The trendy byword these days is “antioxidant”. Many health fanatics are crazy about antioxidants – foods rich in antioxidants, beauty products that are rich in antioxidants. What really is an antioxidant?

If one tries to check the root word of antioxidant, it clearly pertains to oxygen. Oxidant is a product of the oxidation process. When there are metabolic processes, oxygen, together with other chemicals and compounds, are being utilized by the body. When oxygen is metabolized, there is a chemical reaction occurring that will result to its production of oxidants, or oxidizing agents. Oxidants can oxidize another substance, which will then produce free radicals; this is called oxidative stress. When this type of reaction happens inside the human body, it will result to death of the cells. There is no way to stop the oxidation reaction in the body as it is the only way to continue life. But there are compounds that can prevent further damage to the cells by engulfing the free radicals that causes further damage to the cells of the body. These substances are the antioxidants, which can be found in food products.

Below are some of the foods known to be highly rich in antioxidants. Increasing them in the diet can offer the person more healthy body and a body that is less prone to be afflicted with diseases.

1. Berries

   There are four common berries that are high in antioxidants, strawberries, cranberries, raspberries and blueberries.

   Strawberries are rich in different types of phytonutrients. When these phytonutrients work synergistically, they are able to provide more support to the cardiovascular system of the body. Eating about 1 to 2 cups of strawberries daily is already enough to reduce the tendency of the lipids and fats to be oxidized, because of that, the fats circulating the body is reduced. The phytonutrients of strawberries also functions as an angiotensin I converting enzyme (ACE) inhibitor, which helps in lowering the blood pressure, therefore protecting the heart.

   For raspberry, it is its ellagic acid that prevents the damage of the membranes of the cells. Added to that are the anthocyanins that make the raspberry rich red in color and makes it a good antimicrobial and antioxidant agent. Compared to strawberry, raspberry is 50 percent higher in the activities of antioxidants that give the fruit its anti-cancer properties. Raspberry’s being a good source of antioxidant also comes from vitamin C, vitamin B-complex and manganese.

   As for cranberries, two things allow the fruit to boast of its antioxidant protection. First, it has a wide-array of phytonutrients that serves as antioxidants; second, these antioxidants work synergistically with each other alongside vitamin C and manganese. Lastly are blueberries, which is like the other berries that are highly rich in phytonutrients. Unlike strawberry that is more relevant in the cardiovascular system, blueberry has whole body relevance for its antioxidant protection, especially in nervous system by protecting human from neurodegenerative diseases.

2. Broccoli

   Compared to other cruciferous vegetables, broccoli has the most concentration of vitamin C, an antioxidant. Other than that are the flavonoids and carotenoids, which when working together with vitamin C, vitamin E, zinc and manganese will make the body less prone to experience oxidative stress. When this happens, the body will have fewer tendencies to develop chronic inflammation that leads to the risks of getting cancer.

3. Garlic

   Garlic has proven its health benefits for many centuries, especially in its ability to protect the heart and the blood vessels. But recently, there are indications that garlic is also a potent antioxidant because of its high manganese content, vitamin B6 and vitamin C, which are vitamins and minerals with antioxidant properties. Although cardiovascular system specific, the unique set of compounds that contains sulphur in every clove of garlic, particularly illicit, is already enough to protect the body from the negative effects of oxidative stress and inflammation.

4. Green Tea

   All types of tea (Camellia sinensis) are rich in antioxidants. But nothing beats green tea because it is the least processed among them. Green tea is highly abundant in flavonoids and catechins. Of the catechins in green tea, it is EGCG, or epigallocatechin-3-gallate, is believed to be the culprit for making green tea a popular antioxidant and anticancer food. Just like vitamin C and E, EGCG and all other catechins scavenge on the free radicals which decrease the cells oxidative stress. Drinking just a cup of green tea can already provide the body with 20-35 mg of EGCG. Because of this, green tea drinkers, especially the Asians, have lower risk of developing chronic degenerative diseases, such a cancer, stroke and cardiovascular disease.

5. Legumes

   There are several legumes in the world, but what is in the legumes that make them exhibit antioxidant properties? Most legumes have the compound, isoflavones, and a type of flavonoid. Isoflavones are effective antioxidants. Two kinds of isoflavones that works against the body developing oxidative stress are genistein and daidzein. Of the hundreds of legumes, soybeans are rich in isoflavones, and therefore have more antioxidant protection than the rest.

6. Tomatoes

   Perhaps tomato is the widely marketed vegetable for its antioxidant properties. While it is high in vitamins and minerals, especially vitamin C, tomatoes varied phytonutrients made the vegetable an effective antioxidant. The type of antioxidant protection of tomato comes in different forms. First, it reduces lipid peroxidation, the damage of oxygen from the fats that are located in the bloodstream and cell membranes. Second, the enzymes responsible for the antioxidant process functions better with tomato. This enabled tomato to be good protection for diseases of the blood vessels, kidney, bones and liver.

7. Potatoes

   It may be disregarded by the weight watchers because of its high carbohydrates content, but potatoes re not just rich in vitamin C, B6, manganese and all the other antioxidant minerals, it is also rich in phytochemicals. The flavonoids, carotenoids, caffeic acid and the unique patatin have all been showing activities of them foraging on free radicals. By doing this, oxidative stress is reduced, unnecessary cell death is moderated.

8. Spices

   There are just so many spices and most of them, in their own way, provide antioxidant protection to the human body. Among those spices that are known to have antioxidant properties are paprika, garlic powder, turmeric, black pepper, oregano, rosemary and cinnamon. Lab studies showed that all of them have powerful antioxidant activities, especially in lowering triglyceride levels. If these spices are added to the meals, the activities of a scavenging free radicals increased by about 13 percent in the bloodstream. With this, oxidative stress is lowered.

Sources
canadianliving.com
antioxidantrichfoods.net
webmd.com