Antioxidants

Antioxidants came to public attention in the 1990s, when scientists began to understand that free radicals. 

Free radicals attack and damage healthy cells in our bodies. This calls for antioxidants that help prevent or slow that damage. A balance between them is crucial. Lack of balance between antioxidants and free radicals causes oxidative stress which causes premature aging, disease, and chronic inflammation. 

our bodies produce free radicles through natural processes. However, pollution, stress, and also fried foods accelerate their production. Antioxidant includes vitamins and minerals which are nutritious to our bodies. 

Below are some benefits and food sources of antioxidants. 

Vitamin C

• protects neurons and improves cognitive function and may help with stress. 
• Boosts immune system. 
• Synthesis of collagen skin helps to firm and brighten skin making it healthier. 

Food sources: Brussels sprouts, broccoli, cauliflower, cantaloupe, grapefruit, leafy greens, kale, kiwi, lemon, orange, papaya, tomatoes, strawberries, sweet potato, and bell peppers.

 

Vitamin E

• Prevent or delay cognitive decline.
• May reduce causes of oxidative stress; may help reduce heart disease risk factors, and can help improve fertility. 
• May reduce sun damage from UVB rays.

Food sources: Avocado, almonds, spinach (boiled), Swiss chard, peanuts, leafy greens, red peppers, and sunflower seeds.

Carotenoids including beta-carotene and lycopene

• Reduce the risk of cancer

 Food sources: Asparagus, broccoli, beets, cantaloupe, bell peppers, carrots, kale, mangos, collard greens, peaches, oranges, pumpkin, sweet potato, spinach, tomatoes, and watermelon.

Selenium

• Protect against cell damage and infections.

Food source: Poultry, beef, shrimp, oysters, sesame seeds, chickpeas, pumpkin seeds, cashews, fortified cereals.

Vitamin A

• Helps improve learning and memory.
• Help autoimmune diseases such as psoriasis.
• Helps preserve eyesight.
• Boosts immune function; which is crucial to the function of organs like the heart and kidneys.
• Prevent acne.

Food sources: Organ meat, fish, eggs, dairy.

Phenolic compounds

• Slows aging. 
• apples, red wine, onions, tea, cocoa, berries, grapes, peanuts, berries, and coumaric acid.