13 foods high in antioxidants to combat free radical damage – Wired PR Lifestyle Story
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Dynamic and smooth acai bowls dark chocolate creamy street salads and perfectly roasted sweet potatoes, colorful plant foods have one thing in common: antioxidants. Many basic elements of daily life are dominated by antioxidants. They are essential for the survival of all living things. They are essential to our well-being Vitamin B12 and iron.
Although we produce our own antioxidants, we need to consume them as well. Our body’s cells naturally produce powerful antioxidants — glutathione, for example — but the foods we eat provide other antioxidants, such as vitamin C and E. Between what the body produces and what nature provides, we get the best of both worlds.
So what are free radicals?
When we talk about antioxidants, free radicals are involved. You will often hear that antioxidants are essential for fighting free radicals. So what are they, exactly?
Free radicals are highly reactive and unstable molecules. They are formed when molecules (or atoms) gain or lose electrons. Conversely, free radicals can easily react with other molecules. As you can guess, these paired electrons don’t like to be alone. They look for an electron to match in the body. Antioxidants are included when available. Antioxidants stabilize free radicals and stop further damage to the body.
Although we get bad rap, we naturally produce free radicals, for example, they are by-products of metabolism and exercise. The problem is when we have plenty of free radicals. When we have too many bodies to regulate, this is a disease oxidative stress it happens. Oxidative stress can be caused by many factors, including chronic inflammation, smoking, pesticides, radiation, and the chemical industry. Fortunately, that’s where the rescue of antioxidants comes in.
What are Antioxidants?
Antioxidants are chemicals that help prevent or limit the damage caused by free radicals. They slow down the erosion of cells caused by oxidative stress. Because antioxidants balance free radicals, these free radicals can do much less (or absolutely can’t) damage to other cells. In general, antioxidants are powerful compounds that keep our immune system strong. They are everyday superheroes.
Why do we need antioxidants?
Because antioxidants have the ability to protect the body’s cells against free radicals, we need them to optimize our well-being. Given their ability to neutralize free radicals, antioxidants boost overall health. They can also deny certain diseases. Research is being done to investigate the role of antioxidants in reducing the risk developing cancer, but consuming foods high in vitamin C, vitamin E and beta carotene can help the growth of healthy cells.
The most important antioxidants
Among the hundreds (perhaps thousands) of substances that can act as antioxidants, the most popular are vitamin A, C, E, beta-carotene, lutein, selenium, and manganese. These come in the form of food and supplements—Peppers, oranges, avocados, carrots, walnuts, etc. These substances are associated with other well-known compounds in the world of well-being: coenzyme Q10, lipoic acid, flavonoids, polyphenols, phytoestrogens, etc.
What makes many foods antioxidant?
In addition to its inherent ability to control free radicals, eating a diet high in antioxidants is an additional layer of defense. Think: Eating a rainbow. Plant foods are rich in vitamins and minerals, including antioxidants that boost immunity. These include fruits, vegetables, whole grains, nuts, seeds, herbs and spices. Those with a high level Vitamin A, C, E, beta-carotene, lutein, selenium and / or manganese are all foods rich in antioxidants.
Exactly, garlic, leek, sweet potatoess, peppers, broccoli, walnuts, pecans and berries are rich sources of antioxidants. When you’re thinking of building breakfast, lunch, and dinner, try choosing a rainbow: red, orange, deep yellow, dark green, and purple leaves. Whenever possible, buy organic to limit additional exposure to chemicals and pesticides.
Antioxidants within a healthy diet
When it comes to getting enough antioxidants every day, consider adding as many colors as possible to your plate. There is a certain amount of antioxidants required, and each person has their own special needs, but it is beneficial to eat several plants throughout the day. A to do smoothie for breakfast green leaf salad for lunch and grain container for dinner, there will certainly be plenty of antioxidants. Fortunately, red wines and coffee also serve. In fact coffee It is one of the largest sources of antioxidants in the American diet.
13 foods high in antioxidants:
- Artichokes
- Beetroot
- Blueberries
- Carrots
- Dark Chocolate
- Goji Baia
- Street
- Pakanak
- Purple cabbage
- Purple grapes
- Spinach
- Strawberries
- Walnuts
Artichokes–It can lower bad cholesterol
Artichokes are especially rich in an antioxidant called chlorogenic acid. Studies show that the antioxidant and anti-inflammatory benefits of chlorogenic acid may reduce the risk of type 2 diabetes and heart disease. However, the antioxidant content of artichokes can vary depending on how they are prepared. For example, boiling artichokes can increase the antioxidant content eight times, and steam can increase it 15 times.
Recipe: Artichoke and Spring Pea Crostini
Beetroot–It can protect the liver from inflammation
Does it contain beets (and beet juices)? antioxidants, vitamin A, vitamin B-6 and iron. These compounds help protect the liver from inflammation and oxidative stress, while improving the ability to remove toxins from the body. Beetroot is particularly rich in an antioxidant group called betalaine. These give the beets a reddish color.
Recipe: Roasted beets with citrus by Love and Lemons
Blueberries–It can directly increase the body’s antioxidant levels
A one of the highestThe levels of antioxidant levels in all common fruits and vegetables are high in anthocyanins (specifically, forest blueberries), a flavonoid with strong antioxidant capacity. The king of antioxidants, forest blueberries contain twice as many antioxidants as regular blueberries. With high levels of polyphenols, blueberries protect the body against inflammation.
Recipe: Healthy Blueberry Cobbler by Erin Lives Whole
Carrots–It can improve heart health
Carrots have two main types of antioxidants: Carotenoids and anthocyanins. Carotenoids give carrots an orange and yellow color, and anthocyanins are responsible for the color red and purple. These antioxidants are known to protect heart and eye health.
Recipe: Roasted Carrot Summer Rolls Naturally made by Ella
Dark Chocolate–Blood pressure may drop
Dark chocolate is packed with biologically active compounds that act as antioxidants. These include polyphenols, flavanols and catechins. Some research suggests that dark chocolate may help reduce the risk of heart disease, reduce inflammation and resistance to insulin, and improve brain function.
Recipe: Easy Chocolate Avocado Milk by Thyme for Healthy
Goji Baia–It supports the immune system
Goji berry supposedly the benefits range from anti-aging effects to regulating glucose and protecting immune function. They have a large number of goji berries vitamins A and C, like other similar berries blueberries and raspberries. Vitamins A and C are essential for building immunity and preventing disease, from the common cold to chronic illness.
Recipe: Vanilla Goji Berry Balls by Running On Real Food
Street–It can withstand oxidative stress
Strawberries, like other green leafy vegetables, are rich in antioxidants. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols. Oa measured street cup provides much more than the recommended daily supply of vitamins A, C, and K.
Recipe: Delicate Squash and Street Salad
Pakanak–It can improve the body’s immune response
Along with feeling strong and satisfied, pecans (nuts, almonds, etc.) are high in vitamin A. It only takes one ounce (or about 8 pecans) to get the nutritional and antioxidant benefits.
Recipe: Butter pecan cookies by Joy Filled Eats
Purple cabbage–It can protect against heart disease
Purple cabbage, along with other dark-colored products, is packed with phytochemicals that can help protect it from antioxidants. heart disease. Two of these phytochemicals, anthocyanins and proanthocyanidins, can help your immune system.
Recipe: Purple Cabbage and Carrot Slaw by Cook At Home Mom
Spinach–It can improve digestion
Fresh spinach leaves are a beneficial source of key antioxidants such as vitamin A, vitamin C and flavonoid antioxidants such as lutein, zeaxanthin and beta-carotene. Of all the green leaves, like kale, spinach is one of the most nutritionally dense vegetables.
Recipe: Spinach Blackberry Salad
Strawberries–It can help maintain a healthy vision
Along with other berries, strawberries are loaded with polyphenols. They are a great source Vitamin C and manganese. Strawberries also contain many antioxidants, which may be beneficial for heart health, eyesight and blood sugar regulation. In fact, the antioxidant properties of strawberries can help prevent cataracts.
Recipe: Strawberry Banana Baked Oats Eating bird food
Walnuts–It can reduce the risk factors for heart disease
There are several health benefits associated with nuts, such as reducing inflammation and improving heart diseaseRisk factors include omega-3 and high antioxidant compounds. Their antioxidant vitamins are very high in the skin of walnut paper, which is rich in vitamin E, melatonin and polyphenols.
Recipe: Coconut maple walnut granola by Ahead of Thyme
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