Why do we need to eat foods that are found to be naturally high
in antioxidants? What are antioxidants? Which foods do we need
to eat, in order to naturally fight free radicals?
Scientists have found that the body forms unstable oxygen
molecules, called free radicals; every cell produces tens of
thousands of them each day. A free radical is basically an atom
with an odd number of electrons in its outer ring. Since
electrons have a very strong tendency to exist in a paired
rather than an unpaired state, free radicals indiscriminately
pick up electrons from other atoms, which in turn convert those
other atoms into secondary free radicals, thus setting up a
chain reaction, which can cause substantial biological damage.
This, in short, is bad. There are also many kinds of free
radicals, which we are exposed to everyday, for example,
pollution, radiation, cigarette smoke and herbicides.
Antioxidants are thought to neutralise and stabilise these free
radicals.
So, which antioxidants are naturally found in which foods?
We have:
Vitamin E: a fat-soluble vitamin found in vegetable oils, nuts,
green leafy vegetables, and fortified cereals. Some of the foods
containing the highest amounts of vitamin E are wheat germ oil,
almonds, sunflower seeds, sunflower oil, hazelnuts, peanuts,
spinach, broccoli, kiwi and mango. Vitamin E is an antioxidant
vitamin involved in the metabolism of all cells. It protects
vitamin A and essential fatty acids from oxidation in the body
cells and prevents breakdown of body tissues.
Vitamin C: Ascorbic acid is a water-soluble vitamin present in
citrus fruits and juices, cabbage, green peppers, broccoli,
spinach, tomato, kale, guava, cantaloupe, kiwi, papaya, and
strawberries. It is important in forming collagen, a protein
that gives structure to bones, cartilage, muscle, and blood
vessels. Vitamin C also aids in the absorption of iron, and
helps maintain capillaries, bones, and teeth. Beta-carotene:
Beta-carotene is a precursor to vitamin A. It is present in
liver, egg yolk, milk, butter, spinach, carrots, squash,
broccoli, yams, tomato, cantaloupe, peaches, and grains. Studies
have been done on beta-carotene’s effectiveness for heart
disease, cancer, chronic fatigue syndrome, Alzheimer’s disease,
fibromyalgia, male infertility, and psoriasis.
Coenzyme Q10: CoQ10 boosts energy, enhances the immune system,
and acts as an antioxidant. A growing body of research suggests
that coenzyme Q10 may help prevent or treat some of the
following conditions: heart disease, high blood pressure, high
cholesterol, diabetes, and others. Primary dietary sources of
CoQ10 include oily fish, organ meats such as liver, spinach,
broccoli, peanuts, wheat germ and whole grains.
Selenium: Selenium is a trace mineral that is essential to good
health but required only in small amounts. It helps synthesize
antibodies; helps synthesize co-enzyme Q10and helps transport
ions across cell membranes. The best sources of selenium are
Brazil nuts, wheat germ, molasses, sunflower seeds, whole wheat
bread and dairy foods.
You should note that there are many other antioxidants naturally
found in foods. You should also note that the best way to take
antioxidants is naturally, through fresh, vibrant food. One more
thing; sometimes less is more. Some of these antioxidants are
only needed in small amounts, so check into whether you need to
take more or not, before you start overdosing on antioxidants!
