Antioxidants
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Antioxidants are compounds found in many foods that can help protect the body from damage caused by harmful molecules known as free radicals. Free radicals are produced as a result of normal bodily processes, such as metabolism, but can also be generated by external factors such as pollution, cigarette smoke, and radiation. In this article, we will explore what antioxidants are, how they work, and some of the most common sources of antioxidants in the diet.
What Are Antioxidants?
- Antioxidants are molecules that can neutralize free radicals by donating an electron to them. Free radicals are unstable molecules that can damage cells, proteins, and DNA, leading to oxidative stress and inflammation. Antioxidants can help prevent or reduce oxidative stress by neutralizing free radicals before they can cause damage.
- Some of the most common antioxidants include vitamins C and E, beta-carotene, selenium, and flavonoids. These antioxidants can be found in many foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes.
How Do Antioxidants Work?
- Antioxidants work by neutralizing free radicals and preventing them from causing damage to cells and tissues. Free radicals can damage cell membranes, proteins, and DNA, leading to a range of health problems such as heart disease, cancer, and Alzheimer's disease.
- Antioxidants can neutralize free radicals by donating an electron to them, which stabilizes the free radical and prevents it from causing damage. This process is known as scavenging or quenching, and it is essential for maintaining the health and function of the body's cells and tissues.
Sources of Antioxidants
- Antioxidants are found in many foods, particularly plant-based foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes. Some of the most common sources of antioxidants include:
- Berries: Berries such as blueberries, strawberries, raspberries, and blackberries are rich in antioxidants such as vitamin C, anthocyanins, and flavonoids.
- Dark chocolate: Dark chocolate contains antioxidants such as flavonoids and polyphenols, which can help protect the body from oxidative stress.
- Leafy greens: Leafy greens such as spinach, kale, and collard greens are rich in antioxidants such as vitamins C and E, beta-carotene, and lutein.
- Nuts: Nuts such as almonds, walnuts, and pecans are rich in antioxidants such as vitamin E and flavonoids.
- Spices: Spices such as turmeric, cinnamon, and ginger are rich in antioxidants such as curcumin and gingerol.
- Tea: Green tea and black tea are rich in antioxidants such as catechins and theaflavins, which can help protect the body from oxidative stress.
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