile that is produced by the liver. It is fundamentally used to protect the nerves, make new cell tissues, and produce certain hormones which are required for the normal development and functioning of the human body. However, when the cholesterol in our body gets oxidized, it starts clinging to our blood vessels which can cause serious heart problems.
Antioxidants help to prevent this oxidation process, and thus make a very positive contribution in improving our state of health and physical well being.
How do antioxidants work?
When our body cell use oxygen, they naturally produce by products or free radicals that can cause damage to our cells. Antioxidants work by offsetting the damaging effects of free radicals and hence prevent and repair damage done by these free radicals.
Examples of antioxidants include Vitamin A, Vitamin C, Vitamin E, lycopene, and beta carotene.
Antioxidants help to prevent the early symptoms of aging and boosts energy as well. If you eat a diet that contains antioxidants, they not only make you look good but also make you feel more energized.
What are the benefits of antioxidants?
Studies suggest that antioxidants protect human cells from oxidative damage and offer various health benefits. Antioxidants are abundantly available in food in its natural state. The various benefits of antioxidants are:
- Increases immunity against viruses and infections.
- Helps in the prevention of glaucoma and macular degeneration
- Helps in reducing the incidence of all cancers
- Reduces the risk of cholesterol oxidation and heart diseases.
- Anti aging of cells and overall body.
Well Known Nutritionist Vasudha Sainik says, “By incorporating at least five servings of fruit and vegetables a day into your diet, you can reduce the chances of heart disease, neurological diseases, cancer and lowered immunity.”
What are the main sources of antioxidants?
The main sources of antioxidants are foods in their natural state. Vasudha Sainik says, “Our bodies produce their own antioxidants, but as we get older our ability to produce antioxidants weakens.”
- Vitamins such as Vitamin C and Vitamin E have antioxidant properties. Foods that are rich in Vitamin E like walnuts, almonds, nuts and seeds.
- Green leafy vegetables, cauliflower, broccoli, peas, capsicum are also a good source of antioxidants.
- Sprouts of peas, beans, alfa alfa, are a rich source of antioxidants and are hence called as the fountain of youth.
- Antioxidants are found abundant in beans and grain products.
- Vasudha Sainik adds, “Fruits & vegetables with bright color are definitely the most potent sources. For E.g.: Lutein in some of the yellow pigments found in corn; orange in orange; red from lycopene in tomatoes and watermelon, and purple and blue in berries.”
How can an individual get more antioxidants from their daily diet?
Vasudha Sainik says, “Antioxidants can be divided into 4 major categories,
- Vitamin A and Carotenoids
Carrots, squash, broccoli, sweet potatoes, orange, peaches, tomatoes and apricots (bright-colored fruits and vegetables
- Vitamin C
Citrus fruits like oranges and lime etc, bell -peppers, broccoli, green leafy vegetables, tomatoes & strawberries.
- Vitamin E
Nuts & oil- seeds, vegetable oils
- Selenium
Fish & shellfish, grains, chicken, egg and garlic.
Incorporating these food groups & foods in the diet, daily would thus help.
You can also easily intake a diet that is rich in antioxidants by making some simple changes in your daily diet plans.
- Opt for whole grains. Choose whole grain cereals, breads, brown rice, barley, and whole wheat pasta.
- Serve colorful vegetables. Have fruits and vegetables with each snack. Choose the whole fruit over the juice. Eat fruits with the edible skin or peel. Vasudha Sainik explains,“Antioxidants get easily oxidized i.e. their beneficial properties get easily destroyed. Processing leads to the oxidation of antioxidants hence lesser the processing; greater is the availability of antioxidants to the body. Thus, having a whole fruit instead of the fruit juice helps in obtaining more antioxidants.”
It is important to remember that you cannot escape either free radicals or their effects but you can control the levels of free radicals that we are exposed to by avoiding smoking, harmful chemicals and exposure to environmental hazards like pollution and UV radiation.
However, you can include antioxidants in your diet and control the levels of free radicals.
It is important to have a diet complete with antioxidants to replenish the lost antioxidants in our body. It is suggested to obtain antioxidants from natural foods rather than depending upon supplements. In addition, one should minimize the exposure of oxidative stress such as sunburn and smoking.
