Unleash the power of antioxidants
We often hear about the importance of eating a diverse range of plant-based foods, but do you know why health professionals emphasise this? It's because these foods are rich in antioxidants, a group of nutrients that offer numerous health benefits, from supporting heart health to promoting clear and radiant skin. While macronutrients like proteins, fats, and carbohydrates receive a lot of attention, antioxidants are often overlooked despite their essential role in maintaining overall well-being and preventing chronic disease.
What are oxidants?
To understand antioxidants, we need to first understand oxidants.
Oxidants are molecules that lack an electron, leading them to snatch electrons from other molecules. This process sets off a chain reaction, as the molecules that had their electrons stolen become oxidants themselves. While some oxidation is necessary for normal bodily functions, chronic oxidative stress and inflammation can cause widespread damage and inflammation.
The Role of Antioxidants:
Antioxidants act as a counterbalance to oxidants. They halt the chain reaction of oxidation, preventing it from spiraling out of control. While the body produces some antioxidants, many come from the foods we consume. Antioxidants serve additional functions within the body, such as supporting immune function or protecting against certain diseases.
Why a Variety of Antioxidants is Essential:
While all antioxidants play a role in reducing oxidation, each one functions differently. Some antioxidants may have specific benefits, such as promoting cardiovascular health or supporting brain function. By consuming a wide range of antioxidant-rich foods, you ensure you're getting a diverse array of antioxidants, each with its unique set of benefits.
Choosing Antioxidant-Rich Foods:
The easiest way to incorporate a variety of antioxidants into your diet is by "eating a rainbow" of fruits, vegetables, nuts, seeds, and beans. Let's explore the benefits and examples of antioxidant-rich foods based on their colors:
Red Foods: Red foods contain antioxidants like lycopene, which protects the heart and blood vessels from damage. Examples include watermelon, strawberries, raspberries, tomatoes, and red capsicum.
Yellow & Orange Foods: These foods contain carotenoids, which can convert to vitamin A and help protect your eyes from deterioration. Include lemons, apricots, oranges, pumpkin, and sweet potato in your diet.
White Foods: Pale-colored plant foods often have antimicrobial and immune-supporting properties. Incorporate pears, white peaches, mushrooms, cauliflower, and garlic to enhance your immune function.
Green Foods: Green produce, such as leafy greens, broccoli, and kiwifruit, contains potent antioxidants known as indoles, which have shown anti-cancer properties.
Purple/Blue Foods: Brightly colored purple/blue foods contain anthocyanins, powerful antioxidants that protect against inflammation and related conditions like heart disease and stroke. Blueberries, blackberries, plums, eggplant, and beetroot are excellent examples.
The Importance of Antioxidant-Rich Foods:
While some may consider supplements as an alternative, it's crucial to prioritise getting antioxidants from food. Antioxidant-rich foods offer a balanced combination of nutrients that promote overall health. Overconsumption of isolated antioxidants can lead to imbalances and potential adverse effects. If you think you may need a supplement, it's advisable to consult nutritionist.