Top 8 Benefits of Antioxidants That Will Surprise You
Introduction
Do you know, what are antioxidants? What about free
radicals? How to prevent free radical damage? What are the benefits of
antioxidants? Which are antioxidant-rich foods?
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| Antioxidants Benefits |
Ok! Don’t be confused. We will help you to know
everything about antioxidants, their health benefits, free radicals, and many
more.
Our body is in a constant battle every day against
viruses, bacteria, infections, diseases, and even against the formation of free
radicals.
Free radicals are a natural part of the body’s
metabolism. They are normally present in the body. But they produce toxicity
and create problems when the balance of free radicals is lost.
The most important benefit of antioxidants is
scavenging free radicals as well as preventing their harmful activities.
Chemically free radicals are molecular species, or a
single molecule that contains one or more unpair electrons, and can exist
independently.
The harmful free radicals in the human body are mainly
oxygen derivatives*
On the other hand, free radicals are highly oxidative,
attack good biomolecules, and damage them. In an imbalanced concentration,
they are highly toxic.
The oxidative free radicals damage tissues, DNA, and brain
cells, which is known as oxidative stress (or oxidative damage).
However, prevent oxidative damage, and scavenge toxic free radicals, our body uses antioxidants as a secret weapon.
*Oxygen-derived
free radicals are two types: 1) Containing unpaired electrons, such as hydroxyl ion
(OH-), superoxide ion (O2-), ester ion (ROO-),
etc.
2) Reactive oxygen species (ROS), such as hypochlorous
acid (HOCL), hydrogen peroxide (H2O2), singlet oxygen (1O2),
etc.
What Are Antioxidants?
Antioxidants are free radical scavengers that combat the toxic effects
and protect our bodies from oxidative stress.
They are also natural parts of the body, but when an
unhealthy diet (rich in junk foods, cigarette smoking, alcohol abuse), and
environmental pollutions produce excess free radicals, then the body needs more
antioxidants from outer sources.
We can easily consume antioxidant foods as well as antioxidant supplements to protect our health from damage.
know more topic: Top 10 Antioxidant-rich Foods
Types of Antioxidants
The types of antioxidants and their functions are
quite important.
Generally, they present in nature in the three forms,
such as enzymes, vitamins, and phytochemicals.
Enzymatic antioxidants come from proteins and a mineral-rich
diet. They break down free radicals, remove them, and fight against oxidative
cell damage.
In the case of vitamin antioxidants, our bodies cannot
produce vitamins. So, we have to depend on a healthy diet. Vitamins A, C, E, and folic acid act as antioxidants.
Plants use some phytochemicals to
protect themselves from free radicals. Studies found that those phytochemicals
act as natural antioxidant sources for humans.
We can get the benefits of antioxidants from
flavonoids, polyphenols, carotenoids, etc. as plant sources.
β-carotene is a common and most potent phytochemical to protect against free radical damage.
The antioxidants example that comes from
outside our body is vitamin A, C, E, carotene, lycopene, lutein, zeaxanthin,
manganese, selenium, etc.
Health Benefits Of Antioxidants
The antioxidant benefits are quite popular and
well-researched.
From the heart to the brain, preventing cancer to boosting immunity, improving eye health to maintaining healthy skin, they provide numerous benefits.
1. Cancer Prevention
Cancer is the most common, and dangerous health issue
in the 21st century.
According to scientific studies, antioxidants have
been shown to prevent cancer development that has been associated with free
radical damage.
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| Antioxidants Prevent Cancer |
They prevent oxidative damage of DNA and protect us
from gene mutation. Gene mutation is responsible for triggering various types
of cancer.
On the other hand, the benefits of antioxidants are also present during the treatment of cancer.
The supplementation of antioxidants can be used in
cancer treatment to enhance the ability to fight against oxidative stress, and
inflammation.
Researches show that the natural antioxidant status of
our body decline during cancer treatment. So, antioxidant foods may be
needed during chemotherapy.
2. Protect The Heart
Another important benefit of antioxidants
protects the heart by preventing vascular diseases.
The antioxidants, such as vitamin C, and selenium have
powerful cardioprotective nature.
It has been found that adequate amounts of vitamin C
intake can cut the risk of stroke by up to 50%.
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| Antioxidants & Healthy Heart |
They also reduce inflammation in the heart muscle and
maintain a healthy heart.
There are hundreds of studies showing that intake of a plant-based
diet loaded with natural antioxidants can protect our hearts significantly.
So, keep in mind the antioxidant benefits, and
incorporate fruits as well as veggies in your regular diet.
know more topic: How To Prevent Heart Attacks
3. Protect Our Brain
Protecting our brain from neurodegenerative diseases
is a significant benefit of antioxidants.
Most brain diseases are linked to oxidative damage,
which can be prevented, and improved with a higher intake of antioxidants.
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| Antioxidants Improve Brain Health |
On the other hand, they have been found to improve
memory and reduce the risk of dementia, Alzheimer’s, Parkinson’s, etc.
Vitamin C, E, and the minerals selenium, and zinc have been
shown to function as natural antidepressants and reduce mental stress.
They also work as a mediator in the central nervous
system (CNS) and boost cognitive health.
4. Enhance Immunity
In a lower amount, free radicals are the natural parts
of our body’s metabolism.
But, when the amount crosses the normal level, they
harm our health in different ways.
Free radicals damage the defense system of the body,
resulting in decreased immunity.
Antioxidants neutralize these harmful radicals and
boost our immune system.
know more topic: How To Boost Immunity During COVID-19
5. Improve Eye Health
Antioxidants play a significant role in improving eye
health as well as maintaining eyesight.
The antioxidant-rich foods may prevent the
progression, and even reverse age-related macular degeneration, and other
vision problems.
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| Antioxidants Protect Eyes |
On the other hand, phytochemicals lutein, and zeaxanthin
also prevent cataracts, and macular degeneration both.
Additionally, β-carotene nourishes and protects the
retina, and prevents night blindness.
6. Protect Our Skin
UV exposure throughout the day generates free
radicals in the body, which are responsible for inflammation, and damage in the
skin tissues. Here is the importance of antioxidants.
They produce anti-inflammatory effects by increasing
blood circulation, and oxygenation in the skin cells.
By reducing inflammation, antioxidants also promote
more skin tone and help to keep acne as well as wrinkles away.
Additionally, they encourage the growth of new cells and fix the damages that arise from UV exposure.
7. Delay Aging
Do you want to stay young for a long time? Then add
significant amounts of antioxidants to your regular diet.
The benefits of antioxidants on the skin are quite
popular in the beauty world.
They neutralize the harmful activities of free
radicals, limiting the internal deterioration of the skin, and preventing the
signs of aging.
Antioxidants also minimize wrinkles and preserve the
beautiful texture of our faces.
Additionally, they protect our skin from harmful UV
rays and reduce susceptibility to sun damage.
8. Strengthen Hair
Dietary antioxidants also improve hair health and may
treat nutritional deficiencies.
They protect delicate hair follicles and prevent hair
fall caused by oxidative stress.
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| Antioxidants Strengthen Hair |
Side Effects Of Antioxidants
Are you surprised to listen about the side effects of
antioxidants? No need to be surprised.
Dietary intake of antioxidants is important for good
health, but excess is not better.
Besides, the benefits of antioxidants, some
side effects are also present. But the side effects exert only in
supplementation.
Excess amounts of isolated antioxidants consumption
may produce toxic effects, instead of preventing damage.
According to some studies, a higher dose of supplements increases the risk of death. Because excessive intake of antioxidant supplements acts as a pro-oxidant and causes higher cell damage.
On the other hand, supplementation may lose the host selectivity, and protect cancerous cells also.
Other general side effects are nausea, vomiting,
headache, etc.
So, eating plant-based antioxidant-rich foods
is a much better, and safe idea.
However, low-dose supplements of antioxidants, such as multivitamins are beneficial in some cases of nutritional deficiencies.
Now, The Conclusion
So, the benefits as well as side effects of
antioxidants we learned in detail.
Antioxidants are the secret weapon of our body to
prevent harmful free radicals and maintain proper health.
They prevent cancer, protect the heart, and eyes,
nourish skin cells as well as delay aging.
The isolated antioxidants are available in supplement
form, but try to stick with natural food sources.
A healthy diet full of fruits, colored veggies, and
nuts is the most effective as well as safe way to consume antioxidants.
Some common antioxidant-rich fruits and veggies
are berries, kale, spinach, red cabbage, broccoli, artichoke, beans, beetroots,
carrots, pomegranate, avocado, dark chocolate, etc.
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| Antioxidant-rich foods |
Due to some side effects, it is better to avoid
supplements and stay focused on natural food sources.
If anyone wants to take supplements, then a
physician should be consulted. Self-medication is strictly prohibited.
Thank You.
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