Antioxidants: What are you and where can you find them?

Antioxidants: What are you and where can you find them?

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

introduction

Antioxidants have become a much discussed topic today. Many people are not sure what they are and why they are so important for our health. In this article we will take a closer look at the topic of antioxidants, explain and show their function in the body where you can find them 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 in the body during various metabolic processes. They have an unpaired electron and are therefore very reactive. Free radicals can lead to oxidative stress if concentration is too high, which in turn can cause damage to cells and DNA. Antioxidants help to maintain the balance between free radicals and antioxidants and thus to protect the cells and DNA.

The importance of antioxidants for health

Antioxidants play an important role in health because they can contribute to counteracting 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 intercepting free radicals and minimizing their harmful effects on cells and tissue.

where can you find antioxidants in food?

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

1. Fruit 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 for 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 grain products

Whole grain products such as oatmeal, whole grain bread and brown rice contain antioxidants such as vitamin E and phenol 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 that are strong antioxidants. Regular consumption of green tea can help increase the antioxidant capacity of the body.

It is important to note that the antioxidant capacity of food 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 because they can contribute to counteracting oxidative stress and reducing the risk of different diseases. A balanced diet with many fresh, unprocessed food ensures that we absorb sufficient antioxidants. Fruit and vegetables, nuts and seeds, whole grains, spices and green tea are some of the best sources for antioxidants. A healthy diet is the key to benefit from the advantages of these important nutrients.

sources:
1. (2016). The role of antioxidative 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 Bood Disease. Current Pharmaceutical Biotechnology, 12 (8), 1046-1057.