Anti-Oxidants are essential to protect yourself from oxidation damage or oxidative stress caused by free radicals. Oxidation damage or oxidation stress is a severe condition occurs due to the lack of enough antioxidants in the body. Our body produces antioxidants by itself, but it is not enough to protect the oxidation damage. So we should include best anti-oxidant foods in the diet to prevent oxidation damage to the body.
What are Free Radicals?
Firstly, let us see what free radicals are? Free radicals produced in the body as a by-product of metabolism, and it also entered the body as a result of air pollution, X-Ray exposure, and smoking. Free radicals are oxygen-containing molecules they required an electron to get stabilized. To get an electron, they attack other molecules or tissues of the body and thus damaging that body tissues or molecules. To get stabilized these molecules starts to attack other tissues of the body. This oxidation damage is like a chain reaction, and it can be a reason for chronic diseases such as Heart Disease, Alzheimer’s Disease, Parkinson’s Disease, Cancer, Aging, Damage to DNA and inflammation, etc. People those who live in metro cities are at oxidative risk damage and oxidative stress as the quality of air is weak.
What are Anti-Oxidants and Why do we need to Include Best Anti-Oxidant Foods In the Diet?
The topic “Health and Nutrition” is incomplete without talking about Anti-oxidants and Best Anti-Oxidant Foods. But people do not know much about Anti-Oxidants and its importance for the proper health and wellness. The Anti-oxidants are molecules which can stop oxidation damage by inhibiting the free radicals. Our body can produce a lot of anti-oxidants by itself. However, our body requires more because of increased pollution, Smoking, exposure to X-Ray, etc. So we should ensure adequate anti-oxidant in the diet by including best anti-oxidant foods. Dieticians and Doctors now suggest taking anti-oxidant supplements to prevent oxidation damage or oxidation stress.
Glutathione is called as the master anti-oxidant as it can recycle other antioxidants in the body. Dr. Mark Hyman called glutathione as the mother of antioxidants. It produced and reclaimed in the body by itself. However, factors like aging, increased pollution, etc. can reduce its production in the body. To ensure adequate intake of glutathione, you should include garlic, Onions, Broccoli, Cabbage, Cauliflower, etc. in the diet. Excercise and taking Glutathione supplements help to boost its level in the body. Also, ensure adequate intake of Vitamin B Complex rich foods as it helps in the production of glutathione. Vitamin B6 and B12, VItamin E and C, Selenium and Folate boost the recycle process of glutathione in the body.
Grapes are the best anti-oxidant foods enriched with phytochemicals, Vitamin C, and selenium. As we discussed earlier, vitamin C and selenium are essential for the process of glutathione recycling.
The broccoli is the most talked nutritious food as it contains a lot of vitamins and minerals. Broccoli is considered as the best anti-oxidant foods as it contains essential anti-oxidant such as beta-carotene( Beta-carotene keeps your lung healthy as you age), Zeaxanthin and carotenoids lutein. (Tip: Steaming is the best way to cook Broccoli.)
Tomatoes packed with three anti-oxidants such as Vitamin A, Vitamin C, and Lycopene. It can be taken in the form of salads also. The Vitamin C well absorbed when it took in raw form.
4. Kidney Beans:
Beans are one of the best anti-oxidant foods. It is also a rich protein source for vegans. Remember to take adequate fluids along with beans to prevent any chance of indigestion. It can easily include in salads and sandwiches.
Barly is well known for its anti-oxidant properties. Our body absorbs it very quickly as it digests very fast. Drinking barley water is also useful for health.
Orange contains an anti-oxidant called beta-cryptoxanthin. It helps to decrease the risk of arthritis.
Strawberries are rich in anti-oxidants which can protect you from many types of cancers.
Onions contain anti-oxidants which can fight against lung and prostate cancers. Do not overheat onions as it reduces the benefit of phytonutrients. So adding onions in salads and sandwiches increase its health benefits.
The benefits of anti-oxidants were not discussed still the beginning of 19th century. DIeticians and clinicians started to do more research on anti-oxidants and importance of anti-oxidant foods in the diet and found that it is crucial for proper health. Recent studies suggest that antioxidants can prevent many types of cancers.
So start to include best antioxidant foods and fruits in your diet to stay healthy. Even though our body produces antioxidant by itself, its demand increases when we exposed to polluted air, X-ray exposure, etc.