Antioxidants 101
What are antioxidants?
Antioxidants play a crucial role in maintaining overall health by protecting the body from oxidative stress, a condition that arises from an imbalance between free radicals and antioxidants in the body. Free radicals, unstable molecules produced during normal metabolic processes and exposure to environmental factors, can lead to cellular damage and contribute to various chronic diseases, including heart disease, cancer, and neurodegenerative disorders. Antioxidants fight free radicals. By neutralizing these harmful free radicals, antioxidants help to reduce inflammation, support the immune system, and promote healthy aging. Incorporating a variety of antioxidant-rich foods into the diet, such as fruits, vegetables, nuts, and whole grains, is essential for harnessing their protective benefits and enhancing overall well-being.
Some of the top antioxidants include vitamin C, found in fruits and leafy greens, which helps boost the immune system and skin health. Vitamin E, present in nuts and seeds, supports cell function and protects skin from UV damage. Beta-carotene, abundant in colorful fruits and vegetables, converts to vitamin A and contributes to eye health. Selenium, a mineral found in Brazil nuts and seafood, aids in thyroid function and DNA synthesis. Flavonoids, present in tea, berries, and red wine, have anti-inflammatory properties. Other notable antioxidants include lycopene in tomatoes (cooked for higher levels), lutein in leafy greens, curcumin in turmeric, resveratrol in grapes, glutathione produced by the body, coenzyme Q10 in fatty fish, anthocyanins in blackberries and blueberries, polyphenols in dark chocolate, and astaxanthin in krill oil, all contributing to overall health and longevity.
Incorporating antioxidants into your daily routine
Incorporating antioxidants into meals can be simple and effective. Brightly colored fruits and vegetables, such as berries, spinach, and bell peppers, are excellent sources and can easily enhance a variety of dishes. Adding a handful of blueberries to your morning oatmeal or tossing some cherry tomatoes into a salad can boost the antioxidant content effortlessly. Additionally, using herbs and spices like turmeric, cinnamon, and ginger not only adds flavor but also increases the antioxidant levels in your meals. These small adjustments can help promote overall health without requiring drastic changes to your cooking routine. My favorite is adding a few packs of dried fruit in my car so when I inevitably take too long at the craft store (IYKYK) I can curb some hunger with my antioxidant-rich blueberries and feel proud for not succumbing to the delicious old-time candy at the checkout.
