Foods High In AntioxidantsSo many people would like to incorporate foods high in antioxidants into their diet. Now the market is flooded with food products that claim to be rich in antioxidants. Well which ones really are? Which whole foods contain high levels of antioxidants? What are these types of antioxidants, exactly?
The antioxidant revolution is here. We see a lot of advertising on this ever-popular topic. What is an antioxidant? Wikipedia, the free encyclopedia defines antioxidant as: “a molecule capable of slowing or preventing the oxidation of other molecules.” We can see just from the definition that the antioxidants we take in through our diet help reverse the process of oxidation that takes place in our bodies. We need to look deeper if we are to make informed dietary decisions on foods high in antioxidants.
One of the many factors causing oxidative stress is chronic stress itself. It should not surprise us. The stress hormones released during the stress response attach themselves to your immune cells. Immune Cells which are responsible for fighting off threats. This temporarily slows down or inhibits your immune system.
Immune System When your body encounters chronic stress it does not cease the release of these hormones. Now your immune system is not temporarily impaired any longer, it becomes more frequently impaired. Thus allowing oxidative stress to proliferate.
This all takes place on a cellular level. Briefly explaining the process of oxidation can be likened to what causes an avocado to brown, or an apple to rot, you get the picture. When oxidation takes place in our bodies, it causes damage to your cells, or even cell death (apoptosis). We need to take in foods high in antioxidants to give our bodies the needed tools to fight this cellular battle.
Antioxidant VitaminsEach food that gives us nutritional benefits has either antioxidant, vitamin, or mineral properties. These properties have various uses for the body from preventing disease to giving us the needed energy to get through the day.
Flavone or flavonoid- is a phytonutrient that has antioxidant and anti-inflammatory properties. Phytosterols- reduces bad cholesterol. Polyphenols- this does many things, antioxidant, anti-viral, anti-inflammatory, decreases blood pressure. Lycopene- is a carotenoid that protects cells from oxygen damage. Helps prevent heart disease Lutein- prevents age related macular degeneration. Anthocyanins- red and blue pigment in some vegtables, and fruits that neutralize free radical damage, also enhances the effects of vitamin C. Selenium- a good detoxifier against mercury, helps raise your glutathione levels. Glutathione Levels (psst, I'll tell you a secret, glutathione it also reduces stress.)
Sometimes all you need to calm down and de-stress is some herbal therapy or personal management. This management can be eating some fruit or vegetables that are high in antioxidants, which would put you in a good mood. Maybe taking some personal time with bath therapy.
Other antioxidants/detoxifiers- manganese, vitamins B,C,D,E,Omega 3 and 6 fatty acids. Many people wonder which vitamin or supplement should I take. I mean really you go to suppermarket or pharmacy and see a whole wall full of vitamins, supplements, take this one, no which one. Well we have simplified that for you. It should not surprise you vitamins have different levels of absorbency. Any old vitamin or supplement you buy over the counter may not absorb into your system like you thought it would. Hence you are not getting the amount of B vitamin or Omega 3s that you planned. Not very reassuring is it? As said before we did the leg and research work for you. We have searched our vitamins and supplements with high potency which yields higher absorbency. Super FoodsAll the foods high in antioxidants that you take in have different combination of vitamins, minerals, and antioxidants. That means different health benefits. The best advice one can get on which combination of fruits and vegetables to take in that we have heard is to Eat The Rainbow. What do we mean by that? Eat each color of the rainbow each day. Think of the colors. Blue/ blueberries, green/spinach, purple/eggplant,yellow/bananas, orange/bell peppers, red/strawberries, you see? This is more likely to ensure that you will get a rounded source of vitamins and minerals into your body. It is an easy rule to commit to memory.
Foods High in Antioxidants Oranges-polyphenols, vita. C, fiber, folate, much more. Tomatoes- lycopene, vita. C, potassium, anthocyanins, much more. Kiwis- vita.C, polyphenols, carotenoids, much more. Wheat Germ- Magnisium, selenium, folate, vita. E, omega 3, much more. Spinach- polyphenols, phytonutrients, vita. B, omega 3, much more. Blueberries- phytonutrients, polyphenols, folate, vita. C, manganese, much more. Pomegranates- polyphenols, vita.B,C, much more. Dark Chocolate- polyphenols, flavenols. Only 100 calories a day depending on health issues Beans- a good source of vegetable protein has more of a positive effect on your hormones. Beans help combat heart disease, reduce risk of cancer, reduce blood sugar levels, reduces risk of hypertension. Black beans are the healthiest bean to eat
Other foods high in antioxidants are; olive oil, oats, mushrooms, turkey, chicken, barley, cabbage, asparagus, plums, winter squash, carrots, apples, cranberries, grapes, cherries, avocados, greens, pineapple, and much more. Most fruits and vegetables contain some measure of antioxidant properties. The key is to eat more of them.
Spices are also high in antioxidant compounds. Spices are defined as; “aromatic vegetable compounds.” No wonder they are healthy for us. Try using cumin, turmeric, cinnamon, cayenne pepper, tarragon, anise, fennel, rosemary, oregano. There are many more spices that are considered foods high in antioxidants.
It is easier to eat a bag of chips then it is to chop a carrot. That is how a lot of us feel. Well it is time to break this negative food association. Let’s get healthy! Take the challenge. Try to increase your vegetable consumption this week by 1 more serving a day. This will help your immunity, stress level, and your well being. By doing this you are taking the nutritional steps to mange and prevent stress.
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