These Are 10 Strong Antioxidants That You Can Add To Your Diet
Eating a balanced diet can be challenging, but it is not impossible. You are probably very satisfied with your diet and are just looking to add extra punches of nutrients to your daily diet. Maybe you are not happy with your current diet, and are looking to make small, balanced changes that will be easier to stick to overtime. No matter what you do, it is always a good idea to include more antioxidants in your diet.
"Antioxidant is a naturally occurring compound found in vitamins and minerals that fight free radicals in the body," said Meryl Pritchard, a nutritionist and health chef. “Free radicals are a natural product when we convert food into energy, and they come from external sources such as natural toxins found in our air, water, food, and cleaning / beauty products. Free radicals can be dangerous because they can have the potential to damage our DNA structure, and in large quantities can cause oxidative stress that can lead to disease.1
"Antioxidant basically means anti-oxidation. You can think of oxidation as rust, or aging in the body, caused by free radicals," he continues. "Antioxidants fight these free radicals - they safely remove from our bodies, help process the repair of our DNA, and keep cells healthy. It's easier for us to use antioxidants in their natural way through our diet."
Fortunately, you do not need to take prescription supplements to supplement your antioxidant diet. “Antioxidants are naturally found in plants,” says Isabel K. Smith, a registered nutritionist. Fruits, vegetables, nuts and other plant compounds all contain antioxidants, and the color of the plant determines the type of antioxidant that is present.
Are you sure you should start adding more antioxidants to your diet? Similarly. So forward, Pritchard, Smith, and registered nutritionist Lisa Moskovitz share some of the most powerful antioxidants and their sources.
01 Beta Cerotene
"This is an important vitamin that directly promotes eye health," said Moskowitz. Carrots are rich in antioxidant beta carotene, which is converted to our bodies by vitamin A.2.
02 Vitamin E
Moskowitz recommends the benefits of vitamin E length. “This anti-soluble antioxidant inhibits the production of stress-inducing stress that can lead to chronic diseases, such as heart disease. Vitamin E can support your immune system, "he said, noting that vegetable oils - including sunflower oil and safflower oils, nuts, and seeds - are excellent sources of this important vitamin.
03 Vitamin C
"Vitamin C not only helps to balance our immune system, but it can also reduce free molecules, protecting the body from oxidative damage," Moskowitz said. It is found in many fruits and vegetables, but if broccoli or oranges are not your jam, do not worry — cork is also a very powerful source of vitamin C. (According to Pritchard, cork has more vitamin C than most berries.)
04 Resveratrol
"This potent polyphenol has many health benefits," Moskowitz said. “These include preventing heart disease, lowering cholesterol, improving skin firmness, and even helping with blood sugar or insulin levels. Resveratrol is naturally found in small amounts within the skin of red grapes (hence red wine), blueberries, and nuts.
05 Quercetin
Quercetin is the source of most flavonoids in the diet. "Quercetin has been linked to improving exercise performance, reducing inflammation, and controlling blood pressure," Moskowitz said. He says it can also be used to treat hay fever, asthma, gout, and chronic fatigue syndrome under a doctor's recommendation and guidance.
06 Selenium
This mineral trace plays an important role in immune function, DNA synthesis, metabolism, and can support thyroid health, "says Moskowitz." Brazilian nuts are the best source of this important antioxidant. In addition, a lot of animal protein such as chicken, beef, and fish also provides a great source of selenium. ”
07 CoQ10
Coenzyme Q10 is an antioxidant produced by our body naturally, and is essential for cell growth and repair, ”says Moskowitz. The best sources of CoQ10 are organic meat, other lean meats such as pork or chicken, fatty fish including trout and herring, spinach, strawberries, and lentils.
08 Catechism
Catechins are a type of flavanol that has strong antioxidant properties. One of the most widely read catechins is EGCG (epigallocatechin gallate), which is found naturally in tea, such as green, black, and white. Both Smith and Moskowitz claim that EGCG has a significant effect on inflammation and oxidative stress.
09 Anthocyanins
As members of the flavonoid group, anthocyanins give certain foods their natural blue, red, or purple color. For that reason, Moskowitz claims that the best sources of anthocyanins include berry berries, green berries, cranberries, cherries, red cabbage, and blackcurrant. Pritchard also recommends acai as another source of anthocyanins. Not only do they have antioxidant properties that can improve vascular health and lower blood pressure, but they also have anti-inflammatory and anti-bacterial properties.
10 Lypocene
This antioxidant is mainly found in tomatoes and other red or pink fruits. According to Smith, it is non-invasive, has good heart health, and is good for skin health. He says the best way to get lycopene is to eat watermelon or cooked tomatoes.