What are antioxidants?

What are their benefits, and how can the health conscious individual insert them into their diet?

Antioxidants work against oxidative damage. Free-radicals are by-products of the body’s use of oxygen, and they can have negative side effects. These health consequences are believed to include cancer, diabetes, cardiovascular disease, muscular diseases, among others. Antioxidants seek out and eliminate oxidizing free radicals, thus greatly reducing the risk for these diseases and conditions. They can also reduce the risk of stroke and improve overall immune functions. Oxidative damage is also a cause of neuro-disorders such as Huntington’s Disease, Parkinson’s, and Alzheimers. It’s also a great way to reduce your risk of getting a cold.

What are antioxidant foods?

Antioxidants can be found in numerous fruits and vegetables, and can also be consumed in pill form. Studies suggest that consuming them naturally through produce is more beneficial than consuming the pill forms. However, both are shown to have a positive effect on disease prevention and overall health. The reason that they are often more effective when consumed in their natural form is because of the combinations of other vitamins and minerals that are present in these foods.

Some of the most well-known sources for antioxidants include tomatoes, garlic, onions, green tea, grapes, pomegranates, virtually all types of berries, and apples. Some foods with the highest concentrations of antioxidants are as follows.

1. Red beans
2. Blueberries
3. Kidney or pinto beans
4. Cranberries
5. Artichokes
6. Blackberries
7. Prunes
8. Raspberries
9. Strawberries
10. Apples

Not to be overlooked are green and black teas. These contain antioxidants called polyphenols and flavonoids, and contain them in amounts eight to ten times that of most fruits and vegetables. This is one reason why those following a traditional Japanese diet are found to have lower instances of cancer and heart disease.

There are several spices that are also shown to be high in antioxidants, including cinnamon, oregano, and cloves.

There are no government regulations currently in place that give recommendations for levels of antioxidants that should be consumed, although it is believed that guidelines will be developed in the near future. Doctors and dietitians say it comes down to just consuming more fruits, vegetables, nuts, and spices (nuts are also a good source of antioxidants). Doing this has numerous health benefits. You can’t help but consume a wide variety of nutrients and vitamins when you increase your overall produce intake, and antioxidants are just one of the positive outcomes of such a diet.

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