Steps to Maximize the Benefits of Antioxidants

Simple Steps to Maximize the Benefits of Antioxidants

Enjoy  5 servings of fruits and vegetables with variety of colors daily

Have some grains, nuts, seeds, herbs.

Cut down on fried foods and saturated fat. Do not eat burnt foods.

Quit smoking and stay away from second hand smoke.

Avoid strong sunlight between 10am – 4pm. If you need to go outdoor, remember to bring umbrella and use sun block.

Manage stress, since stress is one of the factors causes free radicals formation.

How Much Do I Need?

The American Heart Association, for one, does not recommend using antioxidant supplements "until more complete data are in," but instead, suggests "people eat a variety of foods daily from all of the basic food groups." Moreover, in April 2000, the Food and Nutrition Board of the Institute of Medicine, an advisory group that is part of the National Academy of Sciences, reported that Vitamin C, vitamin E, selenium, and carotenoids like beta-carotene should come from food, not supplements. After examining available data on the beneficial and harmful health effects of antioxidants, the panel concluded that there isn't enough evidence to support using large doses of these nutrients to combat chronic diseases.

 

In fact, the group warned that extremely high doses of antioxidants may lead to health problems, including diarrhea, bleeding, and the risk of toxic reactions.

The Bottom Line

Antioxidants are found abundant in beans, grain products, fruits and vegetables. Look for fruits and vegetables. So enjoy eating a variety of foods. It is best to obtain these antioxidants from foods instead of supplements.

   

            

Antioxidants

THE ROLE OF ANTIOXIDANTS

Antioxidants act as "  free radical scavengers"   that prevent and repair damage done by free radicals. Antioxidants are nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions).

To appreciate the value of antioxidants, you must first understand the oxidation process. 

For example, if you cut an apple, it turns brown, this is an oxidation process. The surface of apple reacts with the oxygen in the air which causes the surface to turn brown gradually. Oxygen can work to break down other substances, creating what are called free radicals(for details ref earlier post) which are extremely damaging. Similarly When you perform any activities, your body is burning and producing toxins by reacting with oxygen (which is oxidation: just like the apple cut in half and turns brown).

How Do Antioxidants Work?

The mission of antioxidants is to find out these free radicals inside your body and make it impossible to attach to your body so that your cells are being protected from the damage of these free radicals. If you are lack of antioxidants and unable to neutralise these free radicals they can escape into surrounding tissues and further damage your cells. To prevent this damage, balance is the key.

The number of free radicals that you produce everyday is not the same. The pollution in the air, the foods you eat and the activity you perform determine the number of free radicals. Definitely, you must have enough antioxidants to neutralise these free radicals. Although your body can produce antioxidants, however, when the number of free radicals is too high, you will need to obtain extra antioxidants from your normal diet or supplements. 

Watch out next for……What are the foods that contain good source of antioxidants? What kind of benefits can antioxidants offer to you?