June 20, 2024

Athens News

News in English from Greece

Antioxidants: what foods contain them?

Eating foods rich in antioxidants reduces the risk of chronic diseases.

The human body undergoes a physiological process called oxidation. During this process, free radicals are formed, which are characterized by two opposite actions: on the one hand, they protect the body from viruses, parasites and microbes, and on the other, they mutate DNA, destroy healthy cells, and cause damage to cell proteins and lipids. An imbalance between free radicals and antioxidants causes “oxidative stress.”

High concentrations of free radicals in cells cause damage and can even lead to cancer. Eating foods rich in antioxidants reduces the risk of chronic diseases. In addition, they help maintain good skin condition in all its layers, so we can talk about natural rejuvenation. What foods contain antioxidants:

  • B-carotene: carrots, pumpkin, sweet potatoes.
  • Lycopene: pink grapefruit, tomatoes (cooked), watermelon.
  • Lutein: Green leafy vegetables.
  • Selenium: peanuts, liver, grains, legumes.
  • Vitamin A: butter, eggs, milk, liver.
  • Vitamin C: berries, oranges and other citrus fruits, melon, peppers, broccoli, papaya, tomatoes.
  • Vitamin E: almonds, hazelnuts, nuts in general.

In fact, there are hundreds of antioxidants. Many of them are divided into phenols, polyphenols and flavonoids. Unlike vitamins, you can’t get them all through supplements, so It is important to pay attention to the quality of your diet. Berries have the highest levels of antioxidants of any fresh fruit, and vegetables with the highest amount of antioxidants are spinach and kale.

Eating a variety of antioxidant-rich foods has positive health benefits. For example, eating oranges and grapefruits may reduce the risk of stroke due to flavonoids, a class of antioxidants found in these fruits. The different colors of fruits and vegetables reflect their nutritional composition. That’s why experts advise that your plate should be multi-colored.

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