Antioxidants are molecules that can decrease or prevent the oxidation (a chemical process) of other molecules. Oxidation can result in the release of free radicals in the body which can have a negative impact on cells. Eating antioxidants might decrease the effects of aging and the risk of age-related diseases and other diseases as well.
Introduction
Consuming foods rich in antioxidants provides many health benefits including reducing the risk of cancers,Alzheimer's disease, coronary artery disease and other diseases related to chronic inflammation.
Step 1: Where to Find It
- Foods that are highest in antioxidants typically display yellow, orange or red color. These include berries, peppers, wild salmon and dark leafy greens. Wild salmon get their high antioxidant value from dining on plankton. Dark leafy greens get their color from chlorophyll. The antioxidant value of foods is measured by their Oxygen Radical Absorbency Capacity(ORAC).
- Examples of antioxidants: beta-carotene, Lycopene, minerals such as selenium, flavonoids and vitamins C, A and E.
- Beta-carotene can be found in sweet potatoes, carrots, cantaloupe, apricots and spinach.
- Lycopene can be found in tomatoes, watermelon, blood oranges, pink grapefruit and more.
- Selenium can be found in soil and is thereby transferred into food products such as grains. The amount of selenium in a product will depend on the amount that was in the soil in which it grew. Meat, bread and Brazil nuts generally contain significant amounts of selenium.
- Flavonoids can be found in fruit, red wine and tea.
- Some products that contain Vitamin A are carrots, milk and egg yolks.
- Vitamin C can be found in many types of fruit and vegetables.
- Vitamin E is found in almonds, corn oil, soybean oil, nuts and more.
Step 2: Supplements
Although there are supplements containing antioxidants, it is safer and more beneficial to eat fruit, vegetables and other products with antioxidants.
- You also get additional health benefits when eating products that have both antioxidants as well as fibers, whole grains, etc.
- It can be harmful for the body to eat too many supplements.
- Supplements might not work as well.
Step 3: How to Eat It
- It's not enough to simply eat antioxidants in general; what types you eat and how you eat them matter as well.
- You can get many antioxidants from fresh fruit and vegetables.
- Cooking fruit and vegetables might lower the amount of antioxidants, so eat them raw when possible.
- Antioxidants come in different forms and with different benefits. Eat a balanced diet with as many different types of antioxidants as possible.
Conclusion
- Eating antioxidants can have positive impacts on your health and might decrease some signs of aging. The best way to eat antioxidants is to eat a varied diet with many different fresh fruits and vegetables.
