Antioxidant rich foods

Antioxidant rich foods

As seen earlier the role of antioxidants is to neutralize, or “stop,” free radicals from doing damage to your body.

 Lets have  a look at the different types of antioxidant available and the benefits they offer:-

Types of Antioxidants

Antioxidant Nutrients
Antioxidants from our diet appear to be of great importance in controlling damage by free radicals. Each nutrient is unique in terms of its structure and antioxidant function.
Vitamin A and Carotenoids
Beta-carotene is also especially excellent at scavenging free radicals in low oxygen concentration.

Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots (bright-colored fruits and vegetables)

Vitamin C

It scavenges free radicals that are in an aqueous (watery) environment, such as inside your cells. Vitamin C works synergistically with vitamin E to quench free radicals. Vitamin C also regenerates the reduced (stable) form of vitamin E.

 Citrus fruits like oranges and lime etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes.

Vitamin E

Vitamin E is a fat-soluble vitamin  and antioxidant. That means it is absorbed by the fat, or lipids, in your cells. It’s quite the “fat-loving” antioxidant. Vitamin E helps to protect the cell’s outer protective barrier from free radicals.

Nuts & seeds, whole grains, green leafy vegetables, vegetable oil.

Selenium
It is a mineral that we need to consume in only very small quantities, but without which we could not survive. It forms the active site of several antioxidant enzymes including glutathione peroxidase.


Similar to selenium, the minerals manganese and zinc are trace elements that form an essential part of various antioxidant enzymes. 

 Fish & shellfish, red meat, grains, eggs, chicken and garlic.

Some common phytochemicals
Phytochemicals are nonessential nutrients, meaning that they are not required by the human body for sustaining life, but are non-nutritive plant chemicals that have protective or disease preventive properties.


Some of the well-known phytochemicals are:

Flavonoids / polyphenols :-Flavonoids are polyphenolic compounds that are ubiquitous in nature and are categorized according to chemical structures into flavones, flavonols, isoflavones.

soy, red wine, purple grapes, pomegranate, cranberries, tea

Lycopene - Lycopene  is a bright red carotene and carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables.

Tomato and tomato products,pinkgrapefruit,watermelon

Lutein- Lutein is a yellow-to-orange pigment or phytochemical found mostly in plants.

dark green vegetables such as kale, broccoli, kiwi, brussels sprout and spinach.

Lignan are a group of chemical compounds found in plants. Lignans are one of the major classes of phytoestrogens, which are estrogen-like chemicals.

Flax seed, oatmeal, barley, rye

Vitamin-like Antioxidants

Coenzyme Q10 or ubiquinone, which is essential to energy production and can also protect the body from destructive free radicals.

Rich sources -meat, poultry, and fish, soybean and canola oils, and nuts.

Moderate sources - Fruits, vegetables, eggs, and dairy products.

Glutathione “Without glutathione, other important antioxidants such as vitamins C and E cannot do their job adequately to protect your body against disease.”

Although, glutathione(GSH) is not found in foods, the following foods do help your body to make more Glutathione(GSH) and therefore, boost your body's GSH levels.

Avocado, asparagus, broccoli, garlic, raw eggs, spinach
tomatoes, also curcumin (turmeric) and even fresh unprocessed meats.



Antioxidant enzymes made by the body
The antioxidant enzymes  serve as your primary line of defense in destroying free radicals. Together, they repair oxidized DNA, degrade oxidized protein, and destroy oxidized lipids (fat-like substances that are a constituent of cell membranes)

• superoxide dismutase (SOD)
• catalase
• glutathione peroxidase

Eat a variety of food to get the best possible antioxidant effect

Watch out next for Steps to Maximize the Benefits of Antioxidants and how much do u need!!!!!!

Ingredients for a Healthy Heart

Ingredients for a Healthy Heart

Ingredients for a Healthy Heart from Shilpa Mittal

Phytoestrogens are substances in plants (like flaxseed) that have a weak estrogen-like action in the body. Studies suggest that flaxseed lowers the risk of blood clots, stroke, and cardiac arrhythmias. It may also help lower total and LDL "bad" cholesterol and triglycerides, and even blood pressure.

They are found in soy , watermelon, onions, garlic, broccoli and even in tea.

Phytosterols are plant sterols that chemically resemble cholesterol -- and seem to reduce blood cholesterol. All nuts and seeds, including wheat germ, have phytosterols.

Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.

It helps to prevent the build-up of toxins in the arteries as well as having many other health-giving properties. It is found in spinach, tomatoes, cabbage, broccoli, peas, carrots and sweet potatoes.

Lycopene can be found in raw tomatoes and in any tomato product.

Polyphenols are another set of antioxidants that protect blood vessels, lower blood pressure, reduce LDL "bad" cholesterol. Flavonoid polyphenols include catechins, flavonones, flavonols, isoflavones, reservatrol, and anthocyanins.

Flavonoids inhibit the action of platelets, which are the blood cells that join to form blood clots. They are antioxidants that also help the absorption and action of vitamin C. Flavonoids can be found in fruit and vegetable, especially apples and onions.

Non-flavonoid polyphenols include ellagic acid (found in all types of berries).

Omega-3 fatty acids (found in flaxseeds, fatty fish like salmon) and alpha-linolenic fatty acids (found in plant foods like walnuts) help boost the immune system, reduce blood clots, and protect against heart attacks. They also increase good HDL levels, lower triglyceride levels, protect arteries from plaque buildup, are anti-inflammatories, and lower blood pressure.

Vitamins A, C, E
These highly beneficial antioxidant vitamins all have the ability to prevent deposits, including fats, sticking to artery walls and can help to prevent damage to the arterial linking caused by free radicals.

Best sources of Vit A are fish oil, egg yolk, liver;

Vit C is richest in citrus fruits, kiwis, strawberries, red peppers, peas;

Vit E in avocados, chickpeas, almonds, tuna, sunflower oil and muesli.

B-complex vitamins -- like Vitamin B-12 (folate) and vitamin B-6 -- protect against blood clots and atherosclerosis, or hardening of the arteries. This vitamin is essential for reducing levels of damaging amino acid homocysteine. It can be found in fish, pulses, nuts, chicken and potatoes.
Niacin (vitamin B-3) helps increase HDL "good" cholesterol.

Folic acid
Folic acid helps reduce the risk of cardiovascular disease associated with high blood levels of homocysteine. It is found mainly in green leafy vegetable, mushrooms, pulses, nuts, fruits and root vegetables.

Magnesium, potassium, and calcium help lower blood pressure. Example:- coconut water, green leafy vegetable, milk n its products

Fiber-rich foods help lower cholesterol level example:- whole grains, oats, fruits, vegetables

Monounsaturated fatty acids
These lower the levels of potentially harmful LDL cholesterol and maintain the necessary levels of beneficial HDL cholesterol. They can be found in rapeseed, walnut and groundnut oils, and avocados. Olive oil is another useful source and extra-virgin olive oil also contain protective antioxidants.

 Selenium
Most of us are deficient in this valuable antioxidant mineral, which works with vitamin E to mop up damaging free radicals. It is found in lentils, wholemeal bread, sardines and Brazil nuts.

http://www.medicinenet.com/script/main/art.asp?articlekey=56073&page=2

http://www.healthadel.com/12-nutrients-for-a-healthy-heart/