Are you having a hard time eating a balanced diet? Well, you know that you’re not alone. While maintaining a healthy diet can be challenging, it is not impossible to do so.
You may be thinking of incorporating a few here and there nutritious day-to-day snacks. Or maybe you’re not really satisfied with what you currently eat, and you’re looking for new ways to make incremental healthy changes. Whatever your reasons are, it’s always a great idea and a perfect time to incorporate antioxidants into your diet.
What Are Antioxidants
Antioxidants are naturally occurring substances that are found in vitamins and minerals to prevent damage to your cells due to the presence of free radicals. Free radicals are the natural byproduct produced when your body converts food into usable energy. They also come from external sources such as the toxins from food, water, air, beauty, and cleaning products.
Free radicals can be bad for your body because they have the ability to damage your cells up to the DNA structure, and when available in large amounts, they can cause oxidative stress, which can lead to many diseases.
So to help you choose, here are 9 of the most powerful antioxidants that you can incorporate into your diet every day.
Vitamin E
Vitamin E is a fat-soluble antioxidant that can stop the effects of oxidative stress that can damage your cells and can lead to chronic disorders such as heart disease. This vitamin can also support your overall immune system. The best sources of Vitamin E come from vegetable oils such as nuts, safflower, and sunflower oils and seeds. Avocados and almonds are also great sources of vitamin E.
Vitamin C
Vitamin C can support your immune system and can neutralize the free radicals, which help protect your body from the detrimental effects of oxidative stress. You can find Vitamin C in almost all fruits and vegetables. And if you love broccoli and chocolate (which, by the way, isn’t really a great combination), then you’re in for a ride, as these two are potent sources of vitamin C.
Beta Carotene
Beta carotene is an essential vitamin that helps stimulate eye health. One very good source of this vitamin is carrots. For you to remember this fact, you can slice up the carrot in half across the width and see that the inside appears like an eye.
Catechins
Catechins are a type of phenolic compound that is known for strong antioxidant properties. The most popular example of catechins is EGCG (epigallocatechin gallate) that is naturally found on teas such as black, white, and green tea. According to experts, this compound has a great impact on oxidative stress and inflammation.
Anthocyanins
Anthocyanins are members of the flavonoid group that’s responsible for the natural blue, purple or red color of some foods. Some of the best sources of anthocyanins include blackcurrants, red cabbage, cranberries, cherries, blackberries, and blueberries. Acai berry is another great source of anthocyanins. These fruits are packed with anthocyanins that help improve your blood pressure and your vascular health.
Quercetin
Quercetin is considered one of the most abundant types of dietary flavonoids. This compound has been linked to reducing inflammation, regulating blood sugar, and improving exercise performance. It can also be used for chronic fatigue syndrome, asthma, gout, and hay fever, all under the supervision and recommendation of a doctor.
Lycopene
Lycopene is a great antioxidant that has an anti-inflammatory property, great for your skin as well as heart-healthy. This usually is found on tomatoes, watermelon, and other pink or red fruits.
Conclusion
Maintaining a balanced diet can be challenging, but by incorporating powerful antioxidants, you may be able to protect your body against the free radicals and oxidative stress that can cause chronic diseases.
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