The body needs antioxidants to function naturally as they protect cells from damage due to free radicals
By Shahnaz Husain
Your body requires antioxidants to function naturally as these are the very building blocks that protect your cells from damage due to free radicals. There are certain foods, vegetables, seeds and nuts that are a source of rich antioxidant diet healthy for your heat and prevent chronic illness from occurring by combating oxidative stress.
What are antioxidants?
Antioxidants help neutralise free radicals, the unstable molecules that are responsible for cell damage and numerous health problems. Your body naturally produces free radicals; then there are environmental factors that contribute to it like smoking and pollution. Primary antioxidants are beneficial to your health as they neutralise free radicals through prevention of the state of body reaching to the level of oxidative stress. The benefits of antioxidant-rich foods are below:
Boosts cognitive function
Some types of antioxidants helps in preventing cognitive decline due to age factor, reduces the risk of Alzheimer’s too. For instance, introducing legumes, vegetables and fruits in your diet in plentiful may help reduce the risk of chronic diseases along with improving cognitive function. Additionally, anxiety and depression too can be eliminated through introducing a diet rich in antioxidants.
Breaking down the food rich in antioxidants
Vitamin A – Dairy products, the liver and eggs.
Vitamin C – Berries, oranges and bell peppers.
Vitamin E – Nuts and seeds, and green leafy vegetables.
Beta-carotene – Choosing brightly coloured fruits and vegetables, like tomatoes and watermelon.
Lutein – Found in green, leafy vegetables, corn, papaya and oranges.
Selenium – Rich sources are found in whole grains, nuts, eggs, cheese, legumes and certain cereals.
Eggplants, black and kidney beans, green and black teas, red grapes, dark chocolates, pomegranates
Supports skin health
Antioxidants help you in retaining youthful skin and slowing the process of ageing on your skin delaying the onset of wrinkles and other signs of ageing. These components helps shield against UV rays, reduce inflammation and promotes good skin health including collagen production and reversing uneven skin tone.
Boosts eye health
Incorporating diet rich in Vitamin E and C supports your eye health thereby reducing the risk of macular degeneration and cataracts.
Source of antioxidants
Best source of antioxidants are certain food items and certain seeds that should be incorporated within your diet for increasing your health and boosting immunity, these would be:
All the bright coloured berries that should include raspberries, strawberries, blueberries, etc.
All the green vegetables, cruciferous one is rich source of antioxidants.
Citrus fruits and seasonal fruits that are rich in Vitamin C and E.
Nuts, whole grains and cereals.
Lean meat, poultry and dairy products.
How to incorporate maximum antioxidants in your daily diet?
As per diet experts and nutritionists, it is essential that you have a certain quantity of antioxidant rich foods that should be eating 1 ½ cups of fruits and 2 ½ cups of vegetables each day.
Choosing foods as per your lifestyle that support your overall health with a combination of fresh food, frozen variety or canned versions that works well with your daily routine.
It is said that you should eat rainbow diet that should be absolutely filled with colourful food that should be added to your plate daily.
Your snacks too should include fruits and sauté vegetables that should be able to support the daily needs of your antioxidants. Nuts and seeds together are good to be used in smoothies. Strawberry with cale and a scoop of nut butter makes a delicious combination.
Herbs and spices used in your daily diet in salads will add unique flavour like clove, cinnamon and peppermint these contain antioxidants.
Additional tips for antioxidant diet
Ample fruits and vegetables daily in our diet helps increase your antioxidant levels.
Matcha tea or green tea is a good way to boost your antioxidant intake daily.
Choose berries, beat and kale for making natural smoothies as these rich colours are indicative of higher amount of antioxidant levels.
Improve the flavour of your meals with antioxidant content by including spices like ginger, oregano, cumin and turmeric. For this very reason the Indian food recipe is said to be rich in antioxidants on daily basis of consumption and cooking.
Ensure that you are choosing unsalted nits, seeds and dried fruits, like sunflower seeds can be used as snacks and Brazil nuts are good too.
Retaining antioxidants while cooking
It is essential to note that while you like to cook your food to the best method so it tastes wonderful, it is to be noted that cooking methods influence the retention or destruction of antioxidants. Therefore, it is advisable that you choose sauté, stir-frying, steaming as primary food option if you are to preserve the antioxidant properties over deep frying or boiling. For instance, cooking tomatoes and cauliflowers may be cooked well but peas may lose its level of antioxidant content due to heat.
