Whatever Food You Eat, Do Remember The Importance Of An Antioxidant-Rich Diet

‘An apple a day keeps the doctor away,’ is a famous saying we have heard since childhood. But have you ever given thought to how an apple can protect you? Let me clear this for you: apples are rich in antioxidants, which help fight the bad guys. Apples aren’t the only food that provides antioxidants of course. In this article, we’ll explore the importance of an antioxidant-rich diet, what are the best foods to eat, and the health benefits thereof.

Now, what are Antioxidants?

Antioxidants are molecules that prevent or slow down the oxidative damage our body goes through.

Oxidative damage is caused when there is an imbalance between the production of highly reactive free radicals in our body and the body’s ability to counteract their damaging impacts through neutralisation.

Because free radicals are uncharged molecules with a missing electron in the outermost shell, they scour the body stealing electrons from other atoms in our cells and tissues causing oxidative damage which is recognised as an underlying cause of many chronic diseases.

These free radicals are produced in our body as a part of most metabolic reactions which are essential for survival. However, it can also be created by smoking, environmental pollutants, eating processed foods etc.

Clearly, the importance of an anti-oxidant-rich diet should not be underestimated.

Which foods are antioxidant-rich?

Foods with rich, vibrant colours often contain the most antioxidants. The different types of antioxidants include – Flavonoids, catechins, polyphenols, flavones and phytoestrogens, which are generally found in plant-based foods.

There are hundreds of substances that can act as antioxidants, with each has its unique role. Glutamine is one such amino acid which has anti-inflammatory and antioxidant properties, that supports the body’s immune and digestive system.

Below are the primary antioxidants and their food sources:

• Beta-carotene: Orange and yellow-coloured fruits and vegetables such as carrots, mango, papaya, sweet potato etc
• Vitamin A: Tomatoes, mango, milk, eggs, and animal liver
• Vitamin C: Citrus fruits like orange, kiwi, and lemon and cruciferous vegetables like capsicum and bell peppers
• Vitamin E: Nuts and oilseeds like almonds, cashew nuts, and green leafy vegetables like spinach
• Lycopene: Red and pink coloured fruits and vegetables like pink grapefruit, apricot, tomatoes and watermelon
• Lutein: Green leafy vegetables like kale, papaya, kiwi, corn, grapes and oranges
• Selenium: Brazil nuts, eggs, animal meat, dairy sources like cheese, and legumes
• Raw cacao: Chocoholics will be delighted to know that raw cacao, the basis of chocolate, has the highest antioxidant value of all-natural foods. Of course, once this is processed and sugar and milk are added, the benefits reduce dramatically. Nonetheless, one or two squares of chocolate containing 70% or more cocoa solids provide antioxidants and minerals.

Now that you know the main sources, let’s look at the benefits of having anti-oxidants regularly.

Five health benefits of an antioxidant-rich diet

1. Reduces oxidative stress in the body

Oxidative stress is a physiological stress wherein the production and accumulation of oxygen-reactive species in tissues and cells exceeds the number of antioxidants in the body. Thus, making it challenging for the body to nullify its harmful effects. This can result in a gap in the system’s ability to detoxify waste products.

Antioxidants help in the reduction of oxidative stress, in turn supporting the normal functioning of the cells keeping the body away from the onset of numerous diseases.

2. Protects from cancers

Consumption of antioxidants has been linked to lower rates of cancer, tumours, and metabolic disorders. By consuming antioxidants, you can prevent that state of oxidative stress, which can help you dodge these diseases and maintain your health.

3. Support eye health

Introducing more antioxidant-rich foods into your diet can effectively impact your risk for significant eye concerns. For example, a 2013 study found that the consumption of Antioxidants like Leutin and Zeaxanthin may slow the progression of age-related macular degeneration. Beta-carotene and vitamin E are also quite well-known for these properties.

4. Support brain health

The brain, with its high oxygen consumption and lipid-rich content, is highly susceptible to oxidative stress. It is thought that oxidative stress causes changes in the brain that may result in neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease,

One significant way to protect your body against this attack is to consume antioxidants, which can delay various forms of cognitive decline, like memory loss.

It is also important to remember that exercise affects the brain. Getting in a good workout at least 4 times a week will help fight those free radicals in conjunction with an antioxidant-rich diet. You might go for a run, join exercise classes or the gym, or prefer to work out at home in which case using a treadmill or a long-stride elliptical from the comfort of your home might be an option.

5. Reduces inflammation

In case of acute inflammation, taking some rest, applying an ice pack and taking care of the wound help settle it. But consuming antioxidants can also help to reduce any inflammation that might have occurred within the body caused by, for example, bacteria.

Inflammation can present itself as headaches or joint and muscle pain. In such a scenario, if you consume antioxidants, it will help reduce and prevent inflammation by protecting the cells from damage.

6. Slows down ageing

Antioxidant consumption helps slow down the process of ageing. This is possible as the antioxidants help to scavenge the free radicals produced in the body. In addition, antioxidants protect the skin and reverse any damage that could have occurred, thus behaving like a magic potion towards a long-lasting youth.

Consuming coloured fruits and vegetables has been linked to a lower rate of chronic diseases, and antioxidants play an essential role in this. The importance of an antioxidant-rich diet is unquestionable, but do remember that it is also essential to follow a good diet, get plenty of exercise, avoid smoking, don’t eat highly processed foods, and consume alcohol in moderation.

Author Info: By Healthy and Khush, which is a blog dedicated to sharing science-based tips and hacks that will help you lose weight and keep it off.