Everybody talk about antioxidants in daily life frequently. Antioxidants are very important for our body. You can find them in any store easily. Their health benefits are beloved by both media and marketers.
But, only a few peoples are there who have complete knowledge about them. Here, we have explained everything related to them such as how antioxidants work, Best Antioxidants Supplement, Highest Antioxidant Foods in The World and many more.
Do You Know What Antioxidants Are And How They Work?
To understand in brief, we have to go through the molecular theory. So, let us start!!!
We all know that all matter in the universe is made of atoms. Atoms are composed of a core with protons and neutrons, and a bunch of electrons that revolve around the core. Go through the image below to understand proper.
The blue balls appearing in the above-given image are electrons that carry negative charge whereas red balls known as protons present at core carry a positive charge. Molecules are a combination of two or more atoms linked together.
The human body is made up of substances like proteins, fats and DNA, which are basically just large molecules with dozens, hundreds or thousands of atoms joined together. Look at the below-given image of the fatty acid molecule where each ball represents an atom.
With the help of chemical reactions, humans and other organisms maintain their structure and function. The sustain life which is required for chemical reaction collectively is known as metabolism.
In the process of chemical reaction, bigger molecules break down into smaller molecules and these smaller molecules make bigger molecules. In order for a molecule to be stable, it must contain the right amount of electrons. If the molecule loses an electron when it isn’t supposed to, it can turn into a free radical.
Free radicals are unstable, electrically charged molecules in the cells that can react with other molecules (like DNA) and damage them. They can even form chain reactions, where the molecules they damage also turn into free radicals. This is where antioxidants come in… If a molecule loses an electron and turns into a free radical, the antioxidant molecule steps in and “gives” the free radical an electron, effectively neutralizing it.
This is how it happens:
This is the process of the mechanism behind antioxidants. They donate electrons to free radicals, which neutralizes them and prevents them from causing harm.
Antioxidants and Free Radicals Are Both Important:
Free radicals are continuously being formed during metabolism. If there will be no antioxidants then our body will destroy very quickly. So, don’t forget that free radicals also serve important functions that are vital for our survival.
We can take an example to understand it, the immune cells of the body use free radicals to kill bacteria that try to infect us or harmful for our body. During oxidative stress, important molecules in the body can become severely damaged… sometimes even leading to cell death.
Several stress factors and lifestyle habits are known to promote the excessive free radical formation and oxidative stress:
- Air pollution
- Cigarette smoke
- Alcohol intake
- High blood sugar levels
- Consuming large amounts of polyunsaturated fatty acids
- Radiation, including excessive sunbathing
- Infections by bacteria, fungi or viruses
- Excessive intake of iron, magnesium, copper, or zinc
- Too little oxygen in the body
- Too much oxygen in the body
- Intense and prolonged exercise, which causes tissue damage
- Excessive intakes of antioxidants, such as vitamins C and E
- Antioxidant deficiency
Antioxidants Are Essential for Life and Are Found in All Sorts of Foods:
Antioxidants are vital for the survival of all living things. Even, the human body is able to generate its own antioxidants such as cellular antioxidant glutathione. Infact, plants and animals, and all other forms of life have their own defenses against free radicals and the oxidative damage caused by them. Hence, antioxidants are found in all pretty plants and foods and animal origin.
Antioxidants are very important for the human body. It is good to take antioxidants from foods. Our human body depends on antioxidants name as vitamin C and vitamin E. The plants provide high antioxidants. Meat products like chicken or fish also contain antioxidants but in comparison to fruit and vegetables, they contain less antioxidant.
Besides fruits, vegetables and meat products, there are also a good resource of antioxidants including green tea, coffee and dark chocolate. According to many studies, coffee, green tea and dark chocolate is the rich source of antioxidants.
Types of Dietary Antioxidants
There is a huge variety of antioxidants present in food. It can be divided into two categories named as water-soluble and fat-soluble antioxidants. Water-soluble antioxidants perform their actions in the fluid inside and outside cells, whereas fat-soluble antioxidants act primarily in cell membranes.
Here, we are representing some important dietary antioxidants:
Vitamin C: It is a vital dietary nutrient and one of the most important water-soluble antioxidant.
Vitamin E: It is the main fat-soluble antioxidant that also protects the human body from the oxidative image.
Flavonoids: A large group of antioxidants found in plant foods. These foods have many beneficial health effects.
Many substances that happen to be antioxidants can also have other important functions.
Highest Antioxidant Foods in the World
Antioxidants are compounds produced by the body and also found in foods and vegetables. Antioxidants are those who protect our cells from damage caused by potentially harmful molecules known as free radicals.
Taking antioxidants in rich volume may increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases. Scientists have tried several tests to measure the volume of antioxidants in foods.
Here is the top 10 healthy foods are given which contains a maximum number of antioxidants. Believe us these foods are effective for the human body. So, add them in your diet from today and see the positive effect on your body.
1. Dark Chocolate
That who loves chocolates, good news for them, dark chocolate is full of nutritious. It contains more cocoa than regular chocolate, as well as more minerals and antioxidants. According to FRAP analysis, dark chocolate contains up to 15 mmol of antioxidants per 3.5 ounces (100 grams). If we compare it with blueberries and raspberries then it contains upto 9.2 and 2.3 mmol of antioxidants in the same serving size, respectively.
Antioxidants present in dark chocolates protects from high blood pressure, reduced systolic blood pressure (the upper value) by an average of 4.5 mmHg and diastolic blood pressure (the lower value) by an average of 2.5 mmHg.
Pecans are found in South Africa and Mexico. They are a good source of healthy fats and minerals, plus contain a high amount of antioxidants. On the basis of FRAP, analysis pecans contain upto 10.6 mmol of antioxidants per 3.5 ounces (100 grams).
With the regular taken of pecans, we can increase the antioxidants level in the blood. It has been proved in a study that those who take 20% calorie from pecans, the blood antioxidants level has increased. But, where pecans are a good source of high antioxidants, they also full of high calories which may cause heart diseases.
Blueberries are low in calories and full of healthy nutrients and antioxidants. As per FRAP analysis, blueberries contain up to 9.2 mmol of antioxidants per 3.5 ounces (100 grams). There are many studies that have proved that blueberries contain a maximum number of antioxidants in comparison to other fruits and vegetables.
Blueberries contain a special type of antioxidants named as anthocyanins that reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure. So, in short words, blueberries are the best source of antioxidant in the diet.
Strawberries are the most lovable fruit among human beings on this planet. They are sweet, versatile and a rich source of vitamin C and antioxidants. If we go through the FRAP study then it contains up to 5.4 mmol of antioxidants per 3.5 ounces (100 grams). It has been proven in many research that it reduces the chances of heart diseases, low and high blood pressure and many more.
Artichokes are not common in North America but a very delicious and nutritious vegetable. Earlier, people use the leaves of artichokes in the treatment of jaundice. They contain fibers, minerals and antioxidants in large scale. Now, let us have a look at FRAP study then we will see that it contains up to 4.7 mmol of antioxidants per 3.5 ounces (100 grams).
Artichokes are able to reduce the risk of certain cancers, type 2 diabetes and heart disease. The benefits of artichokes depend on how they are prepared. In short words, we can say, it is one of those vegetables which contain a high number of antioxidants. In addition, it also contains chlorogenic acid.
6. Goji Berries
Goji berries are related to two plants named as Lycium barbarum and Lycium chinense. They are dry fruits, also have been part of Chinese medicine for more than 2000 words. It contains 4.3 mmol of antioxidants per 3.5 ounces (100 grams).
Along with this, it also contains unique antioxidants known as Lycium barbarum polysaccharides. It may help to reduce the risk of heart disease and cancer and may help combat skin aging. They are also helpful to raise blood antioxidant level.
Raspberries contain dietary fiber, vitamin C, manganese and antioxidants and also very soft in taste. Mostly, they are used in desserts. Now, moving on FRAP theory, it has up to 4 mmol of antioxidants per 3.5 ounces (100 grams).
Several studies have proved that they are helpful in lower the risk of cancer and heart disease just because of having antioxidants and other good and healthy components. In one test tube research, raspberries containing antioxidants and components are helpful to kill harmful germs of stomach, colon and breast cancer cells in the sample.
Kale is the species of Brassica oleracea, relates to broccoli and cauliflower. It is a member of vegetables and a member of cultivated vegetables. It is highly nutritious greens on the planet and rich in vitamins A, K and C. It’s also rich in antioxidants, providing up to 2.7 mmol per 3.5 ounces (100 grams).
The red varieties of kale like redbor and red Russian may have nearly twice as much — up to 4.1 mmol of antioxidants per 3.5 ounces. It is full of calcium and also helps to maintain bone health and plays a vital role in other cellular functions.
9. Red Cabbage
Red cabbage is also known by the name of purple cabbage, highly rich source of vitamin C, K and A. It is a good resource of high antioxidant. Based on FRAP analysis, red cabbage provides up to 2.2 mmol of antioxidants per 3.5 ounces (100 grams).
If it is cook properly then its antioxidants increase by maximum 4 times. This is because red cabbage contains anthocyanins, a group of antioxidants that give red cabbage its color. Anthocyanins are also found in strawberries and raspberries.
Beans also count as a vegetable, rich in fiber. They are inexpensive and healthy. They contain antioxidants in high number. A FRAP analysis found that green broad beans contain up to 2 mmol of antioxidants per 3.5 ounces (100 grams). They reduce the risk of kidney diseases, cancers in breast and bladder. You should also know about healthy egg diet as this very important for us to take.
Benefits of Antioxidant Supplements:
Antioxidants prevent us from the diseases and also help us o fight with the negative effects of aging effects. They are easily found naturally in food, vegetables and other dairy products.
Vitamins in Antioxidant Supplements
Antioxidant supplements often contain the following substances, all of which are considered antioxidants:
- Vitamin A
- Vitamin C
- Vitamin E
Those who have no knowledge about the benefits of antioxidants, they must read out the below given content. Here, we have explained the benefits of antioxidants.
Antioxidants help us to prevent from many dangerous diseases and also help us to fight with the germs and harmful bacterias.
- Cancer therapy
- Risk of death
Dear visitors, we hope that you have got every useful information about antioxidants from above given content. But still, if you have any query then you may ask it in the comment box below given. We will try to solve it as soon as possible.