Benefits of Antioxidants and Foods High in Antioxidants
Benefits
Antioxidants (also known as free radical scavengers) are powerful substances that help prevent and repair damage to cells from free radicals (also called oxidants). Some antioxidants are naturally produced in the body.
Most free radicals are produced within our bodies during chemical reactions. For example, when food is broken down during the digestive process, free radicals are formed. Other free radicals are derived from the environment and other external sources, including sunlight, air pollution, radiation, pesticides, alcohol, cigarette smoke, cleaning supplies, paints, and foods that are fried, barbecued, and charbroiled.
Ironically, oxygen is needed to sustain our lives but it is also responsible for much of the destruction of our cells because most free radicals are toxic forms of oxygen molecules. An antioxidant gives an electron to a free radical, converting it to a harmless molecule, thus protecting cells in our bodies from oxidative damage. They can also repair damaged cells that have been compromised by oxidation when donating one of its electrons.
Free radicals speed up the aging process and have been linked to many diseases associated with aging, including cancer, heart disease, Alzheimer’s disease, osteoarthritis, cataracts, and macular degeneration
Benefits of antioxidants on other health conditions include HIV/AIDS, alcoholism, asthma, male infertility, and rheumatoid arthritis.
Foods
Although our bodies produce antioxidants, they do decline with age and the more free radicals produced, the more antioxidants are needed.
Antioxidants of extreme significance include vitamins C and E, beta carotene, selenium, flavonoids, coenzyme Q10, and sulfur-containing amino acids.
Foods high in antioxidants include:
- garlic
- kale
- wheat germ
- berries
- carrots
- apricots
- nuts and seeds
- prunes
- pineapple
- spinach
- sweet potatoes
- pinto beans
- dates
- beets
- squash
- cloves
- peppers
- tomatoes
- olive oil
- green tea
- pomegranates
- mangos
- millet
- corn
- lemons and limes
- whole grain brown rice
- cinnamon
- broccoli
- artichoke
- grapes
- oregano
- blood oranges.
Eating foods high in antioxidants are better for you than taking supplements. Benefits of antioxidants are better achieved when eating a variety of foods. Fruits and vegetables are best when organic, fresh, and uncooked.
Photo Credit
Image courtesy of the National Library of Medicine (NLM).
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