Antioxidants – Health Benefits and Basic Nutritional Information

Antioxidants: These are the molecules that are capable of inhibiting the oxidation of other molecules. They found in our food that can prevent or reduce oxidative stress in the immune system. The body continues to produce free radicals due to its regular consumption of oxygen. Oxygen which is an indispensable element for life, under certain situations, has severely deleterious effects on the human body. The negative effects of oxygen are due to the formation and activity of the number of chemical compounds, known as reactive oxygen species. In the human body, free radicals are due to enzymatic and non-enzymatic reactions [1]. These free radicals are accountable for cell damage to the body and contribute to many health problems such as diabetes, cancer, heart disease, and macular degeneration. Antioxidants prevent cellular damage caused by oxidation of other molecules. Although oxidation reactions are important for life, they can be harmful. In this post, you will know about antioxidants (stated earlier), food sources, types of antioxidants, antioxidant benefits, antioxidant foods, polyphenols and some latest research and health news on antioxidants. 

Food Sources:

Antioxidant Foods

Plant-based foods, such as vegetables and fruits are the best source of antioxidants. The fruits and vegetables which contain vitamin A, vitamin C, and vitamin E considered a good source of antioxidants. The USDA (United States Department of Agriculture) tested 100 foods from all categories and produces an authoritative list of the top 20 foods high in antioxidants. The fruits which are believed to be a good source of antioxidants include;

ü  Blueberries

ü  Apples

ü  Pomegranates

ü  Red grapes,

ü  Peaches

ü  Strawberries

ü  Raspberries

ü  Orange

ü  Plums

ü  Mangoes

Some other foods and vegetables which are a good source of antioxidants include;

ü  Artichokes

ü  Goji Berries

ü  Kale

ü  Red Cabbage

ü  Beans

ü  Beets

ü  Spinach

ü  Dark Chocolate

ü  Broccoli

ü  Pecans

ü  Green tea

ü  Black tea

Types of antioxidants

Based on their sources, antioxidants classified into natural and synthetic antioxidants. Natural antioxidants further divided into Enzymatic and Non-Enzymatic. Other studies show that there are three main categories of antioxidants; enzymes, phytochemicals, and vitamins. The most powerful "antioxidants" are found in plants. This is because the plants are exposed to UV rays during the day. The details about the types of antioxidants can be seen here.

Types of Antioxidants

Antioxidants Benefits

There are various benefits of antioxidants.

ü  Prevents oxidation of lipids

ü  Destroy the free radicals that damage cells

ü  Promote the growth of healthy cells

ü  Protect against cells against premature and abnormal aging.

ü  Help fight age-related macular degeneration

ü  Help fight diseases such as cancer, inflammation and cardiovascular diseases.

ü  Improve the immune system

The more details about the antioxidants benefits can be seen here

Oxidation of lipids:

Various studies claim that the chemical degradation of foods is due to lipid oxidation. It reduces consumer acceptability, deteriorates sensory properties and decreases the commercial shelf‐life of food products. Antioxidants are effective to prevent oxidation of lipids [2].

Polyphenols:

The word polyphenols are derived from the two words "poly" which means many and "phenol" which refers chemical structure of the hydroxyl group found in alcohol. Polyphenols also are known as Polyhydroxyphenols are naturally occurring micronutrients found largely in the vegetables, fruits, beverages, and cereals. Polyphenols possess antioxidative, neuroprotective, chemopreventive and anti-inflammatory activities. There are four categories; Phenolic acids, Flavonoids, Lignans, and Stilbenes. Literature shows that polyphenol consumption is vital in human health through the regulation of chronic disease, metabolism, weight, and cell proliferation [3].  The prevalence of obesity, overweight and their associated metabolic disorders are considered a major threat to human health. The foods green tea, coffee, cocoa powder, dark berries, and leafy greens contain a large number of polyphenols. As these foods are helpful for weight loss so few studies claim that Polyphenols can help for weight loss [4]. There are many home remedies for weight loss and you find those remedies at our blog "Prime Daily Post". The more details about Polyphenols can be seen here.

Antioxidants – Health Benefits and Basic Nutritional Information