Health from A to Z

Antioxidants are heroes of health, and here are the foods where you can find them

Antioxidants are chemical substances that can prevent damage to cells and tissues from oxidative stress and free radicals.

Antioxidants are nutrients (vitamins and minerals), as well as enzymes (proteins in the body that participate in chemical reactions). They are also called molecules capable of inhibiting the oxidation of other molecules.

They have an incredible protective role against chronic diseases such as:

  • heart diseases
  • stroke
  • Alzheimer’s disease
  • cancer
  • rheumatoid arthritis
  • cataracts

Natural antioxidants are found in fruits and vegetables and seafood that feed on marine plants. There are thousands of antioxidant compounds, and the most common are vitamins A, C, and E, beta-carotene, and lycopene.

Mechanism of Action

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Any compound that can donate electrons and thus neutralize free radicals has antioxidant properties. Antioxidants act in three different ways:

  • they can reduce the energy of free radicals,
  • prevent their creation,
  • stop the chain reaction of oxidation.

Foods Rich in Antioxidants

Tomatoes: Tomatoes are full of lycopene, which falls into a group of antioxidants called carotenoids. You will get a lot of lycopene by eating fresh tomatoes. However, you can also make tomato sauce or eat them with a little oil.

Garlic: The antioxidant action of garlic consists of allicin, which takes a few minutes to start working.

Leave the crushed garlic to stand before adding it to the food. If you plan to cook it, keep the temperature below 140 degrees or add the garlic at the very end. Don’t overdo it!

Too much garlic can harm your stomach and blood pressure, and you will have an unpleasant smell on your breath and body.

Rustic homemade dark chocolate

Dark Chocolate: Chocolate lovers, rejoice. Your favorite sweet friend has antioxidants. The key is cocoa, so choose dark chocolate instead of milk or white. However, enjoy in moderation, as chocolate candies are rich in fats and sugar.

Coffee: That morning cup of coffee does more than just ‘wake you up.’ The antioxidants contained in coffee help to avoid cell damage. Don’t add sugar or sweeteners that have extra calories. To avoid caffeine overload, limit yourself to three to four cups of coffee a day.

Nuts: Related to other nuts, walnuts contain the most polyphenols, a type of antioxidant. You can eat only 7 walnuts and have a benefit. It is best to eat raw walnuts, as roasting can reduce the antioxidant effect.

Berries: Name any berry, and it is probably a good source of antioxidants. Blueberries, cranberries, strawberries, blackberries, raspberries, all are at the top of the list of fruits rich in antioxidants. Berries are low in calories and rich in plant fibers. One full handful of frozen or fresh berries a day is enough.

Red Pepper: White peppers are a good source of antioxidants, but red peppers take the prize for first place. They are full of carotenoids that can help prevent certain types of cancers. They are sweet enough to be enjoyed fresh, and thus best deliver their antioxidants.

Sweet Potato: The orange hue of sweet potatoes makes them an excellent source of beta-carotene, an antioxidant that helps avoid many diseases. Bake them in the oven or microwave with the skin to preserve their power to fight free radicals.”

Wine: A substance in red wine called resveratrol may help protect the heart and blood vessels. You can get the same benefit without alcohol by eating fresh red grapes. However, if a glass of wine is part of your evening routine, it’s nice to know that it can give you an antioxidant boost.

An interesting fact related to the resveratrol from red wine is the so-called ‘French Paradox.’ According to many scientific and epidemiological studies, it has been proven that the French consume food rich in saturated fatty acids, smoke cigarettes, and have low physical activity.

All these are risk factors for the occurrence of cardiovascular diseases, yet they have a significantly lower risk of developing cardiovascular (CVD) diseases, 36%, compared to 75% among Americans. Scientists have discovered that this low risk of CVD diseases among the French is due to the antioxidant effect of resveratrol from the red wine they regularly and daily consume. However, don’t overdo it, stick to one to two glasses of red wine a day.

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