You've most likely heard that antioxidants can do quite a lot for your body. According to most research studies, they are capable of preventing various kinds of diseases, including diabetes, heart attack, and cancer. Nevertheless, what are antioxidants, and how can you implement them in your diet? Well, don't worry because in our article we will do our actual best to provide an adequate answer to your questions.
What Is an Antioxidant?
Your body cells face threats every single day. Besides viruses and infections, free radicals can also cause damage to your cells and DNA, especially if their levels become too high. The free radicals are mostly generated during metabolism and while performing powerful exercises, as well as in response to things like pollution, UV exposure, and smoking.
In normal conditions, free radicals aren't really bad on their own; they can actually serve some essential functions in the body, such as indicating between cells. However, if the number of radicals rises, they can become a pretty big problem and pose a serious threat to your body.
The antioxidants are chemical compounds that can help stop or limit the harm caused by free radicals. Generally, your body has its own antioxidant barriers to keep the free radicals away, but sometimes that's not enough. So you will need to insert extra ones through your meals, especially fruits, vegetables, and other plant-based foods. The most popular antioxidants are vitamin C & E, selenium, and carotenoid, including beta-carotenes, lycopenes, and luteins.
How To Implement Antioxidants To Your Diet?
Inserting additional antioxidants through your diet can be pretty essential for the functioning of your body. There are 2 different ways that you can insert antioxidants into your diet - through food and supplements.
Add Antioxidants Through Food
When it comes to adding antioxidants through food, you shouldn't just focus on one food group; instead, incorporate a variety of fruits, vegetables, and nuts into your diet.
Purple and Blue Grapes
Grapes, particularly the dark-colored ones, are full of phytochemicals - antioxidants that can protect your body from cancer and any heart problems. They also carry a fair amount of vitamin C and selenium.
Blueberries, raspberries, and blackberries contain many vitamins and minerals known to strengthen your immune system and protect your cells from damage. Several studies have confirmed that they contain the biggest amount of antioxidants out of all the other fruits and vegetables.
A dark chocolate bar includes high intensity of nourishment and antioxidants. Analysts have said that dark chocolate can offer a variety of possible benefits, including decreased inflammation, promotion of good cholesterol, and lower chances of heart disease.
Next up on the list, we have strawberries. Apart from being greatly rich in vitamin C, they also contain other minerals like anthocyanins and polyphenols, which have strong antioxidant powers and can prevent numerous diseases.
Surprisingly enough, seeds offer high levels of vitamin E and a bunch of calories. Some of the most common seeds include almonds, sunflower seeds, peanuts, etc.
It holds on many nutrients, featuring vitamins A, C, and K, as well as a few vital antioxidants. Like strawberries, these vegetables contain high levels of anthocyanin, which gives the cabbage its red color and helps promote a healthier heart and reduce inflammation.
Didn't your mother always tell you to eat your spinach? Well, she was right! Spinach is a leafy vegetable that is full of minerals and antioxidants. Zeaxanthin and lutein are the 2 main antioxidants in spinach. They help support eye health and prevent damage from ultraviolet (UV) rays and other dangerous light waves.
Add Antioxidants Through Supplements
If you can't get enough fruits and herbs in your diet, then you may want to reconsider taking a multivitamin supplement. There are thousands of options available on the market, but we strongly suggest that you stick with vitamin c supplements. They are extremely beneficial and come at a reasonable price tag.