Antioxidant benefits

Antioxidants are substances that can stop or slow cell damage caused by free radicals. Free radicals are unstable molecules produced by the body as a reaction to environmental and other factors. Sources of antioxidants can be natural or artificial. Certain plant foods are believed to be rich in antioxidants. Plant antioxidants are phytonutrients or plant nutrients. The body also produces some antioxidants called endogenous antioxidants. Antioxidants that we get from diet or supplements are called exogenous. Free radicals are waste products produced by cells as the body processes food and reacts to the environment. If the body cannot process and eliminate free radicals effectively, oxidative stress can occur. This can damage cells and body function. Free radicals are also known as reactive oxygen species (ROS). Factors that increase the body's production of free radicals can be internal, such as inflammation, or external, such as pollution, UV rays, and cigarette smoke. Oxidative stress is associated with heart disease, cancer, arthritis, stroke, respiratory disease, immune deficiency, emphysema, Parkinson's disease, and other inflammatory or ischemic diseases. Antioxidants are believed to help neutralize free radicals in our bodies and are believed to improve health.

Why antioxidants?

Antioxidants can protect against cell damage caused by free radicals called oxidative stress. Activities and processes that can cause oxidative stress:

• mitochondrial activity
• excessive physical exertion
• tissue trauma from inflammation and injury
• ischemia and reperfusion injury
• consumption of certain foods, especially refined and processed foods, trans fats, artificial sweeteners, and certain colors and additives
• smoking
• environmental pollution
• exposure to chemicals such as pesticides and drugs, including chemotherapy
• industrial solvents

Such activities and external factors can cause cell damage. Damage to the cells can result in:

• excessive release of free iron or copper ions
• activation of phagocytes, a type of white blood cell that has a role in fighting infection
• an increase in enzymes that produce free radicals
• disorder of electron transport chains

All these factors can cause oxidative stress. Damage caused by oxidative stress is associated with cancer, atherosclerosis and vision loss. Free radicals are thought to cause cellular changes that lead to these and possibly other diseases. Taking antioxidants is thought to reduce these risks.

Types of antioxidants

There are believed to be hundreds and possibly thousands of substances that can act as antioxidants. Each has a role to play and interact with other antioxidants to help the body function efficiently. Antioxidants that come from diet or supplements:

• vitamin A
• vitamin C
• vitamin E
• beta carotene
• lycopene
• lutein
• selenium
• manganese
• zeaxanthin

Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant foods. Each antioxidant has a different function and is not interchangeable. That's why it's important to have a varied diet.

The influence of baking

Cooking certain foods can increase or decrease antioxidant levels. Lycopene is an antioxidant that gives tomatoes their rich red color. When tomatoes are heat-treated, lycopene becomes more bioavailable (easier for the body to process). However, studies have shown that cauliflower, peas, and zucchini lose most of their antioxidant activity during the cooking process. Keep in mind that it's important to eat a variety of antioxidant-rich foods, both cooked and raw

How to get antioxidants from food

These tips can help replenish your body with antioxidants:

• Eat fruits or vegetables every time you eat, including meals and snacks.
• Drink a cup of green or matcha tea every day.
• Look at the colors on the plate. If your food is mostly one color, it's likely to be low in antioxidants. Add foods like kale, beets, and berries.
• Use turmeric, cumin, oregano, ginger, cloves and cinnamon to add flavor and antioxidant content to your dishes.

Effects of antioxidants

Antioxidants are also important for our skin and hair. More information in the strip: 6 supplements for glowing skin and beautiful hair

Important:

Fruit and vegetable consumption is associated with lower rates of chronic disease, and antioxidants may play an important role. You are unlikely to get antioxidants from processed foods. It can be useful to replenish the body with quality supplements recommended by a specialist. It is important to remember that everyone's health is individual and there is no one-size-fits-all recipe! So, if you want to know whether your body needs antioxidants the most right now, health professionals recommend the Test  "Your Day". *In time, pay attention to the signals sent by your well-being; *Replenish the body with natural minerals, vitamins and nutrients necessary for health. *Enjoy energy and good mood every day!