Antioxidants is a group of nutrients that fight against free radicals in the body (usually resulted from normal physiological process such as breathing and exercise or external factors such as smoking or stress). These free radicals attack healthy cells.
So simply put, antioxidants protect against cell damage caused by free radicals. As diseases are often caused by damaged cells, antioxidants protect against diseases (heart, brain, eyes, including cancer), it is also anti-aging (my favourite point) and helps with immunity, among other things.
They are found abundantly in fruits and vegetables, especially those that is brightly coloured. But the catch is, you have to eat most of it raw.
There are several types of antioxidant nutrients:
1. Beta-Carotene, other Carotenoids and Vitamin A
- rich in fruits and vege that is deep-yellow, orange, red and some dark-green leafy vege.
- tomato, carrot, papaya, sweet potato, pumpkin, broccoli, spinach
2. Vitamin E
- broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds
- besides being an antioxidant, Vitamin E is also a well know vitamin beneficial for skin health.
3. Vitamin C
- best-known antioxidant, vitamin C has wide variety of health benefits, protection from infection, aids in collagen production, protecting your body from bruising by keeping capillary walls and blood vessels firm; and aids in absorption of iron and folate.
- found abundant in citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes.
- take Vitamin C with Zinc at the first sign of sore throat or cold. It will reduce the duration of cold and might even stop it.
Vitamin C is probably my personal favourite antioxidant. Recently i developed bleeding gum. Because I don't eat fruits and vege on regular basis, I took supplemental Vitamin C, but was inconsistent. I recently started taking Vitamin C and Basic Antioxidants consistently and I noticed that my gum has stop bleeding (Have yet to see changes in complexion. Wakaka).
4. Zinc
- oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
- Did you know that Zinc is also very beneficial for Men's health and vitality? (Ahem, if you know what I mean)
5. Selenium
-Brazil nuts, tuna, beef, poultry, fortified breads, and other grain products
- Selenium works together with Vitamin E.
Besides the ones I have listed, there are many other antioxidants such as flavonoids or polyphenols found abundantly in tea.
Anyway, load up on the fruits and vege!
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