You might be familiar with the saying, “An apple a day keeps the doctor away.” This is true because studies show that there are certain substances found in fresh fruits and vegetables that can be very beneficial to our health. Such substances are called super antioxidants.

The meaning of “Antioxidants”

The prefix ‘anti‘ means against, in this case, the ‘anti’ in antioxidant describes the effect these chemicals have against oxidants.

Oxidants, usually referred to as ‘free radicals’ are produced as a natural by-product of the millions of biochemical processes undertaken by the body every minute. The same life-giving oxygen that supports all the functions of the body creates these harmful by-products which cause cell damage, usually to DNA, fats, and proteins. (source)

Free radicals

Free radicals are natural enemies of antioxidants. They enter the body through external influences such as exposure to the sun, pesticides and other kinds of environmental pollution. Besides, their levels are increased by mental and physical stress, the consumption of alcoholic beverages, unhealthy foods, and cigarette smoke.

The function of antioxidants is to destroy harmful free radicals, counteracting the damaging of tissues and in effect, treating aging or causing its retardation.

Neutralizing the free radicals

Though free radicals are not necessarily bad, when there are too many of them, they may cause damage, leading to tissue destruction, and eventually chronic disorders, like aging, cancer, Alzheimer’s disease, heart disease, and more.

Although antioxidants cannot completely rid our bodies of free radicals, they can, however, work to retard or minimize the damage caused. Antioxidants block the process of oxidation by neutralizing free radicals. By neutralizing, they become oxidized. For this reason, our bodies are always in need of a constant source of antioxidants.

Oxidation

In much the same way as oxidation causes rust on cars, oxidation inside the body causes a breakdown of cells. If the amount of free radical oxidation in the body is allowed to rise to an unhealthy level, it can result in extensive damage to cellular components and can accelerate the aging process. 

More importantly, it may contribute to a wide range of degenerative illnesses and reduce the body’s ability to deal with other problems, including cardiovascular malfunction, eye disease, and cancer.

Compromised immune system

Additionally, it may result in a compromised immune system, leading to immunological disorders and a lessening of the body’s ability to heal wounds and overcome infections. Some studies indicate possible links to arthritis and similar chronic conditions. 

Antioxidants counter these effects by binding with free radicals before they can cause damage. They then convert them into non-damaging biochemical substances, assisting enormously with the reparation of cellular damage. 

Raw vegetables and fruit

Cooking can destroy some antioxidants and interfere with the body’s ability to absorb them, so eating raw vegetables and fruit, and including sprouts in the diet can help. Steaming vegetables as opposed to frying, microwaving, or boiling is also a good idea.

Antioxidants are best taken in combination, since single antioxidants, such as vitamin E, need other vitamins to work as an effective antioxidant. Food and natural supplements may, therefore, provide the most bio-available source of antioxidants.

Certain antioxidant enzymes are produced within the body. Other antioxidants can be consumed through the diet. Some of the better knowns include the antioxidant vitamins beta-carotene, vitamin B6, vitamin C, and vitamin E.

Minerals such as selenium, zinc, glutathione, and co-enzyme Q10 may also have antioxidant properties, and so may flavonoids such as cranberry, some amino acids, plus organic extracts from milk thistle and the tree known as Ginkgo Biloba.

Sources of Antioxidants

Plant foods are rich sources of antioxidants. They are most abundant in fruits and vegetables, as well as other foods including nuts, whole grains

The Fruit Category

Many fruits are high in antioxidants, packed with vitamins, and beneficial in a number of ways. These include cranberries, red grapes, peaches, raspberries, strawberries, red currants, figs, cherries, pears, guava, oranges, apricots, mango, red grapes, cantaloupe, watermelon, papaya, and tomatoes.

Dried Fruits

With the water removed, the antioxidant ratio is higher in dried fruits than in fresh. Consider taking along dried pears, plums, apples, peaches, figs, dates and raisins. However, be careful of sugar content; avoid dried fruits that have processed sugars added to them to make them sweeter.

The Vegetable Category

Didn’t your mother always tell you to eat your vegetables? Broccoli, spinach, carrots, and potatoes are all high in antioxidants, and so are artichokes, cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens, and kale.

The Nut Category

Out of all nuts, pecans, walnuts, and hazelnuts are the nuttiest. Pecans especially were said to contain the most number of antioxidant compounds and made it to the top of the antioxidant food list.

The Spice and Herb Category

Many spices are loaded with antioxidants, like cinnamon, oregano, turmeric, cumin, parsley, basil, curry powder, mustard seed, ginger, pepper, chili powder, paprika, garlic, coriander, onion, and cardamom. Herbs include sage, thyme, marjoram, tarragon, peppermint, oregano, savory, basil and dill weed. All contribute complexity and flavor to your meals, but also are high in antioxidants

Stuff yourself full with healthy, plant-based antioxidants and live longer, leaner, fitter and happier!!!

Did you find this post useful, inspiring? Save one of these pins above to your healthy lifestyle board on Pinterest.