2023-08-25 19:00:00
Title: The Power of Antioxidants: Boosting Your Health with Fruits and Vegetables
Date: August 25, 2023
Author: Reina Campos Caba
Publication: Meteored Chile
When you make a commitment, healthy eating can be fun and bring a lot of joy. Antioxidants are compounds that inhibit the oxidation of other molecules and protect the body from the effects of free radicals generated by various factors. These include normal cell metabolism, environmental pollution, and other external influences that are responsible for premature aging. Antioxidants protect us from cardiovascular disease and degenerative diseases such as cataracts, Alzheimer’s, and cancer.
To learn more about this important connection and where to find it, we will focus on the research “Natural antioxidants from some fruits, seeds, foods, natural products and associated health benefits: An upgrade” published in the National Library of Medicine in early 2023.
The review article highlights the pharmacological importance of antioxidants in fruits, plants, and other natural sources and their beneficial effects on human health through an in-depth analysis and discussion of studies on Phytochemistry and its pharmacological effects. The antioxidants found in plants include carotenoids, coumarins, phenolic compounds, stilbenes, benzoic acid derivatives, flavonoids, proanthocyanidin, and lignans.
Fruits and vegetables with the highest levels of antioxidants are abundant in polyphenols, vitamin C, vitamin E, beta-carotene, and lycopene. Consumption of hot fruit juices and drinks has been proven to reduce morbidity and mortality associated with degenerative diseases. Here are some fruits and vegetables that increase your body’s antioxidant activity:
1. Apples: Apple extracts have shown to inhibit the formation of colon and liver cancer cells. They possess significant antioxidant capacity, equivalent to 1,500 mg of vitamin C per 100 grams. Apple extracts with peel show a significant reduction in tumor cell growth compared to extracts without the shell.
2. Grains: Cereals contain several phytochemicals that benefit human health through antioxidants and hormone mediation. They have shown to reduce the risk of colon cancer, diabetes, and coronary heart disease. Combining grains with other antioxidant fruits and vegetables creates a wellness cocktail. Lignans and phytoestrogens present in cereals also help reduce hormone-related diseases such as prostate and breast cancer.
3. Plants rich in carotenoids: Carotenoids found in vegetables such as carrots, spinach, and tomatoes serve as antioxidants. Several epidemiological studies have shown that increasing the proportion of carotenoids in the diet reduces the risk of eye, cardiovascular, and cancer diseases.
4. Pecans: Pecans contain high amounts of mono and polyunsaturated fats, as well as small amounts of saturated fat. They also contain bioactive substances with potential natural antioxidant activity, such as catechin. Pecans ranked highest in the study in terms of phenol content and antioxidant activity.
5. Coffee: Coffee beans and beverages have long been known for their effective antioxidant properties. Polyphenols and melanoidins present in coffee are believed to play a significant role in human well-being. Certain changes in antioxidant activity in coffee infusion have been observed during storage tests.
6. Cocoa: Cocoa, with its high caffeine content, provides a quickly absorbable and sustained source of energizing energy. The phenols in cocoa reduce oxidation by 75%, while pure catechin inhibits 87% of oxidation in the human body.
7. Strawberries: Epidemiological studies have linked a diet rich in fruits and vegetables to a lower risk of cardiovascular disease and cancer. Strawberry extracts have been proven to possess anti-cancer and anti-inflammatory properties, as well as the ability to prevent heart disease, due to their reduction in low-density lipoprotein oxidation and the increase in blood platelets.
8. Grape juice: Grapes, especially dark grapes, are abundant in phenolic compounds. Other studies have shown that a daily glass of red wine strengthens the immune system by preventing cell oxidation.
In conclusion, incorporating functional foods with a high antioxidant potential into your diet can lead to effective treatment and prevention of diseases caused by free radicals. It also helps avoid poisoning and unwanted side effects associated with conventional medications. So, let’s boost our health by adding these antioxidant-rich foods to our meals and enjoy the benefits they bring.]
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