Antioxidants: An Introduction
Antioxidants are molecules combatting oxidative stress by neutralizing free radicals. These unstable atoms can cause aging, diseases, and cancers. Natural antioxidants in foods are vital for maintaining health and preventing cellular damage.
Varieties of Natural Antioxidants
Natural antioxidants include vitamins C and E, flavonoids, tannins, phenols, and lignans. Each type is found in different foods and has unique benefits. For instance, flavonoids, found in berries, have been linked to heart health improvements.
Vitamin C: Citrus Powerhouse
Vitamin C, a potent antioxidant, is abundant in citrus fruits like oranges and lemons. Surprisingly, bell peppers and kale contain even higher amounts. It enhances the immune system and skin health while neutralizing harmful free radicals.
Vitamin E in Nuts and Seeds
Vitamin E is primarily found in nuts and seeds, such as almonds and sunflower seeds. It protects cells from oxidative damage and is essential for skin health. Interestingly, it also plays a role in reducing inflammation.
Phenolic Compounds in Berries
Berries, especially blueberries, are rich in phenolic compounds which have been linked to brain health. They not only help in preventing cognitive decline but also in improving memory and motor function with age.
Unveiling Cruciferous Vegetables
Cruciferous vegetables like broccoli and Brussels sprouts are packed with sulforaphane, an antioxidant that has shown potential in cancer prevention. It's surprisingly not from the plant itself but created during the chewing process.
Spices: Antioxidant Superstars
Common spices like turmeric, cinnamon, and cloves contain antioxidants in concentrations far exceeding those in fruits and vegetables. Curcumin in turmeric specifically has powerful anti-inflammatory and antioxidant properties, which may reduce the risk of various diseases.
What combats oxidative stress?
Free radicals
Antioxidants
Vitamin D
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