Know the Benefits of Antioxidants and Their Sources

The antioxidant benefits for body are to protect cells cells from damage due to free radicals. To be able to obtain these benefits, you need to consume a variety of food sources that contain antioxidants.

Free radicals are substances that form naturally when metabolic processes occur in the body. In addition, these substances can also come from outside the body, for example from pollution, cigarette smoke, pesticides, or drugs.

Know the Benefits of Antioxidants and Their Sources

Free radicals can damage the structure of cell DNA, increase levels of bad cholesterol in the body, cause inflammation, and weaken the body's resistance. Excessive and continuous exposure to free radicals can increase the risk of premature aging and some diseases, such as heart disease, cancer, and dementia.

Therefore, the body needs antioxidants to counter the effects of exposure to free radicals. Some substances that have antioxidant properties are flavonoids, polyphenols, beta carotene, lutein, lycopene, selenium, zinc , anthocyanin (dyes in fruits and vegetables), and vitamins A, C, and E.

Some studies suggest that vitamin D is also thought to have antioxidant effects, but this still needs further evidence.

Natural Antioxidant Sources

You can naturally get antioxidants from fruits, vegetables and nuts. In addition, lean meat and fish also contain antioxidants, but the amount is less than seaweed or seafood other than fish.

The following are foods that are antioxidant sources:

1. Mango

This yellow fruit contains a lot of polyphenol antioxidants, beta carotene, fiber, and vitamin C. The nutrients in the mango can increase immunity, help absorb iron, and is good for digestion.

2. Strawberry

Strawberries that have a bright red color contain high anthocyanins. A study shows that this anthocyanin content can reduce the risk of heart disease, by lowering bad cholesterol levels in the blood and increasing good cholesterol levels.

3. Spinach

Spinach contains a variety of nutrients and antioxidants that are quite high, and low in calories. This vegetable is one of the best sources of lutein and zeaxanthin, which serves to protect the eyes from free radicals.

4. Tea and coffee

Not only delicious, tea and coffee also contain antioxidants that are good for health. Both of these drinks contain flavonoids and polyphenols which can help fight cancer and prevent blockage of arteries. Caffeine found in these drinks can also help prevent senility.

5. Black chocolate ( dark chocolate )

For those of you chocolate lovers, routinely consume dark chocolate, because this type of chocolate contains high minerals and antioxidants. Antioxidants contained in dark chocolate are believed to reduce the risk of heart disease and inflammation.

6. Seafood and grains

Seafood, such as shellfish and seaweed, and grains contain antioxidants of selenium and zinc. This substance has an important role in the body's metabolic processes and prevents the adverse effects of free radicals.

Antioxidants in the Form of Supplements

Artificial antioxidants are available as food supplements. This supplement works like a natural antioxidant that can prevent damage from free radicals and ward off disease. Although good for health, taking antioxidant supplements with high doses can also be risky for health. Here is the explanation:

  • Too much consumption of supplements containing beta carotene is thought to increase the risk of lung cancer for smokers,
  • Vitamin E taken at high doses can increase the risk of prostate cancer and stroke.
  • Antioxidant supplements that contain fat-soluble vitamins, namely vitamins A, D, E, and K can cause poisoning if consumed in excess.

To get the benefits of antioxidants, it is better if you eat foods that are rich in this substance every day. But if you want to use antioxidant supplements, you should consult with your doctor first. The doctor will suggest the type of antioxidant supplement that suits your health condition, along with the right dosage.

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