When words like carotenoids, flavonoids, allyl sulfides, polyphenols, phytochemicals, etc. are running in front of your eyes, don’t you feel like running too?
I know I’ve been using them a lot, not to frustrate you in any way, don’t get me wrong.
It’s just an easier way for me to express the benefits and qualities of the information I bring to you on a weekly basis.
But since this week has been an educational one for you, I’ve decided to take it all the way and feed you with more knowledge and understanding.
This way, you will know more about the remedies and pieces of advice that I’m offering to you and see how precious they are for your health and well being.
Right now, you will find out the meaning of antioxidants and their role in protecting you.
There are different types of antioxidants that can be broken down in sub types and so on and so forth.
Your body produces powerful antioxidants as well such as Vitamin D, melatonin, etc.
But besides these it also needs antioxidants that your body gets from other sources to thrive.
The main goal here is not to memorize them, but to understand how they work.
Further, I will explain what they mean, what is their purpose and where you can obtain them.
First, I will divide them into two major groups:
This type of antioxidants is produced by your body (they cannot be found in supplements).
These have the capacity to break down and remove free radicals.
They convert dangerous oxidative products into water, which is then flushed out of your system.
Enzymatic antioxidants require minerals such as: zinc, copper, manganese, and iron to break down free radicals.
Therefore, making sure you have them well supplied is mandatory.
Want to know the “master antioxidant” that your body produces?
Glutathione (GSH) has the capacity of:
- maximizing the performance of all the other antioxidants.
- protecting your cells and mitochondria from oxidative and peroxidative damage.
- eliminating toxins from your cells.
- protecting against the damaging effects of radiation, chemicals, and environmental pollutants.
Although your body’s ability to produce glutathione decreases with age, eating the following foods will promote glutathione production:
- high-quality whey protein
- raw dairy
- grass-fed meat
These are found in foods and complement the antioxidants produced by your body in their quest for destroying free radicals.
They help by disarming the free radicals and interrupting the chain reaction.
This ensures that you aren’t depleted from your enzymatic antioxidants.
Here are the most important subcategories:
All of these powerful antioxidants are found in plants.
Why? Because plants generate a large number of free radicals (due to the UV light exposure throughout the day), so, in order to counteract, they naturally produce antioxidants.
Studies have proved that people who eat sources of phytochemicals also benefit from the antioxidant properties of the plant.
Whole foods such as whole grains, fruits, and vegetables, contain phytochemicals, whereas processed or refined foods contain little to no phytochemicals.
Types of Phytochemicals:
- Carotenoids: found in most yellow and orange fruits and vegetables
- Flavonoids: found in berries, chocolate, tea, grape skins, apples
- Allyl Sulfides: found in garlic and onions
- Resveratrol: found in red wine
- Glucosinolates: found in cabbage, Chinese cabbage, broccoli, watercress, horseradish, capers and radishes
- Phytoestrogens: found in soy
- Phenolic Acids: found in many fruits (in dried fruit has the biggest content)
There are plenty of other powerful antioxidants, but usually you get them from a normal diet.
However, you don’t have to think that it’s hard to incorporate healthier food into your meals.
You can make incredibly delicious snacks that provide you with a variety of antioxidants.
I will give you an example of how a healthy eating day for you could look like:
Oatmeal made with skim milk (or soy milk) and served with pecans and berries.
If you want a healthy snack, you can try sliced apples with peanut butter.
A bean and cheese burrito with avocado, salsa, and grilled eggplant on a whole grain tortilla.
Vegetarian chili with beans, tomatoes, and soy protein chunks.
Spinach salad with raspberries, sliced almonds, olive oil-based vinaigrette, and bell pepper slices.
Baked chicken breast with roasted sweet potatoes and Brussels sprouts brushed with olive oil.
Grilled salmon with asparagus and brown rice.
How does it look? Tasty, isn’t it?
Tell me in the comments bellow how helpful this article was for you.
If you try the recipes tell me how you felt afterwards and if you liked them.
Also, if you have any questions I can’t wait to answer them and clear any confusion that you might still have.
Moreover, if you appreciate my strive to keep you informed, please press the like button bellow.
As always, your health is in your hands.