Our immune system relies on antioxidants to prevent or slow cell damage caused by various environmental factors and stress. Our body also produces a small amount of antioxidants, but you can get antioxidants that fight free radicals with the help of external sources such as food or supplements. Free radicals are waste products produced by cells in the body and play an important role in health. If the body does not effectively process or eliminate free radicals, they can oxidize and damage cells and body functions.
Antioxidants that remove waste products from the body
Free radicals are unstable substances or molecules that are naturally generated in the body during the process of decomposing food or when exposed to radiation, cigarette smoke, or air pollution. It causes oxidative stress and damages cells. Diabetes mellitus, cancer, Parkinson’s disease, cardiovascular disease, Alzheimer’s disease, and eye diseases such as macular disease and cataracts are known to be related to various diseases.
Antioxidants have been shown to be effective in coping with oxidative stress caused by free radicals. However, since free radicals also play a beneficial role in the body, a certain balance must be maintained between antioxidants and free radicals. Free radicals should not be more than antioxidants.
What are the antioxidants
There are several types of antioxidants. Phytoestrogen is a natural product with a structure and function similar to that of estrogen, and is contained in beans, vegetables, and fruits. Catechin (Catechin) is a type of polyphenol contained in tea and red wine. Polyphenols are found in oregano and thyme, and flavonoids are found in citrus fruits, onions, green tea, tea, and apples.
How to increase antioxidants in the body?
The best way to increase our body’s antioxidants is through food. Eat foods rich in antioxidants to lower your risk of disease and fight oxidative stress. Scientists measure the antioxidants in various foods through ferric reducing ability of plasma (FRAP) analysis, which helps to know the effectiveness of each antioxidant in neutralizing specific free radicals. Basically, the higher the FRAP value, the more antioxidants it contains. Here are some foods that contain antioxidants: (mmol = millimoles)
△Blueberry – 9.2 mmol per 100g △Strawberry – 5.4 mmol per 100g △Dark chocolate – 15 mmol per 100g △Goji berry (Goji berry) – 4.3 mmol per 100g △Red greens – 2.2 mmol per 100g △Beets – 1.7 mmol per 100g △Kale – 2.7 mmol per 100 g △ Raspberry – 4 mmol per 100 g △ Spinach – 0.9 mmol per 100 g △ Soybeans – 2 mmol per 100 g △ Artichoke – 4.7 mmol per 100 g △ Pecans – 10.6 mmol per 100 g
In addition to food, it can also be obtained through supplements. However, when consumed through plant foods as above, in addition to antioxidants, appropriate nutrients such as fiber and other nutrients can also be ingested, which is beneficial to overall health.
Which foods contain the most antioxidants?
Fruits and vegetables are the best sources. So, make sure you eat enough on a regular basis. In addition, plan your diet to include whole grains, whole grains, lean meat, protein (such as tofu, eggs, nuts, fish), poultry, and dairy products. In the case of vegetables and fruits, it is best to eat them raw or slightly steamed. Avoid overcooking or overcooking vegetables as they lose essential nutrients and lose their taste.
Reporter Jeong Hee-eun firstname.lastname@example.org