The more we discover our body the more we marvel at the complexity of processes running within us. We realize how it is just a chemical balance that is keeping us alive. One such complicated balance is maintained between what is known as ‘free radicals’ and ‘antioxidants.’ Both of these components are extremely essential for survival. Free radicals complement our immune system by killing bacteria. Antioxidants keep the action of these free radicals in check and prevent them from destroying our body. We reach a state of oxidative stress if the number of free radicals is greater than that of the antioxidants. In our everyday life, a number of environmental factors govern the formation of free radicals like too less or too much oxygen in the body, pollution, blood sugar levels, alcohol, radiation, and even passive smoking.
These factors can lead to various illnesses like diabetes and cancer if left unchecked. Taking antioxidants and dietary supplements helps maintain your health such as to treat and prevent diabetes. It’s important to address these symptoms early to avoid leading to an extended state over time. An extended state of oxidative stress can result in cardiovascular diseases, chronic diseases, and speed up aging.
The major antioxidants are fat-soluble – Vitamin E and beta-carotene, and water-soluble – Vitamin C. According to research by the University of Wisconsin Medical School, these antioxidants reduce the risk of coronary heart disease. Low-density lipoprotein cholesterol (also known as bad cholesterol), which is responsible for the formation of plaque around the heart, is the primary cause of heart disease. Antioxidants reduce LDL oxidation, thus reducing the risk of plaque progression and rupture.
The human body is capable enough to generate its own antioxidants, but it is often not enough for a healthy living. Fortunately, plenty of other life forms are rich in antioxidants, making it easily available. We should make concerted effort to include these eight food items a part of our daily diet –
1. Nuts
You can make flavorful versions of recipes by incorporating nuts like sunflower and sesame in your food. Or take a handful of walnuts, almonds, pistachios, and hazelnut while you are watching a show and pop them in your mouth once in a while.
2. Green Vegetables
Green veggies seem to have it all, even though we avoid them the most. We recommend trying out creative dishes made up of these absolutely essential vegetables – kale, bell pepper, broccoli, and artichoke.
3. Berries
The rich color of berries – strawberry, raspberry, blueberry, cranberry, and blackberry – can be attributed to its richness in antioxidants. Their wonderful taste is an added incentive to have them every day. Of all food items, berries collectively have the highest proportion of antioxidants per serving.
4. Stone fruits
A number of stone fruits are a great source of antioxidants – apricot, cherry, peach, plum, and prune. A bowl of fresh fruits every day and you are all set.
5. Coffee and Tea
Most of us are either team coffee or team tea, no matter which side you are on, these beverages are definitely bringing you the much-needed antioxidants.
6. Ground Cloves
Cloves not only add a distinct taste to your food but they are a good source of antioxidants as well. They are a regular addition to a number of dishes in a few cultures and can be consciously included in our diet without much effort.
7. Chocolates
It might be surprising to witness chocolate feature in the same list as green vegetables. Items like a chocolate flavored power bar, sugar-free dark chocolate, and unsweetened baking chocolate are actually good sources of antioxidants.
8. Juices
Many of us find it convenient to gulp down a glass of juice than eat a bowl of fruit. Try to include a glass of freshly squeezed grape or orange juice in your diet. A tastier alternative is mango nectar, but probably subject to the season.
And if you are not happy with any of the listed items, you can always depend on a glass of red wine to fulfill your antioxidant needs.
While they are supposed to be a daily dietary intake, it is advised that you consult a dietician before starting on any antioxidant supplements. By all means, a high dose of such supplement should be avoided as it can have harmful consequences.
Author Bio
Hello Readers !! Natalie and Caitlyn Bell are the founders of Healtholine, They started Healtholine to provide a platform where they could share informative articles related to health, fitness, beauty, weight loss, etc Natalie is a featured author at various authoritative blogs in the health and fitness industry. Connect with both sisters to know more
