7 health benefits of antioxidant-rich foods

Antioxidants are body's natural way of fighting cell damage. Here's how they help in preventing chronic diseases

By: Shraddha Rupavate | | Published: April 22, 2014 6:39 pm

You must have heard a lot about antioxidants and their role maintaining overall long-term health. Let’s understand how these antioxidants actually help in protecting against chronic illnesses and keeping you fit.

What are antioxidants?

Antioxidants are molecules or substances that prevent cell damage caused by free radicals produced by the body during various cellular processes. Some of them (coenzyme-Q10) are produced by the body while others can be obtained from various food sources like fruits and vegetables as vitamins and phytochemicals. Common antioxidants include vitamin A, C and E, folic acid and beta-carotene. Phytochemical antioxidants include carotenoids, flavonoids and polyphenols.

What are the foods rich in antioxidants?

Some foods that are rich in antioxidants include berries, grapes, cherries, green leafy vegetables, carrots, citrus fruits, apples and pears.

How do antioxidants benefit your health?

Free radicals are generated directly on exposure to environmental factors like pollution, radiation, cigarette smoke and pesticides. They have the ability to directly attack the cellular DNA and induce changes in the cell membrane. Antioxidants act like free radical scavengers that protect the cells from getting damaged. They don’t treat a particular disease but help in risk reduction and prevention of a lot of chronic diseases and conditions.

1. Reduce the risk of cancer: Because of their ability to attack the DNA, free radicals can induce mutations and cause cancer. Antioxidants are therefore thought to help prevent cancer. To confirm whether dietary antioxidants are helpful in enhancing the protective effect of immune system, laboratory analysis and studies on animals were conducted. According to the National Cancer Institute, till date 9 studies have supported the view that dietary antioxidant supplements reduce the risks of cancer in humans.

2. Reduce inflammation: Several immunological conditions like arthritis and joint problems result in inflammation responsible for aches and pains. Antioxidants are natural anti-inflammatory agents that protect you against these minor pains.

3. Protect against heart disease: Free radicals can cause inflammation of the walls of your arteries and contribute to heart disease. Apart from directly destroying these free radicals, antioxidants also prevent the oxidation of bad cholesterol (LDL) and helps in reducing the risk of coronary heart disease. One of the most popular antioxidant Vitamin E has been associated with reduced risk of heart disease in people suffering from type 2 diabetes.

4. Slow down the aging process: By now, you all must be aware that eating fruits is good for the skin. The credit goes to antioxidants loaded in these fruits. Fruits and vegetables that are rich in vitamin E and C help in delaying the process of aging.

5. Boost immune function: Eating antioxidant rich fruits and vegetables is one of the best ways to improve immunity. Your immune cells fight against viruses, germs and free radicals by setting up a natural defense mechanism. With dietary antioxidants around, your immune cells get the much needed help. Antioxidants also help in faster recovery from common viral or bacterial infection like cold or flu.

6. Prevent macular degeneration: Not all but specific vitamins and minerals that act as antioxidants help to prevent eye diseases. According to a study conducted by the National Institutes of Health, vitamin C, E, beta-carotene and zinc were associated with slowing down the progression of the age-related macular degeneration (AMD) in people who showed early signs of the disease. They reduced the risk of vision loss in study participants by 25 percent over a period of 5 years.

7. Reverse memory loss: Antioxidants significantly reduce oxidative stress in the brain cells and protect against memory loss, reduced concentration and decreased mental energy. They also help in cognitive development.

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Published: April 22, 2014 6:39 pm

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