Antioxidants are useful for the integrity of the body's cells and neutralize free radicals. They are found in foods rich in vitamin A, vitamin C, and beta-carotene.
What are antioxidants?
Antioxidants are substances that can prevent or slow cell damage caused by free radicals and unstable molecules that the body produces in response to environmental and other stresses. It helps neutralize free radicals in our body and promotes overall health.
Sources of Antioxidants can be natural or synthetic. Some plant foods are rich in antioxidants, as plant antioxidants are a type of phytonutrient. The body also produces some antioxidants known as endogenous antioxidants in addition to antioxidants that come from outside the body, which are called exogenous.
Free radicals are waste products produced by cells while the body processes food and interacts with the environment. If the body cannot process and remove free radicals efficiently, oxidative stress can result. This can harm cells and body functions.
The factors that increase the production of free radicals in the body can be internal, such as inflammation, or external factors such as pollution, exposure to UV rays, and cigarette smoke.
Oxidative stress has been linked to heart disease, cancer, arthritis, stroke, respiratory disease, immune deficiency, emphysema, Parkinson's disease, and inflammatory conditions.
The importance of antioxidants
Fight against heart disease
Antioxidants found in coffee or tea, known as polyphenol antioxidants, may help prevent heart disease. It also works to prevent fat oxidation and thus reduce internal inflammation that may increase the risk of heart disease and diabetes.
Fight nervous and mood disorders
There is a link between free radicals and mood disorders as well as complex neurological diseases. Antioxidants may fight neuritis caused by free radical damage, which is thought to be a precursor to neurodegenerative diseases such as Alzheimer's and Parkinson's. By reducing free radicals, you can improve symptoms associated with anxiety and depression.
Strengthening the body's natural defenses
Free radicals are formed naturally by the body during exercise and through various energy processes in the body. At the same time, your body releases enzymes to keep these free radicals in check.
Many antioxidants work by damping the free radicals' need for an extra electron, thus neutralizing these potentially harmful particles.
Fight the mental effects of aging
Antioxidants, such as vitamins E and C, found in berries may help counter the effects of aging and prevent memory loss. The antioxidants do this by helping improve the ability of brain cells to maintain long-term communication.
Preserve the product
Just as antioxidants work in the body to help slow the aging process, it is possible to slow the ripening - or over-ripening - process of fruits and vegetables by enhancing the concentration of natural antioxidants through traditional breeding and genetic engineering. This allows the products to remain more mature for a longer time, which prevents food wastage.
Improve vision
Carotenoids - pigments found in a number of fruits and vegetables - protect dark green, yellow and orange plants from sun damage. When ingested, these carotenoids form vitamin A in the body, which also has a protective effect.
Vitamin A regulates the pigment produced by the retina (the light-sensitive tissue layer in the eye), helping to protect the eye from sun damage while maintaining low-light functions and color vision.
Reducing the external signs of aging
By neutralizing free radicals, antioxidants may help not only reduce the internal deterioration caused by aging, but also from the external physical effects. Antioxidants may reduce signs of aging by reducing wrinkles, preserving skin texture, and even reducing exposure to sun damage.
Prevent rancidity
Foods that contain high levels of unsaturated fats, such as butter and meats, are prone to spoilage due to oxidation from exposure to air.
Not only does stink impart an unpleasant smell and taste, but it also reduces the nutritional value of the food. Natural or synthetic Antioxidants prevent rancidity by preventing oxidation.
Sources of antioxidants
The best sources of antioxidants are plant foods, especially fruits and vegetables. Foods high in Antioxidants are often referred to as superfoods or functional foods.
To get some antioxidants, you should include the following in the diet:
Antioxidants and Vitamin A.
Vitamin A is found in dairy products, eggs and liver.
Antioxidants and Vitamin C.
Vitamin C is found in most fruits and vegetables, especially berries, oranges, and peppers.
Vitamin E.
Vitamin E is found in nuts, seeds, sunflower and other vegetable oils and leafy vegetables.
Beta-carotene
Beta-carotene is found in brightly colored fruits and vegetables such as carrots, peas, spinach and mangoes.
Beta Carotene is a carotenoid, which means that the body can convert it into vitamin A (retinol).
Lycopene
Lycopene is found in pink and red fruits and vegetables, including tomatoes and melons.
Lutein
Lutein is found in green leafy vegetables, corn, papaya and oranges.
Selenium
Selenium is found in rice, corn, wheat and other whole grains, as well as nuts, eggs, cheese and legumes.
Vitamin and antioxidant supplements
Antioxidants are most effective when they are obtained from whole foods, rather than isolating them from food and offering them in tablet form.
Some vitamin supplements can increase the risk of cancer, for example vitamin A (beta-carotene) has been associated with a reduced risk of some types of cancer, but an increase in other conditions such as lung cancer in smokers if vitamin A is purified from nutrients.