Antioxidants: what are they and where can you find them?

Antioxidants: what are they and where can you find them?

Antioxidants: what are they and where can you find them?

Introduction

Antioxidants have become a much-discussed topic these days. Many people are unsure what exactly they are and why they are so important to our health. In this article we will take a closer look at the topic of antioxidants, explain their function in the body and show where they can be found in food.

What are Antioxidants?

Antioxidants are substances that are able to neutralize so-called free radicals. Free radicals are unstable molecules that can arise during various metabolic processes in the body. They have an unpaired electron and are therefore very reactive. If the concentration is too high, free radicals can lead to oxidative stress, which in turn can cause damage to cells and DNA. Antioxidants help maintain the balance between free radicals and antioxidants, thereby protecting cells and DNA.

The importance of antioxidants for health

Antioxidants play an important role in health because they can help counteract oxidative stress. Oxidative stress is associated with various diseases, including heart disease, cancer, diabetes and neurodegenerative diseases such as Alzheimer's and Parkinson's. Antioxidants can help reduce the risk of these diseases by scavenging free radicals and minimizing their harmful effects on cells and tissues.

Where do you find antioxidants in food?

A balanced diet with lots of fresh, unprocessed foods is the best way to get enough antioxidants. Here are some foods that are particularly rich in antioxidants:

1. Fruits and vegetables

Fruits and vegetables are rich in antioxidants such as vitamin C, vitamin E, carotenoids (such as beta-carotene) and flavonoids. Some of the best sources of antioxidants are berries (blueberries, raspberries, strawberries), oranges, lemons, green leafy vegetables (spinach, kale), peppers, carrots and tomatoes.

2. Nuts and seeds

Nuts and seeds contain a variety of antioxidants, including vitamin E, selenium and carotenoids. Walnuts, almonds, flax seeds and chia seeds are particularly recommended.

3. Whole grains

Whole grains such as oatmeal, whole wheat bread and brown rice contain antioxidants such as vitamin E and phenolic compounds.

4. Spices and herbs

Many spices and herbs are rich in antioxidants. These include turmeric, ginger, oregano, rosemary, cinnamon and cloves.

5. Green tea

Green tea contains a high concentration of polyphenols, which are powerful antioxidants. Regular consumption of green tea can help increase the body's antioxidant capacity.

It is important to note that the antioxidant capacity of foods depends on various factors such as storage time, preparation and processing. Fresh and unprocessed foods generally have a higher antioxidant capacity than processed foods.

conclusion

Antioxidants play an important role in our health as they can help counteract oxidative stress and reduce the risk of various diseases. A balanced diet with lots of fresh, unprocessed foods ensures that we get enough antioxidants. Fruits and vegetables, nuts and seeds, whole grains, spices and green tea are some of the best sources of antioxidants. A healthy diet is key to reaping the benefits of these important nutrients.

Sources:
1. Discounted, M.T. (2016). The role of antioxidant nutraceuticals in preventing cardiovascular diseases. Cardiology Research and Practice, 2016, 1-14.
2. Calderón-Montaño, J.M., Burgos-Morón, E., Pérez-Guerrero, C., & López-Lázaro, M. (2011). A Review on the Dietary Flavonoid Kaempferol. Mini Reviews in Medicinal Chemistry, 11(4), 298-344.
3. Farzaei, M.H., Rahimi, R., & Abdollahi, M. (2011). The role of dietary polyphenols in the management of inflammatory bowel disease. Current Pharmaceutical Biotechnology, 12(8), 1046-1057.