Antioxidants vs Free Radicals
Most health problems are caused by free radicals. Free radicals from known factors such as stress, nicotine, UV radiation, fumes and even certain medications subject the cells to damage when they become excessive.
They cause skin aging and the development of various cardiovascular and neurological diseases.
Antioxidants prevent cell damage and oxidation and provide optimal cell protection. They are radical scavengers that have several beneficial effects on health.
Antioxidant Rich Foods
Blueberries contain plenty of polyphenols and resveratrol. Polyphenols are responsible for the color and the aroma and have an antioxidant effect.
They can inhibit inflammation and protect the cells from damage, regular consumption can prevent cancer.
They contain essential minerals and natural vitamins such as A, C and E. This contributes to the strengthening of the immune system, has a positive effect on the skin cells and should prevent calcification of the vessels.
2Coffee, cocoa and chocolate
Coffee also contain polyphenols which are anti-inflammatory and cancer-preventive. Dark chocolate contains phytochemicals that counteract free radical accumulation.
The higher the cocoa content, the bitter the taste, the higher the antioxidant it contains.
Apples are rich in vitamin C, especially the skin. This strengthens the body’s defenses are said to extend life expectancy.
In addition, apples contain over 30 trace elements and important minerals such as potassium.
Sweet potatoes have much more good properties compared to ordinary potatoes.
They help prevent constipation and maintain a healthy digestive tract.
They contain calcium and a lot of vitamin A.
Tomatoes are rich in carotenoids and lycopene which are very powerful antioxidants that should prevent cancer.
Dark red tomatoes contain more lycopene.
Citrus fruits contain a lot of vitamin C and flavonoids. Fresh fruit juices can be integrated into your diet.
The fresher the juice, the higher the vitamin content and antioxidant effect. A freshly squeezed orange juice is ideal.
Red berries are packed with valuable ingredients or antioxidants. They contain a lot of vitamins C, A and E, minerals like iron, magnesium, zinc, potassium and calcium as well as the phytonutrients polyphenols and ellagic acid.
A bowl of berries a day provides the recommended number of antioxidants that should help protect against cardiovascular diseases and pathogens from the environment.
Strawberries are also high in fiber which promotes good digestion. They also have high folic acid content which can benefit pregnant women.
Broccoli is high in vitamin C, iron, folic acid, potassium, calcium, sodium, beta-carotene and sulforaphane, the phytochemical that is a natural weapon against various cancers.
Because of its delicate nature, broccoli should be steamed or stewed. However, it should be noted that microwave preparation destroys antioxidants.
Nuts are very rich in vitamin E, which is one of the strongest antioxidants as they have anti-inflammatory properties.
A handful of nuts significantly reduces oxidative stress.
Walnuts have the highest number of antioxidant polyphenols.
The green vegetables contain lots of vitamin C, E, and A. In addition, it’s rich in fiber and important minerals such as potassium, calcium and iron and many phytochemicals like quercetin.
It contains sulforaphane which has anti-inflammatory and antimicrobial properties that prevent cancer and help with rheumatoid arthritis and diabetes.
Kale is also a favorite ingredient for vegetable smoothies. When buying, make sure the leaves are deep green and don’t have yellow or wilted spots.
11Red and purple grapes
Grapes contain valuable vitamins and minerals like vitamin C and selenium polyphenols. These important radical scavengers prevent cancer and heart disease.
It also contains the antioxidant fisetin which is beneficial in strengthening long-term memory. Dark grapes (purple or red) have higher levels of phytochemicals compared to green grapes.
Pomegranates have high content of bioactive ingredients that have good effects on cardiovascular diseases, inflammatory processes and prostate cancer.
They contain flavonoids such as anthocyanins, polyphenols and phenolic acids such as ellagic acid which have important functions in cell regulation.
They are also rich in potassium, which is important for the muscles, heart and the nerves. As well as iron, which plays a crucial role in the formation of blood. The seeds of pomegranate are packed with the precious antioxidants.
Basically, if you eat healthy, balanced and varied, you provide your body with the important nutrients. Include these foods in your daily meals to cover the daily vitamin requirement.
To make sure you get all the nutrients out of these foods, wash them well under running water and avoid peeling as most antioxidants are in the skin.