Food provides us with biologically occurring antioxidants. Antioxidants are nutrients that safeguard the body and the immune system from unsafe molecules called free radicals. Free radicals are volatile molecules that arise as a effect of oxidative processes such as the burning of sugars for energy, the release of digestive enzymes to break down food and the processing of environmental pollutants.
The term “free radical” actually refers to an atom or molecule that has at least one unpaired electron. This unpaired electron is unusually reactive to other atoms or groups of atoms and therefore extreme free radicals can impede with the cells ability to function typically. At high levels, free radicals can also cause cell damage which is a issue in many health woes, including age-related conditions such as Alzheimer’s and the development of cardiovascular diseases, cancer and other conditions.
An antioxidant will attach to the unpaired electrons and stabilize the free radical. Antioxidants can also nip in the bud the oxidation process in the first place but in the process of neutralizing the free radicals the antioxidant will grow to be oxidized itself. That is why we need a constant quantity of antioxidants in our diets. Oxidation is a instinctive process of living and it cannot be avoided but the it can cause can be minimized with a wholesome intake of antioxidants.
Common foods that we eat everyday provide us with antioxidants. Vitamin C comes from citrus fruits and strawberries. Vitamin A and carotenoids are found in pumpkin, butternut squash and other deep orange foods. Vitamin is found in nuts, seed and whole grains. Selenium comes from eggs, chicken, red meat, fish and shellfish. An assortment of phytochemicals including flavonoids and polyphenols can be found in soy, red wine, grapes, cranberries and green tea. Lycopene is from tomatoes and watermelon and Lutein comes from deep green vegetables similar to spinach and kale. Lignan can be found in whole grains like oats and barley and in addition in flaxseeds.
There are also vitamin like antioxidants including Coenzyme Q10 (CoQ10) and Glutathione and antioxidant enzymes made by the body including superoxide dismutase (SOD), catalase and glutathione peroxidase.
Because of the widespread proof from the past few years about the benefits of antioxidants, many antioxidants are now available in supplement form. These supplements range from relatively safe, such as vitamin C tablets to outright dangerous. No single antioxidant is beneficial to the body as the usefulness comes from the synergy between the nutrients.
So the finest way to get your antioxidants is by consuming a diet of beneficial, healthy food with an emphasis on fruits, vegetables, whole grains, lean meats and fish. It is suggested that we consume at least 5 or more servings a day of fruits and vegetables and more may even be better. After all most fruits and vegetables are lower calorie and nutrient dense and there is no threat from consuming your antioxidants via food as opposed to supplements.
You can often tell the antioxidant level of a fruit based upon its color. The deep colors of nature supply the highest levels of antioxidants. So eat deep purple blueberries, bright red tomatoes, deep green kale and spinach, orange oranges and pumpkins. The more colors you consume the higher your antioxidant intake will be.
