Antioxidants. You read and hear about them all the time. But do you really know what they are, why they are so important and how you can get the most from your diet?
The answers to these questions is what I want to discuss with you in this article.
Antioxidants are natural substances that protect our cells against the effects of free radicals. They stop or limit the damage caused by free radicals. Normal body functions such as breathing or physical activity and environmental exposures like tobacco smoke and pollution produce substances called free radicals that attack and damage healthy cells and DNA. When these healthy cells are weakened, they are more susceptible to cardiovascular disease, certain types of cancers and other diseases. Antioxidants, such as vitamins A, C and E, carotenoids, which include beta-carotene, lycopene and lutein, help protect healthy cells from damage caused by free radicals.
Your body produces some antioxidants to fight off the free radicals formed by normal body processes. However, with constant exposure to environmental toxins and as we age, those are not enough and additional antioxidants need to be supplied by eating a healthy diet. Examples of antioxidant-rich foods include colorful fruits and vegetables, berries, grass-fed dairy products, fresh nuts and seeds, whole-grain products, grass-fed meats and salmon. Variety is important, because there are many different types of antioxidants that can protect you from different types of damage.
Studies suggest that a diet high in antioxidants is associated with a lower risk of cancer, cardiovascular disease, Parkinson’s disease, Alzheimer’s disease and macular degeneration. As a bonus, foods high in antioxidants are usually also high in fiber, low in saturated fat and cholesterol, and are good sources of other vitamins and minerals.
One of the most comprehensive studies of the antioxidant content of common foods was published in the Journal of Agricultural and Food Chemistry (06/2004). At the beginning of this post you can see the table listing 20 most antioxidant-rich foods that this study has identified.
As you see there are many fruits, vegetables and berries on the list. It is a summer time now so these are abound at our farmers markets and supermarkets. When choosing your produce look for local and organic items. Organic produce generally has higher nutritional content compared to conventional one. Local is important too, because valuable nutrients get lost during transportation. Also, fruits, berries and vegetables are often picked not fully ripe if they need to be transported long distance. This greatly diminishes their antioxidant and vitamin content. If you want to maximize the amount of antioxidants during your meals, try experimenting and creating as colorful a plate as you can. The more colors, the merrier and healthier. I personally love to make healthy smoothies during the summer months. One of our favorite recipes is peaches, blueberries, baby arugula or baby greens, flax seeds, a bit of coconut flakes or coconut oil, and occasionally some cocoa powder all mixed with a little water in a blender. Experiment and have fun!
Natalia Lukina
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