If you are concerned about health, then antioxidants have likely come under scrutiny. These compounds help neutralize free radicals which have been linked to numerous diseases.
Consume whole foods for optimal antioxidant intake. Switch out your morning pastry with an oatmeal bowl topped with fruit and nuts or enjoy a salad loaded with leafy greens and beans instead.
1. They neutralize free radicals
Antioxidants are a class of molecules that act to prevent or minimize damage caused by free radicals – unstable molecules our bodies create naturally in response to stressors such as illness, aging and air pollution – which have been linked with diseases like heart disease, cancer and premature aging. Antioxidants help keep free radicals in check so cells, muscles and tissue remain protected against their destructive forces and can delay or reverse any damage they might do to our cells, muscles and tissue.
Antioxidant-rich foods include fruits and vegetables with dark skins as well as herbs like ashwagandha. Though some supplements, such as vitamin C or E supplements, also contain antioxidants, they should not be seen as equivalent to whole food sources since too much may be harmful.
Laboratory experiments have revealed that antioxidants bind to free radicals and neutralize them, rendering them less dangerous. Free radicals can be produced within our bodies due to factors like emotional stress and excessive exercise; and external sources, such as tobacco smoke, pollutants or medications (National Institutes of Health).
To increase antioxidant intake, make a variety of healthy food choices and drink plenty of water daily. Add spices such as turmeric, ginger, oregano and cinnamon into meals for extra antioxidant boosts. Choose organic or locally grown produce when possible and include red, orange and dark-skinned vegetables along with leafy green vegetables such as kale and spinach in your diet; don’t forget berries, tomatoes and dark chocolate! Incorporate raw as well as cooked varieties when possible and try and get as many different colors of fruits and veggies into your meals for extra antioxidant boost! Green tea and red wines can both provide extra boost of antioxidants for you too.
2. They prevent inflammation
Human bodies rely on antioxidants to combat oxidation, which is a chemical process which damages DNA and other crucial molecules, leading to cancer, atherosclerosis and premature aging. Antioxidants work by neutralizing free radicals that form and preventing their further damage by neutralizing free radicals that are created during metabolism.
Antioxidants can be confusing as there are hundreds – perhaps thousands – of different substances that act as antioxidants, from vitamins (like C and E to beta carotene), minerals such as selenium and manganese as well as phytochemicals like phenols flavonoids coenzyme Q10 coenzyme Q10 etc that all serve to fight free radical damage in our bodies. Each has different chemical properties, playing different roles throughout our bodies.
Making more antioxidant-rich food part of your daily diet can help maximize its effects. Try switching out an Americano for a matcha green tea latte, adding nuts to breakfast cereal or yogurt parfait, or indulging in dark chocolate for dessert. You could also increase antioxidant intake by eating whole plant-based foods rich in antioxidants instead, such as making yourself zoats or Greek yogurt with fruit and nuts instead of breakfast pastry; or munch down on a lunch salad complete with beans, brown rice, guacamole or salsa as part of lunch!
Antioxidants are present in various foods and supplements, from fruits and vegetables to spices and herbs, though cooking methods may alter their levels. You may find antioxidants in some supplements; however, high doses have been linked with an increased risk of hemorrhagic stroke and prostate cancer; so speak with your physician before making any decisions based solely on supplements alone. Eating whole food sources of antioxidants will ensure optimal health benefits.
3. They protect brain health
Fruits, vegetables and herbs provide antioxidants that protect the brain against free radical damage. Free radicals are unstable atoms that damage cells and tissues; their presence has been linked with cancer and heart disease as well. Free radicals are produced naturally during metabolism or due to exposures like smoking or pollution and over time may outnumber antioxidants within our bodies and cause oxidative stress which in turn leads to chronic conditions like atherosclerosis, cancer and macular degeneration.
Antioxidants protect against this type of damage by neutralizing free radicals and preventing them from damaging DNA, which is why it’s essential to include antioxidant-rich foods like berries, tomatoes, green leafy vegetables and squash as part of a varied diet.
One reason that antioxidants have become such a focus since the 1990s is that those who regularly consume antioxidants tend to lower their risk for various illnesses, including heart disease and cancer. When clinical trials of dietary supplements began, excitement about antioxidants reached new heights; food and supplement manufacturers quickly followed suit by creating products boasting their health benefits that featured them prominently both in stores as well as commercials promoting them.
However, not all studies on antioxidants have been positive. Some have shown that taking them over an extended period can make you more prone to certain forms of cancer; one such study found that when taken for an extended period, N-acetylcysteine supplement made lung cancer cells more likely to spread (metastasize) among individuals who had a particular mutation known as KRAS.
4. They reduce the risk of cancer
Antioxidants have earned themselves the label of “superfoods” thanks to their ability to prevent diseases like cancer, heart disease and arthritis. Antioxidants work by neutralizing free radicals – unstable molecules which damage cell tissue and lead to illness – making the body’s own antioxidant production insufficient; foods rich in them include brightly-colored fruits and veggies (tomatoes, spinach, oranges and red peppers are good examples), whole grains and nuts and seeds as sources.
Antioxidant-rich foods help prevent and delay the onset of certain health conditions, such as cancer, heart disease, Alzheimer’s disease and diabetes. According to studies, people who consume more antioxidant-rich foods like berries, dark chocolate and green tea are at lower risk of these illnesses.
Recent studies have found that taking high doses of antioxidant supplements could actually increase your risk for some forms of cancer. One such research paper published by the New England Journal of Medicine reported that lycopene supplements increased skin cancer tumors in mice while high dosages of beta-carotene and vitamin E can contribute to lung cancer development.
Problematic antioxidant consumption can damage healthy cells and make them more prone to cancer, but researchers are working on solutions that maximize results while limiting harmful side effects.
Consuming a range of cooked and raw foods is the best way to gain enough antioxidants, such as tomatoes containing the antioxidant lycopene; when cooked it becomes more bio-available. For optimal nutrition, select seasonal produce for best value at meal times – they’re more cost-effective and fresh!
5. They prevent heart disease
Antioxidants have long been recognized for their role in fighting both aging and disease by protecting against oxidation, the process that destroys vital molecules such as DNA and proteins in our bodies through free radical damage caused by free radicals; antioxidants protect against this damage by neutralizing excess free radicals produced by these free radicals; this natural cure for conditions and diseases including cancer, heart disease, vision loss cognitive decline aging has resulted in numerous clinical trials to test this effectiveness however most trials have failed to demonstrate how higher consumption reduces disease risks with many even showing negative impacts such as increased risks from disease risk reduction or vice versa!
The disparity between laboratory and clinical results could be the result of different antioxidants acting differently within our bodies; there are literally hundreds, possibly thousands, of compounds acting as antioxidants which all act differently than others in terms of how they act on cells – for instance not all phenols act effectively and some even cause cell damage!
Consumption of antioxidants is important in terms of their effect on health, so consuming an array of fruits and vegetables instead of only one or two that contain high concentrations of antioxidants would be more suitable.
Antioxidants may seem like the perfect panacea, but don’t fall prey to marketing hype and headlines proclaiming otherwise. Instead, aim for half your plate to contain whole, plant-based foods for an abundance of antioxidants necessary for fighting various health conditions.
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