What are the Antioxidants Benefits? And why should you introduce a good dose of them into your diet?
Well, we’re going to talk about that in this post, and I’ll also show you which foods have the most antioxidants.
Antioxidants are beneficial substances that help shield cells from free radical damage caused by everyday stresses. Your body produces free radicals naturally as part of normal metabolism, but antioxidants help combat their damaging effects.
Antioxidants can be found in many foods and supplements as well. Although some studies have shown that taking supplements may provide some benefits, it’s best to get them from food sources.
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Antioxidants Benefits: Beta-carotene
Beta-carotene, a natural antioxidant, protects the brain, eyes and skin from oxidative stress. It may also help prevent metabolic syndrome and diabetes. Eating various fruits and vegetables that contain beta-carotene such as carrots, sweet potatoes, spinach, tomatoes and winter squash is recommended to reap its benefits.
Beta-carotene is an antioxidant found in various green and yellow vegetables such as carrots, sweet potatoes, cabbage, and kale.
Vitamin K is converted to vitamin A within the body, a vital nutrient necessary for bone development, testicular function and eye development. Furthermore, it supports healthy immune system functioning as well as protecting against inflammatory conditions like arthritis.
Beta-carotene not only has anti-aging and antioxidant benefits, but it can help alleviate symptoms of Alzheimer’s disease as well. Furthermore, age-related macular degeneration – a condition which causes vision changes and sometimes irreversible blindness – may be prevented with this antioxidant support.
To get enough beta-carotene in your diet, opt for colorful fruits and vegetables. Eating these foods also helps increase vitamin A and C absorption – essential factors in preventing cancer.
One study demonstrated that people who consumed more beta-carotene had lower risks of developing lung and breast cancer than those who consumed less. However, reports emerged of increased cancer risks among smokers and alcoholics.
Researchers are still uncertain as to why this occurs; however, some carotenoids may have an adverse effect on those who smoke or have been exposed to asbestos.
Due to the potential toxicity associated with excessive amounts of vitamin A, it’s best to consume it through food sources rather than supplements. This is especially true if you are pregnant or nursing as consuming liver during this time isn’t advised for pregnant women.
Beta-carotene is not only an antioxidant, but a great source of vitamin K – essential for blood clotting and helping keep a healthy heart. Furthermore, it shields skin from UV rays.
Antioxidants Benefits: Vitamin C
Vitamin C is an essential nutrient the body requires for normal growth and development, as well as being beneficial to people with certain health conditions. It’s water soluble and found in fruits, vegetables, beans, some dairy products and nuts.
Vitamin C is best obtained through food, which includes fresh fruit and vegetables. Supplementing with this essential nutrient is safe but you should consult a registered dietitian or pharmacist about your options before beginning any regimen.
Vitamin C in large doses can cause gastrointestinal issues and kidney stones, so it’s best to limit intake. Furthermore, those with medical conditions such as diabetes or heart disease should also abstain from taking vitamin C supplements.
Some experts believe a diet rich in foods containing antioxidants may lower the risk of certain cancers, such as those of the prostate and colon. Furthermore, studies suggest people with diabetes who take vitamin C have better success managing their blood sugar levels.
Vitamin C has also been known to reduce inflammation markers in the blood, helping prevent heart attacks and strokes. Furthermore, it increases nitric oxide activity – a protein which allows blood vessels to expand and relax – helping protect against cardiovascular events.
Reports indicate that taking vitamin C before and after eating can help regulate blood sugar levels, making it beneficial for those living with diabetes. A recent study of 31 people aged around 60 years who took vitamin C daily for 4 months demonstrated greater improvements in their glucose levels and blood pressure compared to those who didn’t.
It has also been linked to increased iron absorption in the small intestine, making it useful for preventing or treating iron deficiency anemia. Furthermore, studies suggest that taking vitamin B12 may enhance chemotherapy treatment of certain cancers.
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Antioxidants Benefits: Vitamin E
Vitamin E, or alpha-tocopherol, is an essential fat-soluble vitamin that protects your body against free radicals. Studies have suggested it may prevent heart disease, eye disorders and improve cognitive functioning.
Vitamin E is primarily found in fat-containing foods such as vegetable oils, cereals, meat, poultry, eggs and dairy products. Some vegetables, fruits and legumes also contain small amounts of tocopherols. Sesame seeds have high levels of tocotrienols which aid in the absorption of this nutrient.
Vitamin E supplements typically consist of a blend of the eight different lipid-soluble vitamin E compounds, known as tocopherols and tocotrienols. They differ in number of methyl groups on the chromanol head as well as whether their phytyl tail is saturated or unsaturated. Synthetic all-rac-alpha-tocopherol (the most popular form used in dietary supplements) contains an equal mix of all 8 stereoisomers; however serum and tissues only retain 4 of them.
Some studies indicate that low doses of vitamin E supplementation may help reduce your risk for heart attacks or strokes. However, too much vitamin E could be hazardous for those with heart or blood vessel issues. Furthermore, long-term high-dose supplementation with vitamin E, particularly when combined with coumarin-based anticoagulants like warfarin, may increase your chances of developing prostate cancer.
Another study discovered that taking a high-dose vitamin E supplement (800 IU per day) for more than one year reduced the risk of cardiovascular events such as heart attacks and strokes in patients who were already at increased risk. It also decreased their blood lipid levels and enhanced antioxidant activity within cells.
Vitamin E also combats oxidative stress, which has been linked to numerous health conditions and diseases like heart disease, cancer and diabetes. It helps shield your organs from damage caused by excessive oxidation.
The vitamin’s antioxidant properties make it beneficial in relieving inflammation both inside your body and on the skin, helping reduce wrinkles and age spots. Furthermore, the nutrient can be utilized to treat certain skin conditions like eczema or acne; taking with other antioxidants like vitamin C for maximum effectiveness.
Vitamin K
Vitamin K is a fat-soluble vitamin that assists your body in producing and releasing proteins essential for blood clotting, bone health and heart disease prevention. Additionally, it’s an effective antioxidant which combats free radical damage to cells.
Vitamin K exists in two forms: phylloquinone (vitamin K1) and menaquinone (vitamin K2). Green leafy vegetables are the main dietary source of this vital nutrient; however, it’s also present in numerous plant oils and fermented foods.
However, these dietary sources of vitamin K should only make up part of your daily intake. If you find that you do not get enough through food sources alone, supplements may be needed to make up the difference.
Although a quality multivitamin or single nutrient supplement will provide you with adequate amounts of all your essential vitamins, the most effective way to ensure you’re getting enough is through eating a variety of healthy, fresh whole foods. Start by including more dark green leafy veggies into your meals – these are excellent sources of vitamin K.
Vitamin K can also be found in nuts, seeds and legumes such as beans, lentils and peas. Even if you don’t typically enjoy legumes, it’s worth adding some into your diet for added nutrition.
Natto, which is made from fermented soybeans, is another excellent source of vitamin K. Natto boasts a high DV (Daily Value) of 850 micrograms per serving.
Vitamin K is not only an excellent dietary source of the vitamin, but it can also benefit your skin and eyes. It helps minimize the appearance of dark circles under your eyes and enhances skin’s ability to heal wounds.
Vitamin K2 can also aid with autoimmune diseases like type 1 diabetes and lupus. You can get more of it by eating fermented foods and dairy products that are high in vitamin K2.
Vitamin K is an essential nutrient you should include in your daily nutrition plan. Not only will it protect you against osteoporosis and osteoarthritis, but it may also lower the likelihood of having a heart attack or stroke by helping prevent calcium buildup in arteries. With enough Vitamin K intake, you could reduce these risks significantly.
IN THE END
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