Antioxidants are probably one of the most talked-about stuff on this planet. Honestly speaking, I don’t think so there is anyone among us who hasn't heard about the benefits of antioxidants. From social media taught health experts to the top-notch physicians, everyone possesses an opinion about them.
Once I went to the best medical
specialist in Peshawar and he asked me to consume antioxidants
rich foods. Then, I began searching about these antioxidants and I’m sure many
of you must have gone through a similar experience. But have you ever wondered
what antioxidants are? And what the hype is about?
Let's break it down!
What
are antioxidants?
Antioxidants are tiny particles that help to fight the harmful free moving particles in our
body. Basically, these antioxidants help to reduce the oxidative stress in our
body that is caused by the accumulation of harmful substances in our body. This
stress can be damaging for our body and can result in the onset of diseases
like diabetes, cardiovascular problems etc.
Why
are antioxidants important for our health?
These antioxidants are
vital for our survival as they fight the damaging free radicals in our body.
But from where these free radicals are generated? These free radicals are
constantly formed in our bodies but there are certain factors that promote
their formation including:
●
Pollution
●
Toxins
●
Smoking
and alcohol consumption
●
Microbial
infections
●
Intake
of unsaturated fatty acids
●
High blood
glucose levels
●
Excessive
intake of iron, copper, magnesium or zinc
●
Fluctuating
levels of oxygen in the body
●
Exposure
to radiation
●
Intense
workout
How
can we intake antioxidants?
These antioxidants are
naturally present in our body and can be taken from particular food sources
such as plants, vegetables, whole-foods and multivitamins etc.
While I was continuing
my journey with a minor cardiac problem, I was going to the best cardiologist
at Said Anwar medical centre in
Peshawar paved my path to a heart-healthy lifestyle. And to your
surprise, antioxidants rich foods were the biggest contributors.
For your convenience,
I’m listing down some antioxidants rich foods including
1-
Chocolate
If you are a chocolate
lover like me then you can relate that this was no less than good news for me.
But remember I’m not talking about the regular chocolate bars, here chocolate
strictly means dark chocolate. Nutritionally speaking, dark chocolate is a rich
source of antioxidants and minerals alongside containing more cocoa than
ordinary chocolate bars.
2-
Blueberries
Another good source of
antioxidants can be blueberries that are quite low in calories but contain a good amount of antioxidants. Researches reveal that the antioxidants present in
blueberries are;
●
Known
to lower the risk of heart diseases by significantly reducing blood pressure
and bad cholesterol
●
Delay
the side effects of ageing particularly those related to the delayed
functioning of the brain.
3-
Strawberries
Berry lovers would be
happy knowing that strawberries are also rich in antioxidants. Red colour
giving antioxidant anthocyanin can reduce the risk of heart problems by
lowering and increasing the levels of bad and good cholesterol respectively.
4-
Kale
Apart from these
fruits, vegetables like kale are also rich in antioxidants. Kale is also a
source of plant-based calcium and known to play an important role in various
health aspects.
5-
Red cabbage
Other than kale, red
cabbage is also rich in antioxidants and contains four times more antioxidants
than regular cabbage.
6-
Beans
A group of legumes
known as beans is relatively an inexpensive source of antioxidants. Beans have
high fibre content and antioxidants (kaempferol) that are known to reduce
chronic inflammation and inhibit cancer growth.
7-
Beetroot
Beetroot is also a
good source of antioxidants betalains that have proven health benefits.
Antioxidants present in beetroot can help to lower inflammation and can
reduce the risk of digestive and colon cancer.
8-
Spinach
Spinach is known as
the powerhouse of energy due to its high nutritional value. Despite being low
in calories, spinach is a good source of zeaxanthin and lutein, antioxidants
that can help with better vision.
The
Bottom Line!
Antioxidants are
compounds that are known to improve several aspects of human health. Many
natural fruits and vegetables are rich in antioxidants and you can make them a
part of your healthy diet!