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Many a times we have often heard or read about Antioxidants in Informative Articles and Blogs shared by Professional Diet and Medical consultants. Today let’s go a little deeper level to understand what exactly is an Antioxidant, where it occurs in nature, and how beneficial it is for our health.
Before introducing Antioxidants and its benefits, let us first try to understand what are “FREE RADICALS”.
Free Radicals are generated continuously from normal cellular/ body system processes and also produced from breathing polluted air, smog, vehicle exhausted air, tobacco, smoke, drinking alcohol, eating fatty foods, even continuous personal / professional life stress and lack of happiness, exercising/ physical activity, and socializing. Referring to the pointers Above – I am highlighting alarming effects of “Free Radicals” in managing normal health in day-to-day life and, leading a wish for Healthy Life in long term.
Before introducing Antioxidants and its benefits, let us first try to understand what are “FREE RADICALS”.
Free Radicals are generated continuously from normal cellular/ body system processes and also produced from breathing polluted air, smog, vehicle exhausted air, tobacco, smoke, drinking alcohol, eating fatty foods, even continuous personal / professional life stress and lack of happiness, exercising/ physical activity, and socializing. Referring to the pointers Above – I am highlighting alarming effects of “Free Radicals” in managing normal health in day-to-day life and, leading a wish for Healthy Life in long term.
The Free Radicals:
• Damages enzymes (biological catalyst), and proteins, alter DNA, and shorten or kill body cells.
• Weakens immunity and vital body organs like heart, lungs, skin, brain and body tissues.
• Weakens the body’s ability to fight diseases.
• Body ages much faster.
• Rapidly creates risk factors / causes most of the disease today due to ongoing fast damage to cells and eventually early death of cells.
• Leads to more chances of getting high blood sugar levels, being overweight, heart disease, problems with joints and bones health and even a high risk of cancer.
• Damages enzymes (biological catalyst), and proteins, alter DNA, and shorten or kill body cells.
• Weakens immunity and vital body organs like heart, lungs, skin, brain and body tissues.
• Weakens the body’s ability to fight diseases.
• Body ages much faster.
• Rapidly creates risk factors / causes most of the disease today due to ongoing fast damage to cells and eventually early death of cells.
• Leads to more chances of getting high blood sugar levels, being overweight, heart disease, problems with joints and bones health and even a high risk of cancer.
Looking into the above risk factors it is factual, evident and known that in today’s lifestyle, it’s impossible to avoid the risk factors mentioned above. So, how do we de-risk ourselves from the above factors?
Awareness, learning and instilling the right lifestyle habits and following a risk mitigation strategy to bridge the gap is the KEY.
Let me share in the details –
Our body can control these FREE RADICALS with compounds called Antioxidants.
Awareness, learning and instilling the right lifestyle habits and following a risk mitigation strategy to bridge the gap is the KEY.
Let me share in the details –
Our body can control these FREE RADICALS with compounds called Antioxidants.
What are Antioxidants?
Antioxidants are Phytochemicals/ Phytonutrients, minerals, vitamins and other nutrient compounds that protect body cells against Free Radicals attacks.
How do Antioxidants work?
Simple to understand, Anti-Oxidants are molecules that fight damage from free radicals and unstable molecules that causes cellular level damage by neutralizing them. They delay ageing by improving life span/ time of cells, helping in renewal process of damaged body cells by repair and regeneration, boost immunity and, slows down ageing process. In this fighting process Antioxidants sacrifices itself and gets inactive while it neutralises a Free Radical. Therefore we need to continuously consume Antioxidants as part of our daily diet.
Antioxidants are Phytochemicals/ Phytonutrients, minerals, vitamins and other nutrient compounds that protect body cells against Free Radicals attacks.
How do Antioxidants work?
Simple to understand, Anti-Oxidants are molecules that fight damage from free radicals and unstable molecules that causes cellular level damage by neutralizing them. They delay ageing by improving life span/ time of cells, helping in renewal process of damaged body cells by repair and regeneration, boost immunity and, slows down ageing process. In this fighting process Antioxidants sacrifices itself and gets inactive while it neutralises a Free Radical. Therefore we need to continuously consume Antioxidants as part of our daily diet.
Here is the List of Antioxidants that would not only nourish your body but will rejuvenate your body inside out with an evergreen glow and shine:
Vitamin A: Milk, tomato, dried apricots, carrots, sweet potato, pumpkin, chicken and mutton liver, parsley and other herbs, fish, red bell pepper (Lal Shimla Mirch), green leafy veggies like mustard greens, kale, lettuce, and spinach
Vitamin C: Citrus Fruits, Berries, Vegetables
Vitamin E: Salmon, Nuts like almonds and seeds
Mineral Selenium – sunflower seeds, onions, garlic, mushrooms, red meat
Flavonoids – Fruits and veggies, tea, garlic.
Lycopene – Tomato, cheery, and other red coloured fruits and veggies.
Multivitamin, Phyto nutrients supplements – best choice is certified organic, high-quality products.
Vitamin A: Milk, tomato, dried apricots, carrots, sweet potato, pumpkin, chicken and mutton liver, parsley and other herbs, fish, red bell pepper (Lal Shimla Mirch), green leafy veggies like mustard greens, kale, lettuce, and spinach
Vitamin C: Citrus Fruits, Berries, Vegetables
Vitamin E: Salmon, Nuts like almonds and seeds
Mineral Selenium – sunflower seeds, onions, garlic, mushrooms, red meat
Flavonoids – Fruits and veggies, tea, garlic.
Lycopene – Tomato, cheery, and other red coloured fruits and veggies.
Multivitamin, Phyto nutrients supplements – best choice is certified organic, high-quality products.
But rationale use and benefits of these supplement products should be understood and product be used under consultation of a practicing Dietician / Nutritionist to ensure right amount of delivery, securing multiplying benefits and adopting for a non-habit-forming way.
Water – Intake of water stored under normal temperature should be consumed 3-5 litres a day. Avoid acidic drinks like cold drinks, other fizz and alcohol.
Happiness Quotient – the most essential and priceless. Get it in from wherever you can!
Phytonutrients – are plant-based compounds also called Phyto factors. They are key ingredients to neutralise free radical damage by supporting the immune system and helping in maintaining optimal health state. Since childhood, we hear of including multiple colour fruits and veggies in our daily diet.
Water – Intake of water stored under normal temperature should be consumed 3-5 litres a day. Avoid acidic drinks like cold drinks, other fizz and alcohol.
Happiness Quotient – the most essential and priceless. Get it in from wherever you can!
Phytonutrients – are plant-based compounds also called Phyto factors. They are key ingredients to neutralise free radical damage by supporting the immune system and helping in maintaining optimal health state. Since childhood, we hear of including multiple colour fruits and veggies in our daily diet.
Listed below are the profile of phytonutrients in each of 5 basic colours – Red, Green, yellow/ Orange, Blue/ Purple and White.
• Green – Isothiocyanate, ECGC, Lutein, Zeaxanthin, Isoflavones
• White – Allicin, Quercetin
• Yellow and Orange – Hesperidin, Beta- carotene, Beta Cryptoxantin, Alpha- carotene
• Purple/ blue – Resveratrol, Anthocyanidins • Red -Lycopne, Ellagic acid
Popular Natural source of Strong Antioxidants – Malus Domestica (a variety of swiss green apple), Solar, Vitis (a variety of grapes), Acai berries, Cranberry fruit extracts, Cordyceps Sinensis, Chaste tree fruit extracts (a variety of berry).
• Green – Isothiocyanate, ECGC, Lutein, Zeaxanthin, Isoflavones
• White – Allicin, Quercetin
• Yellow and Orange – Hesperidin, Beta- carotene, Beta Cryptoxantin, Alpha- carotene
• Purple/ blue – Resveratrol, Anthocyanidins • Red -Lycopne, Ellagic acid
Popular Natural source of Strong Antioxidants – Malus Domestica (a variety of swiss green apple), Solar, Vitis (a variety of grapes), Acai berries, Cranberry fruit extracts, Cordyceps Sinensis, Chaste tree fruit extracts (a variety of berry).
Benefits of consuming Antioxidants:
• Protect the organs and organ systems like cardiac / heart, lungs, circulatory, nervous, liver, kidneys.
• Reduce the risk of disease even cancer.
• Slow down biological ageing. Makes you look younger than the age with glowing and healthy skin, hair.
• Regulate metabolism and burn body fat.
• Helps to reduce cholesterol and high BP.
• A regular dose of mixture of Antioxidants helps a person look young – standing out in crowd with “Wao” factor.
Dietician’s Recommendation:
All this makes it difficult to supply right amount and quality of Nutrition for our body systems functioning. Antioxidants support as co factor in many body cycles and systems to run body better. In busy and hectic lifestyle, nutrition for many of us is an afterthought. To stay healthy, it is highly recommended to eat variety of colourful fruits and veggies to nourish our body with sufficient supply of antioxidants. Although one should be also aware that Phytonutrients containing Antioxidants properties gets destroyed / inactive in the process of cultivation, harvesting, storing, shipping, processing, cooking and storage in fridge which leads to substantial number of losses in daily diet. There are alternative, effective, and economical ways to include in basic lifestyle needs and meet the daily needs with Dietician help to ensure a regular and quality supply in our body. Right guidance from the nutritionist/ Dietician would streamline your knowledge in planning menu for the day which will ensure that your body is rejuvenating with sufficient supply of nutrients and antioxidants. So, empower yourself with right learning’s and knowledge to lead a healthy life.
All this makes it difficult to supply right amount and quality of Nutrition for our body systems functioning. Antioxidants support as co factor in many body cycles and systems to run body better. In busy and hectic lifestyle, nutrition for many of us is an afterthought. To stay healthy, it is highly recommended to eat variety of colourful fruits and veggies to nourish our body with sufficient supply of antioxidants. Although one should be also aware that Phytonutrients containing Antioxidants properties gets destroyed / inactive in the process of cultivation, harvesting, storing, shipping, processing, cooking and storage in fridge which leads to substantial number of losses in daily diet. There are alternative, effective, and economical ways to include in basic lifestyle needs and meet the daily needs with Dietician help to ensure a regular and quality supply in our body. Right guidance from the nutritionist/ Dietician would streamline your knowledge in planning menu for the day which will ensure that your body is rejuvenating with sufficient supply of nutrients and antioxidants. So, empower yourself with right learning’s and knowledge to lead a healthy life.
My Mantra – Good Health is an Assert for Life Time
Dietician Priyanka Khandelwal
Chief Nutritionist at EVEN HEALTH CARE |Speciality Dietician |Certified Diabetes Educator |Founder
Dietician Priyanka Khandelwal
Chief Nutritionist at EVEN HEALTH CARE |Speciality Dietician |Certified Diabetes Educator |Founder
