Free radicals are responsible for our aging process. If we are able to reduce the free radical formation we can say young for years. Free radicals are those by-products given off by the daily metabolism process of the body. In addition, free radicals enter the body through the body’s respiratory system. These free radicals are found in polluted air, cigarette smoke, etc. Free radicals in the blood stream have been linked to causing heart disease, high blood pressure and cancer.
Antioxidants are the synthetic or naturally occurring chemicals which are able to destroy the free radicals. Antioxidants are an integral component in fighting free radicals. The function of antioxidants is to negate the destructiveness of free radicals within the blood stream. The only source of antioxidants is in the food we eat and the taking of supplements.
That is why it is critical that we pay attention to our diet to receive the antioxidant in food that we need to combat the free radicals in our system. There are three major food groups that can be eaten which will meet the minimum amount of five portions recommended each day to provide the antioxidants we need. Three major antioxidants in food groups are fruits, vegetables and nuts.
Antioxidants in food are one of two major sources in meeting the antioxidant requirements of the body. The other source of getting the minimum requirements of daily antioxidant is through supplements.
Antioxidant diet
There is no such a definite antioxidant diet or formula. What is known is that a diet rich in fruits, vegetables, and whole grain foods provides high amount and a variety of antioxidants.
An example of high fiber foods and high in antioxidants is traditional Mediterranean diet. It is rich in vegetables, fruits, legumes, and whole grain foods. Multiple studies have been conducted on Mediterranean populations, their diet and mortality due to diseases that are associated with free radicals. There is strong evidence that indicates Mediterranean diet is associated with the lower mortality caused by cardiovascular disease and cancer in the Mediterranean populations. And, its health benefit is explained partly by its high content of antioxidants.
A variety of fruits, vegetables, nuts, whole grain cereals and legumes, tea, red wine, and herbs (eg. rosemary extract) are rich sources of natural antioxidants. The benefit of eating whole fruits, vegetables, and whole grain foods, in contrast to antioxidant supplements, is that they contain a variety of natural antioxidants. A combination of multiple antioxidants has greater health benefit than when an antioxidant is taken individually.
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