We’ve all heard a lot about the significance of diet and the part antioxidants play in it. What, though, are antioxidants?
Antioxidants are compounds that neutralize free radicals, which are unstable chemicals that harm cell membranes, DNA, and other components of the cell. The atoms created by our regular activities, interactions with the environment, and lifestyle choices are known as free radicals.
Antioxidants help to protect our body from free radicals by neutralizing them and preventing us from daily cell and tissue damage. It maintains overall health and reduces the risk of chronic diseases. They boost the immune system, maintain healthy skin, and promote collagen production.
Antioxidants are important in diet and here is a list of the best 6 antioxidants that you should include in your diet.
Vitamin C
Ascorbic acid, or vitamin C, is another name for this water-soluble vitamin. Together with perhaps strengthening the immune system, vitamin C is the formative source of collagen, a fibrous material that makes up the body’s connective tissue and preserves the strength of skin, hair, and nails. To enable plant-based iron sources (such as spinach and kale) to absorb iron, vitamin C is essential. Along with preventing cell damage to the body, it also aids in reducing inflammation.
Top Vitamin C Food Sources – Citrus Fruits (Orange, Grapefruit, etc.), Broccoli, Bell Peppers
Lycopene
Watermelon, tomatoes, and other red fruits get their gorgeous color from this antioxidant. In addition to reducing the risk of heart disease, several types of cancer (such the prostate), and macular degeneration—an age-related eye condition—it also helps shield cells from the damaging effects of free radicals. Many studies demonstrating these advantages were conducted on people who did not take supplements but instead consumed foods high in lycopene.
Top Lycopene Food Sources: Watermelon, Red or Pink Grapefruit, Tomatoes
Vitamin E
Vitamin E as an antioxidant prevents the growth of harmful free radicals in our body. Studies have recommended including vitamin E in our diet as it prevents the risk of cancer. It has a good effect on eye cells as a good amount of the vitamin in our diet will reduce the risk of age-related macular degeneration.
Top Vitamin E Food Source: Spinach, Broccoli, Almonds, Kiwi, Sunflower Seeds
Blueberries
Blueberries have a few calories but they are nutrient-dense and high in antioxidants. Investigation reveals that blueberries include antioxidants that may prevent the aging-related loss of brain function by lowering inflammation, neutralizing dangerous free radicals, and changing the way some genes are expressed. It has also been shown that the antioxidants in blueberries, especially their anthocyanins, reduce blood pressure, LDL cholesterol, and heart disease risk factors.
Selenium
It is a powerful antioxidant that reduces oxidative stress in our body. It is linked to reducing the risk of chronic diseases such as cancer or cognitive decline. Selenium plays a crucial role in boosting our immune system and maintaining the health of our hearts. This antioxidant can be found in various food items so you can easily add it to your routine diet.
Top Selenium Food Sources: Brown Rice, Oats, Mushrooms
Omega-3 Fatty Acids
Omega-3 fatty acids play an important role in improving our overall health. Consuming a particular antioxidant reduces the risk of depression and anxiety. It has EPA (eicosapentaenoic acid) that works well to prevent or cure depression. It is also essential for the improvement of eye health This reduces inflammation by enhancing the heart’s health.
Top Omega-3 Fatty Acids Food Sources: Walnuts, Flax seeds, Chia seeds, fatty fishes
