15 Benefits Of Antioxidants – And How They Keep Us Healthy In A Polluted World
This could be the most discussed topic in the field of health – no doubt. Antioxidants fight free radicals and prevent several deadly diseases – they are the Supermen of your system. While some antioxidants are produced within the body, most of them must be obtained from a balanced diet – which is the central theme of this post.
How Are Antioxidants Good For You?
Antioxidants protect the cells from damage caused by these free radicals. Hence, they are the watchful protectors. They guard our systems, day in and day out. Well, we will get to the details in a bit. But before that, let’s take a glimpse at the different foods rich in antioxidants.
What Are The Foods Rich In Antioxidants?
Antioxidant-Rich Fruits
· Wild blueberries (9,621)
· Boiled artichoke (9,416)
· Strawberries (5,938)
· Blackberries (5,905)
· Red grapes (1,837)
Antioxidant-Rich Vegetables
· Green raw kale (1,770)
· Raw broccoli (1,510)
· Raw spinach (1,513)
Antioxidant-Rich Nuts
· Brazil nuts (1,419)
Antioxidant-Rich Legumes And Grains
· Kidney beans (8,606)
· Whole grain bread (1,421)
Antioxidant-Rich Herbs
· Cinnamon (267,537)
· Oregano (159,277)
· Turmeric (102,700)
· Cumin (76,800)
· Dried parsley (74,359)
· Basil (67,553)
· Ginger (28,811)
· Dark chocolate (20,816)
Antioxidant-Rich Drinks
· Red wine (3,607)
And then, there are antioxidant supplements, which include glutathione, quercetin, lutein, vitamin C, vitamin E, resveratrol, selenium, and essential oils (lavender and frankincense).
Including these foods in your diet can amp up your antioxidant intake. Which ultimately makes your life better in various ways.
What Are The Benefits Of Antioxidants?
1. Boost Cardiovascular Health
Though not all antioxidants were found to protect against heart disease (this doesn’t mean they would instead cause it), some, like vitamin C, E, selenium, copper, and zinc have powerful cardioprotective activity. It’s been found that adequate vitamin C intake can cut the risk of stroke by as much as 50 percent.There are hundreds of other studies that state that intake of plant-based diets loaded with fresh fruits and vegetables can protect the heart and prevent cardiovascular issues (1). Fruits and veggies are loaded with antioxidants, and this proves the point.
Did You Know?
Polyunsaturated fats increase the need for more antioxidants. This is because polyunsaturated fats are very sensitive to oxidation and free-radical formation, and thus require a greater amount of protection (and thus intake of antioxidants such as vitamin E, polyphenolics, etc).
2. Improves Cognitive Health
Antioxidants work as mediators in the central nervous system, thereby preventing inflammation and boosting cognitive health. Most brain diseases are associated with oxidative damage (aka “oxidative stress”), which can be prevented and often improved with a higher intake of antioxidants. These powerful substances also play a role in preventing other ailments like Alzheimer’s disease (2). Greater consumption of carotenoids (another branch of antioxidants) from foods such as sweet potatoes, yams, and carrots was linked to cognitive benefits in adults (3).
3. Aid Arthritis Treatment
4. Can Help Prevent Cancer
Another study states how total antioxidant status can decline during cancer treatment – which means that antioxidant supplementation can help the treatment process (7).
However, we suggest you take your doctor’s advice in this regard – as some studies also suggest that high levels of antioxidants (e.g. synthetic vitamin E; dl-alpha-tocopheryl) might interfere with one’s recovery and certain treatments (8).
5. Improve Vision
High dose antioxidant vitamins can prevent the progression of and even reverse age-related macular degeneration and other vision issues. Reports by the American Optometric Association state that antioxidant supplements vitamins C and E (natural form; d-alpha-tocopherol) can reduce cataract progression in less than three years (9).Other important antioxidants for vision health are lutein and zeaxanthin, which also prevent age-related macular degeneration (10). And then, we have vitamin A, which nourishes and protects the retina and other eye structures, and is important in preventing night blindness.
6. Enhance Immunity
One report published in the European Journal of Clinical Nutrition says that dietary antioxidant supplementation protects the immune system and contributes to healthy aging (12). They also help treat other issues related to a weak immunity – like colds and bronchial infections.
7. Might Promote Liver Health
8. Can Improve Fertility
9. Treat Urinary Tract Infection
Polyphenols, another class of antioxidants rich in berries and other fruits, are known to fight UTIs. These compounds reduce oxidative stress and inflammation and help bind iron in the urine, preventing it from fueling bacterial growth.
10. Are Good For Kidney Health
11. Can Help Bodybuilders
Antioxidants are known to maximize the training effects of exercise. They also help deal with the oxidative stress of exercise. And since oxidative stress can also contribute to injuries and impair healing, taking antioxidants can aid recovery and even accelerate it. Antioxidants, especially vitamin C, can aid in tissue repair – as exercise is known to cause the formation of free radicals, which can affect muscle tissue and recovery time.12. Can Benefit Smokers
13. Can Treat Acne
Vitamins C and E are two such antioxidants that can fight acne by preventing the resultant inflammation. Vitamin E also promotes skin repair and healing, thereby treating acne scars. Other important antioxidants for preventing and treating acne include selenium and zinc.
14. Delay Aging
15. Strengthen Hair
These are the various ways antioxidants benefit you. But there arises one important question – how do they work?
How Do Antioxidants Work In Your Body?
This is where antioxidants step into the picture. They donate electrons to free radicals, thereby effectively neutralizing them. However, we need a balance between antioxidants and free radicals. When free radicals outnumber antioxidants, it leads to oxidative stress.
Did You Know?
Even free radicals have a role to play in our body. The immune system uses free radicals to kill bacteria, viruses, and fungi that could otherwise infect us.
So, as we said, antioxidants are the warriors. They protect your system. But wait, there’s a catch – an excess of them can be bad.
High dose antioxidant supplementation can interfere with cancer treatment and cardiovascular health (18). It also affects how the body balances the different levels of nutrients and chemicals. Also, not all studies support the positive effects of antioxidants in fighting disease (19).
So, what do we do? Simple. Take your doctor’s (or nutritionist’s) advice.
Conclusion
Let us know how this post has helped you. Simply leave a comment below.
References
2. “Fatty acids, antioxidants…”. US National Library of Medicine.
3. “The association of antioxidants and…”. US National Library of Medicine.
4. “Antioxidant intervention in rheumatoid…”. US National Library of Medicine.
5. “The ultimate arthritis diet”. Arthritis Foundation.
6. “Antioxidants and cancer prevention”. National Cancer Institute.
7. “Antioxidants and cancer therapy”. US National Library of Medicine.
8. “Antioxidants may make cancer worse”. Scientific American.
9. “Antioxidants and age-related eye disease”. American Optometric Association.
10. “Antioxidants and vision health…”. US National Library of Medicine.
11. “Super foods for optimal health”. WebMD.
12. “Effects of antioxidants on immune system…”. Nature.
13. “Antioxidants in liver health”. US National Library of Medicine.
14. “Antioxidants and infertility treatment…”. US National Library of Medicine.
15. “The effects of oxidative stress in…”. US National Library of Medicine.
16. “Effects of antioxidants on kidney disease”. US National Library of Medicine.
17. “The interaction of cigarette smoking…”. US National Library of Medicine.
18. “Risk factors for lunch cancer…”. Oxford Academic Journals.
19. “Dietary intake of carotenoids…”. US National Library of Medicine.
Important Notice: This article was originally published at www.stylecraze.com by Ravi Teja Tadimalla where all credits are due. Medically reviewed by Dr. Timothy M. Marshall, Ph.D
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