Antioxidants: Foods you must eat regularly

What you need to know:

  • You have been told to eat foods that are good for your stomach and those that protect your heart but what about replenishing the cells that make up these critical organs in our body?
  • Antioxidant foods can do this and much more.

An antioxidant is a molecule that constrains the oxidation of other molecules. If oxidation takes place, there is production of free radicals, leading to chain reactions that may damage cells. Antioxidants therefore help prevent cell damage caused by oxidants.
The antioxidants compounds naturally occur in certain fruits and vegetables and they come with several benefits for the body. They may include flavonoids, lycopene, beta-carotene in carrots and many other types of antioxidants.
Bridget Kezaabu, a nutritionist, says daily intake of antioxidants helps in boosting the body’s immunity to protect you from heart, eye and memory problems as well as mood disorders.

Tomatoes
Tomatoes are packed with three types of antioxidants – Lycopene (that gives tomato its bright red colour), Vitamin C and Vitamin A. Vitamin C is one of the most potent kinds of antioxidants that you can derive from fruits and vegetables. The lycopene in tomatoes is best absorbed when they are cooked. “They contain nutrients that act as body cleansers and are good for your skin,” Kezaabu remarks.

Oranges
Oranges are an excellent source of vitamin C and a good intake of this citrus fruit daily is associated with a reduced risk of colon cancer as the antioxidant nutrient in them helps to prevent free radicals that cause damage to the body DNA cells thereby causing cancer.
Daily intake of oranges is said to protect the body from cancers of the lungs, skin, breasts and colon. “The vitamin C and antioxidants help in building the body’s immunity and protect the skin from damage caused by the sun and pollution,” Kezaabu says.

Mangoes
Mangoes offer an excellent source of vitamin A flavonoids such as beta-carotene, alpha-carotene, and beta-cryptoxanthin. These compounds have antioxidant properties and are helpful in maintaining healthy vision as well as a glowing and radiant skin

Beetroots
Beetroots contain betalain antioxidant an anti-inflammatory and fungicidal which helps in detoxification. Betalain is also believed to protect against cancer.

Strawberries
Strawberries are rich in antioxidant power which can fight carcinogens and bad cholesterol that is known to cause heart disease. The vitamin C contained in the strawberries can protect the body cells from free radical damage.

Garlic
Kezaabu says, “Garlic plays an important dietary and medicinal role in our bodies and has been included to treat a variety of ailments like cardiovascular problems, prevents oxidation to stop cancer and several infection. It is important to note however that excess consumption of garlic can be toxic to the liver.”
Others may include green tea, spinach, kale, mushroom, turmeric, ginger, blueberries, raspberries, onions, egg plants, red grapes, maize and many others.

The balance
It is important to maintain the balance between antioxidants and oxidants in the body for good health. However, the free radicals or oxidants usually outnumber the antioxidants naturally produced in the body. Therefore, it is important to have a continuous supply of antioxidants from an external source to maintain this balance. Your diet is this external source and it must be packed with good quality antioxidants. This, in turn, provides other benefits such as slowing down the signs of ageing, making your skin look youthful and lowering the risk of heart disease. A diet rich in antioxidants is also known to keep your brain active and your gut healthy. Needless to say, all these factors help in improving the quality and length of your life.