"Boost your immunity and prevent chronic diseases with the power of antioxidants. Learn about the benefits, sources, and how to incorporate them into your diet in this comprehensive guide."
As a nutritionist, I can't stress enough the importance of antioxidants in maintaining overall health and preventing chronic diseases. But what exactly are antioxidants and why are they so important?
Antioxidants are naturally occurring compounds that neutralise free radicals, which are unstable molecules that can damage cells and DNA. Free radicals can be caused by things like pollution, smoking, and even our own metabolism. When there are too many free radicals and not enough antioxidants to neutralise them, it can lead to a state of oxidative stress.
Chronic diseases such as cancer, heart disease, and diabetes have been linked to oxidative stress. This is why it's so important to make sure we are getting enough antioxidants in our diets. But where can we find these powerful compounds?
Antioxidants can be found in many different foods, including fruits, vegetables, nuts, seeds, and whole grains. Some examples of antioxidants include vitamins C and E, beta-carotene, and selenium. Berries, such as blueberries, raspberries, and blackberries are particularly high in antioxidants, as are leafy greens like spinach and kale.
Some food sources containing vitamin C are brussel sprouts, grapefruits and tomatoes. Vitamin E is found in almonds, avocado and spinach. Beta-carotene is found in asparagus, broccoli, and apricots. Selenium can be found in brazil nuts, fish and beef.
I often recommend to include at least 1 antioxidant-rich food source in every meal or snack. For example, blueberries as the antioxidant source in some greek yoghurt or coconut yoghurt for a snack, or avocado as the antioxidant source on some wholegrain toast for lunch.
It's important to note that antioxidant supplements have not been found to be as effective as getting antioxidants from a healthy diet. In fact, in some cases, they can even be harmful. Eating a diet rich in a variety of fruits, vegetables, and whole grains is the best way to ensure you're getting the antioxidants you need. Unfortunately most of the population are consuming foods that contribute towards oxidative stress rather than helping eliminate oxidative stress.
As a nutritionist, I recommend making sure to include a variety of colourful fruits and vegetables in your diet, as well as whole grains and nuts. By doing this, you'll be able to lower your risk of chronic diseases and improve your overall health and well-being. If you are having trouble incorporating these foods into your diet or you have any other concerns about your health, please don't hesitate to reach out to one of our qualified nutritionists at MP nutrition for help.
In summary, antioxidants are essential to our health and well-being. They protect our cells from damage caused by free radicals, which can lead to chronic diseases such as cancer, heart disease, and diabetes. Eating a diet rich in a variety of fruits, vegetables, and whole grains is the best way to ensure you're getting enough antioxidants. So, make sure to include a variety of colourful fruits and vegetables in your diet, as well as whole grains and nuts.
Consult with one of our qualified nutritionists today to learn more about the role of antioxidants in maintaining your overall health and preventing chronic diseases. Get personalised advice on how to incorporate a variety of colourful fruits, vegetables, whole grains, and nuts into your diet to ensure that you're getting enough antioxidants to protect your cells and lower your risk of chronic diseases. Don't wait, take the first step towards a healthier life by reaching out to a professional now!
References
1. Halliwell, B., & Gutteridge, J. M. (2007). Free radicals in biology and medicine. Oxford University Press.
2. Holz, B., & Vollmar, A. M. (2018). Antioxidant supplements for preventing gastrointestinal cancers. Cancer letters, 413, 176-183.
3. Anderson, R. A. (1999). Chromium, glucose intolerance and diabetes. Journal of trace elements in medicine and biology, 13(3), 155-161.
4. Liu, R. H. (2003). Potential synergy of phytochemicals in cancer prevention: mechanism of action. Journal of Nutrition, 133(10), 3278S-3284S.
5. Balentine, D. A., Wiseman, S. A., & Bouwens, L. C. (1997). The chemistry of tea flavonoids. Critical Reviews in Food Science and Nutrition, 37(1), 69-100.
