Antioxidant benefits for body isfor protects cells from damage consequence free radicals. To be able to get these benefits, you need Eat a variety of food sources that contain antioxidants.
Free radicals are substances that are formed naturally during metabolic processes in the body. In addition, these substances can also come from outside the body, for example from pollution, cigarette smoke, pesticides, or drugs.
Free radicals can damage the DNA structure of cells, increase levels of bad cholesterol in the body, cause inflammation, and weaken the immune system.
Excessive and continuous exposure to free radicals can increase the risk of premature aging and several diseases, such as heart disease, cancer, and dementia. Frequent exposure to free radicals can also make the body susceptible to illness and more at risk of developing cataracts.
Therefore, the body needs antioxidants to fight the effects of exposure to these free radicals. Some substances that have antioxidant properties are flavonoids, polyphenols, beta carotene, lutein, lycopene, selenium, zinc, anthocyanins (colouring substances in fruits and vegetables), as well as vitamin A, vitamin C and vitamin E.
Some studies say that vitamin D is also thought to have an antioxidant effect, but this still needs to be proven further.
Natural Source of Antioxidants
You can get natural antioxidants from fruits, vegetables, nuts, and herbal plants, such as basil or basil, rosemary and rat taro. In addition, lean meat and fish also contain antioxidants, but in lower amounts than seaweed or seafood other than fish.
The following are types of food sources of antioxidants:
1. Mango
This yellow fruit contains a lot of polyphenol antioxidants, beta carotene, fiber, and vitamin C. The nutritional content in mangoes can increase immunity, help absorb iron, and is good for digestion. In addition to mangoes, other fruits such as grapefruit, apricots, and soursops also have similar nutritional content with antioxidants that are also not less.
2. Strawberries
Strawberries that have a bright red color contain high anthocyanins. A study proves that this anthocyanin content can reduce the risk of heart disease, by lowering bad cholesterol levels in the blood and increasing good cholesterol levels. Anthocyanins are also found in many other brightly colored fruits, such as red dragon fruit.
3. Spinach
Spinach contains a variety of nutrients and antioxidants that are quite high, and low in calories. This vegetable is a source of lutein and zeaxanthin the best, which serves to protect the eyes from free radicals. Other vegetables, such as broccoli and asparagus, are also good sources of antioxidants.
4. Tea and coffee
Not only delicious to eat, tea and coffee, including cascara tea, also contains antioxidants that are good for health. Both of these drinks contain flavonoids and polyphenols that can help fight cancer and prevent clogging of arteries. The caffeine in this drink can also help prevent senility.
In addition to tea and coffee, antioxidants can also be found in honey, including bee pollen. However, honey should not be given to infants (children under 1 year). Giving honey to children should be given to children aged over 2 years.
5. Dark chocolate (dark chocolate)
For those of you who love chocolate, regularly consume dark chocolate, because this type of chocolate contains minerals and high antioxidants. The antioxidants contained in dark chocolate are believed to reduce the risk of heart disease and inflammation.
6. Seafood and whole grains
Seafood, such as shellfish and seaweed, as well as whole grains including brown rice, contain the antioxidants 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 Supplement Form
Artificial antioxidants are available in the form of food and beverage supplements, such as Tahitian noni juice, purwoceng, and glutathione. This supplement works like a natural antioxidant that can prevent free radical damage and ward off disease. Although good for health, taking high doses of antioxidant supplements can also be risky for health. Here is the explanation:
- Taking too many supplements containing beta carotene is thought to increase the risk of lung cancer for smokers,
- Vitamin E consumed in high doses can increase the risk of prostate cancer and stroke.
- Antioxidant supplements containing fat-soluble vitamins, namely vitamins A, D, E, and K can cause poisoning if consumed in excess.
In order to get the benefits of antioxidants, it would be better if you eat foods rich in these substances every day. But if you want to use antioxidant supplements, you should first consult with your doctor. The doctor will suggest the type of antioxidant supplement that suits your health condition, along with the right dose.