|
 |
|
 |
|
| Antioxidants – the Body’s Natural Defense System |
|
We hear about foods being ‘rich in antioxidants’, and know that they’re supposed to be healthy. But what are antioxidants? And why are they so important to our health? Find out how these nutrients can improve your well-being and where you can find them.
|
|
|
Oxidation is a natural process that occurs when a cell is exposed to oxygen – for example through metabolism, a cut on your skin or even breathing. Normally the cell dies and is replaced by a new one. However, instead of dying, about 1-2% of cells are damaged and turn into free radicals.
A chain reaction occurs Free radicals are missing an important molecule and attack healthy cells to replace it. The problem isn’t just that free radicals damage a cell; this damage sets off a very quick chain reaction where previously healthy cells damage the DNA of other cells. This mutates cells and causes them grow and reproduce abnormally, creating the seed for illness and chronic disease. Pollution and toxins tax our body
Our body naturally makes antioxidants that keep free radicals produced through normal body function under control. However, when we are exposed to external pollutants such as cigarette smoke, air pollution, pesticides and other toxins, or drink excessive amounts of alcohol, the amount of free radicals produced increases and our body can’t create enough antioxidants to manage them.
Keys to prevention
To counteract these damaging effects of modern life on your body, you should consume plenty of antioxidant-rich foods, from a wide variety of sources. Some antioxidants prevent the chain reaction from happening while others stop it after it’s started. The body needs a good mix of different types of antioxidants to be effective. No one food is the magic bullet, because each food has nutrients that heal different parts of the body and different areas of our cells. Note that cooking foods reduces their amount of antioxidants, so try to eat these foods raw.
Some of the most common antioxidants and their sources include:
- Vitamin C: stops the chain reaction before it starts. Broccoli, Brussels sprouts, currants, guava, kale, kiwi, leeks, litchis, onions, parsley, peaches, peppers and tomatoes.
- Vitamin E: breaks the chain reaction caused by free radicals. Almonds, brazil nuts, coriander, hazelnuts, olives, peanuts, pine nuts, pistachios, quinoa, peppers, spinach, and sunflower seeds, walnuts.
- Carotenoids: the best known are beta-carotene, lutein and lycopene. Apricots, bok choy, cantaloupe, carrots, grape leaves, kale, peaches, peas, peppers, pumpkin, seaweed, squash, spinach, sweet potato, Swiss chard and mustard, turnip, collard and dandelion greens.
- Flavonoids: a phytonutrient that makes up the largest group of antioxidants. Quercetin (apples, onions, tea, red wine), luteolin (celery, green peppers), and epigallocetechin (green tea).
Related articles:
|
|
|
|
|
|
|
|