Numerous metabolic reactions occur in the human body, forming free radicals. These unstable molecules contain one or more unpaired electrons and are responsible for oxidative stress. The waste from the cellular processes in our body becomes free radicals. These can lead to damage and inflammation, so; these free radicals need neutralization. In addition to outside factors, there are also inside factors, especially environmental ones, such as stress, smoking, alcohol, and exposure to ultraviolet rays which can produce free radicals. These factors can also damage cellular structures such as plasma membranes and DNA, causing cellular aging processes. So often, and developing various diseases such as tumors, cardiovascular diseases, and autoimmune diseases.
Antioxidants are a great helper in canceling out these damages from our bodies. Healthy plants foods, seeds, persimmon seeds and powder
and oils contain antioxidants.
As long as you are getting fresh fruit and veggies in your daily diet, you are good to go, as there are no specific recommendations for antioxidants.
The antioxidants in a healthy diet contain some vitamins, particularly vitamin A, vitamin C, and vitamin E, minerals such as copper, zinc, and selenium. Including other nutrients such as carotenoids and polyphenols.
Antioxidants become valuable allies for our health to counteract the action of cellular oxidation. These are examples of antioxidants.
Green tea: This concentrates on antioxidants because it contains polyphenols, bioflavonoids, and tannins, helps reduce the absorption of sugars, facilitates digestion, remineralizes bones, and strengthens skin and hair.
Cocoa: Another excellent food for its catechin content; polyphenols with vasodilating action. It helps to reduce blood pressure and regulate cholesterol. A piece of chocolate, preferably dark, is recommended to protect the heart and improve mood.
Cereals: We cannot miss the consumption of grains. It is better to consume them whole because they are sources of essential micronutrients such as iron, selenium, zinc, and magnesium.
Legumes (beans, chickpeas, and lentils); contain polyphenols called saponins, present above all in the peel, which have anti-cancer properties. However, sprouting, soaking, cooking beans and legumes will make them easy to digest.
Fish: Another powerful antioxidant is fish. It is rich in essential omega-three eicosatetraenoic acid) and DHA (docosahexaenoic acid) with anti-inflammatory and antioxidant properties. These have a role in protecting the heart. Mackerel, salmon, herring, and swordfish are particularly rich in them. Add salmon steaks to your food recipe and enjoy!
Olive oil: Better if an extra virgin, has a robust and powerful antioxidant because it is rich in alpha-tocopherols, better known as vitamin E. The recommendation is to add it to your food raw and dose it with a spoon.
Oily seeds, like chia, hemp, flax, sesame, pumpkins, and sunflower seeds, are excellent as a mid-morning and mid-afternoon snack and provide a good supply of fiber and essential nutrient minerals such as selenium, iron, magnesium, and phosphorus. In addition, they are rich in omega-three and have benefits for heart health and brain function. The recommendation is to consume about 30 g per day.
Spices: used to flavor and make foods tastier, they have antioxidant properties. For example, curcumin, an active ingredient in the turmeric plant, typically used in Asian countries, is a potent anti-inflammatory because it inhibits inflammation reactions. It would also seem to have an action in preventing cardiovascular and neurodegenerative diseases.
Another excellent factor is food cooking: cooking might destroy some or all the essential nutrients. Therefore, if possible, it is better to consume them raw or blanched to preserve as much as possible the antioxidant power. In addition, food supplements and some cosmetic products on the market are also rich in antioxidants as they help maintain physical well-being.