ANTIOXIDANTS

Antioxidants come up frequently in discussions about good health and preventing diseases. These powerful substances, which mostly come from the fresh fruits and vegetables we eat, prohibit (and in some cases even prevent), the oxidation of other molecules in the body.

Antioxidants are natural molecules found in certain foods that help neutralize free radicals in our bodies. These free radicals are byproducts of metabolism and our environment.

The benefits of antioxidants are very important to good health, because if free radicals are left unchallenged, they can cause a wide range of illnesses and chronic diseases.

Free radicals can damage cells all over the body and cause oxidative stress. 

Oxidative stress has been closely associated with heart disease, cancer, arthritis, stroke, respiratory diseases, immune deficiency, emphysema, Parkinson's disease and other inflammatory or ischemic conditions.

What do antioxidants do?

Antioxidants serve as protection against damages that free radicals can cause to the cell by terminating the free radicals reaction with those cells. Some antioxidants are products of normal metabolism and others are found in food.

There are a wide range of antioxidants found in nature, and because they are so varied, different antioxidants provide benefits to different parts of the body. 

For example, beta-carotene (and other carotenoids) is very beneficial to eye health, lycopene is beneficial for helping maintain prostate health, flavonoids are especially beneficial for heart health, and proanthocyanidins are beneficial for urinary tract health

Synthetic antioxidants are widely used in the cosmetic and food industries, but may cause more harm than good due to their high volatility. As a result, it is important to obtain your antioxidants from natural sources as much as possible.

Micronutrients such as vitamin C, vitamin E and beta-carotene, minerals such as selenium and manganese and many other flavonoids, polyphenols and phytoestrogens found in food all serve as antioxidants.

Each antioxidant serves a different function and is not interchangeable with another. This is why a varied diet is so important.

Sources of antioxidants

The best sources of antioxidants are plants (fruits and vegetables). Foods that are particularly high in antioxidants are often referred to as a "superfood" or "functional food" and include many types of berries, leafy greens, eggplant, legumes such as black beans or kidney beans and certain teas. 

Foods with rich, vibrant colors like tomato, and carrots, often contain the most antioxidants.

The following foods are also good sources of antioxidants. 

• Blueberries
• Apples
• Broccoli
• Spinach
• Lentils
• Pears
• Carrots
• Tomato

Cooking particular foods can either increase or decrease antioxidant levels. Lycopene is the antioxidant that gives tomatoes their rich red color. 

When tomatoes are heat-treated, the lycopene becomes more bio-available (easier for our bodies to process and use).

However, studies have shown that cauliflower, peas and zucchini lose much of their antioxidant activity in the cooking process. 

Keep in mind that the important thing is eating a variety of antioxidant-rich foods, cooked and raw, so that preparation can be your personal preference.

Health Benefits of Antioxidants

Antioxidants benefit your health by cleaning free radicals out of your bloodstream. They have a range of health benefits. 

Some studies have shown that antioxdants reduce the signs of aging by minimizing wrinkles and preserving the texture of the skin. They can even protect your skin from sun damage, and reduce the incidence of sunburn.

Although antioxidants aren't proven to treat any conditions, research has shown that antioxidants have also been implicated in the prevention of a number of degenerative, age-related disease, including:

• Cancer
• Cardiovascular disease
• Cognitive impairment
• Immune dysfunction
• Cataracts
• Macular degeneration
• Alzheimer's

Ways to incorporate more antioxidants into your diet

The following tips could help increase your antioxidant intake:

• Make sure you have a fruits or a vegetable every time you eat, meals and snacks included.
• Have a daily green or matcha tea.
• Look at the colors on your plate; is all of your food brown or beige? If so, it is likely that the antioxidants are low. Add in foods with rich color like kale, beets and berries.
• Spice it up! Make turmeric, cumin, oregano, ginger, clove and cinnamon your go-to spices to amp up the antioxidant content of your meals.
• Snack on nuts, seeds, and dried fruit.

Or, try these healthy and delicious recipes developed by registered dietitians:

• Cherry-almond smoothie.
• Spicy cinnamon-ginger roasted carrot.
• Roast beets and red quinoa salad with orange-beet balsamic vinaigrette.
• Carrot cake power smoothie.
• Chickpea, kale and cashew superfood soup.
• Spicy Thai lettuce wraps.
• Cure-all juice.