What is Antioxidant? What Are Antioxidant Foods?

Antioxidants are substances that contribute to the prevention or slowing of cellular damage that may occur due to unstable molecules called free radicals and can be taken into the body through foods or supplements. Some plant-based foods are considered to be high in antioxidants. These substances can also be evaluated as phytonutrients. In addition to the antioxidants that can be taken from outside, the human body also has the ability to synthesize some antioxidants. These substances, called endogenous oxidants, take part in neutralizing cellular waste materials and free oxygen radicals formed as a result of energy production metabolism. A condition called oxidative stress can occur if the body cannot effectively remove free radicals.

What is Antioxidant?

Antioxidants can be briefly defined as molecules in the fight against free radicals occurring in the body. It should not be forgotten that the increase in the number of free radicals is associated with life-threatening diseases such as diabetes, heart diseases and cancer. However, antioxidants produced by the body are very effective molecules in the defense of free oxygen radicals formed as a result of normal metabolism. Antioxidants are also found in many foods, especially fruits and vegetables. Antioxidant vitamins such as vitamin E and C, which are found in these foods, also stand out because they can function in this way. Antioxidant preservatives are also very important for the food industry and are used to extend the shelf life of packaged foods.

What Does Antioxidant Do?

Free radicals are substances that are constantly formed in the body as a result of metabolic activity. Without antioxidant molecules, free radicals can cause cellular damage in a very short time, resulting in a life-threatening process. However, it should not be forgotten that free radicals play a critical role in some bodily functions. For example, some cells of the immune system use free radicals to eliminate microbes that cause infection. f a condition called stress occurs. A prolonged oxidative stress process results in damage to various important molecules, especially DNA. In some cases, this process may end with cell death. DNA damage is thought to be a very effective condition in the aging process. Since DNA damage caused by oxidative stress may also increase susceptibility to some diseases such as cancer, care should be taken. Various lifestyle habits, stress and other environmental factors may cause an increase in the amount of free radicals and oxidative stress in the body:

• Air pollution
• Tobacco use
• Alcohol consumption
• Exposure to various toxins
• High blood sugar
• Excessive multiple Consumption of fatty substances containing unsaturated fatty acids
• Radiation exposure caused by reasons such as excessive sunbathing
• Viral, fungal (fungal) or bacterial infections
• Zinc, copper, excessive intake of minerals such as magnesium and iron
• Too little or too much oxygen in the body
• Exercise and intense exercise
• Antioxidant supplementation such as vitamin C and E excessive consumption of specific substances
• Problems with endogenous antioxidant production

The body constantly tries to maintain the balance between free radicals and antioxidant molecules. If this balance is disturbed, a situation called oxidative stress occurs. It should be kept in mind that prolonged oxidative stress can cause negative effects on health in many ways.

What are the Benefits of Antioxidant?

The main benefit of antioxidants is to support body functions against the formation of oxidative stress by fighting free radicals. Currently, there are thousands of substances that are estimated to act as antioxidants. Each of these substances can affect its own bodily functions and may provide benefits for these functions to be performed more effectively. Some micronutrients that are examples of antioxidants are as follows:

• Beta carotene
• Lycopene
• Lutein
• Selenium
• Manganese
• Zeaxanthin
• Vitamin A
• Vitamin C
• Vitamin E

Flavonoids, ka Phytonitruents such as foods, polyphenols and phytoestrogens are also considered antioxidants and are found in almost all plant-based products. Each antioxidant substance takes part in a unique cellular process and cannot be used in place of any other antioxidant substance in any other function. This indicates the importance of a balanced and healthy nutrition program prepared using a wide variety of foods.

What Are Antioxidant Foods?

We can count a wide variety of antioxidant foods. Vegetables, fruits, nuts and whole wheat products are among the foods with high antioxidant content. Red meat, poultry and fish meat have a lower antioxidant content than these foods. As might be expected, processed foods and products classified as junk food have very low antioxidant content. Some of the foods with high antioxidant content are:

Bitter Chocolate

Dark chocolate, which is among the products that chocolate lovers cannot give up, is a very nutritious product. Dark chocolate, which contains higher cocoa than normal chocolate, also contains various minerals and antioxidant substances.

Blackberry

Fruits such as mulberry and blackberry, which have a very low calorie content, are highly nutritious foods and are among the high antioxidant fruits. Various studies indicate that blackberries may be the foods with the highest antioxidant content among all vegetables and fruits.

Strawberry

Strawberry is one of the most popular fruits on earth. This fruit, which offers various flavors, especially sweet, is also a rich source of vitamin C and antioxidants. Strawberry fruit, which contains a high amount of antioxidant called anthocyanin, also gets its red color from this antioxidant substance. Strawberries with high anthocyanin levels have a brighter red appearance than others.

Artichoke

The history of artichoke, which is a very nutritious and delicious vegetable, dates back to ancient times. Various studies indicate that artichoke was used against various liver diseases in ancient times. The antioxidant and fiber mineral content of artichoke is quite high. Chlorine The amount of this substance in the artichoke, which has an antioxidant called ogenic acid, also varies according to the cooking method. It should be noted that while there is an increase in the antioxidant level of artichokes with methods such as steaming or boiling, a decrease in the antioxidant content may occur when fried. It is among the foods known for its iron, folate and antioxidant contents. Beetroot, which contains antioxidants called betalain, also gets its red color from this substance.

Spinach

Spinach is among the vegetables with very high nutritional value and has a very low calorie value. Containing high levels of antioxidants such as lutein and zeaxanthin, spinach contributes to the protection of normal eye health in the body with these substances. Antioxidants are substances that can be synthesized in the body and taken from the outside. Antioxidants, which fight against harmful substances called free oxygen radicals, can be reached by consuming various supplements in addition to a balanced and healthy diet. To get detailed information about antioxidants and their benefits, you can get support from experts by contacting health institutions.

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