The Power of Antioxidants
Vegetables and fruits are brimming with antioxidants but what do we need them for?!
Antioxidants are substances that can prevent or slow damage to cells caused by free radicals. Free radicals are waste substances produced by cells as the body processes foods and reacts to the environment. If we can not remove excess free radicals efficiently, oxidative stress can occur causing disease and aging.
Antioxidants, such as vitamins C and E and carotenoids, polyphenols, can help to protect cells from damage caused by free radicals. Other naturally occurring antioxidants include flavonoids, tannins, phenols and lignans. Plant-based vegetables, fruit and wholegrains are the best sources.
The liver metabolizes various compounds that produce free radicals. However, antioxidants scavenge these free radicals and help to maintain the oxidative/antioxidative balance within the liver and the body. When the liver oxidative/antioxidative balance is disrupted, the state is termed oxidative stress which causes damage to cells causing disease and aging!
Antioxidants can be divided into three groups by their mechanism: (1) primary antioxidants, which function essentially as free radical terminators (scavengers); (2) secondary antioxidants, which are important preventive antioxidants that function by destroying chain initiation; and (3) tertiary antioxidants, which are concerned with the repair of damaged biomolecules.
Although the body produces some antioxidants, we have to get much of it from our food! the master antioxidant is know as glutathione! Glutathione, also known as GSH, is a molecule found naturally in your body. It is produced by the liver and nerve cells in the central nervous system. Glutathione is made up of three amino acids: L-cysteine, glycine, and L-glutamate.
In addition to being an antioxidant, GSH also plays a part in your body’s:
Metabolism of toxins and cancer-causing substances
Natural creation and repair of DNA
Production of protein and prostaglandin, a compound with hormone-like effects
Activation of enzymes
Glutathione also helps with the breakdown of nutrients and the regulation of important body processes, such as the immune response. so you can see why its known as the master antioxidant!
Other antioxidants include Vitamin C and E, selenium, zinc, vitamin A, lycopene, beta-carotene, polyphenols, coQ10, quercetin to name just a few! and they are play a part in supporting the body in reducing the impact oxidative stress on the bodies cells.
But what causes oxidative stress….
Activities and processes that can lead to oxidative stress:
mitochondrial activity
excessive exercise
tissue trauma, due to inflammation and injury
ischemia and reperfusion damage
consumption of certain foods, especially refined and processed foods, trans fats, artificial sweeteners, and certain dyes and additives
smoking
environmental pollution
radiation
exposure to chemicals, such as pesticides and drugs, including chemotherapy.
industrial solvents
ozone
Did you know that Blueberries are packed with antioxidants and consumption of blueberries has been shown to reduce cognitive decline by neutralizing harmful free radicals, reducing inflammation and changing the expression of certain genes. The antioxidant found in blueberries called anthocyanins can help to support your heart health, skin health, gut health and brain health. but its not just blueberries, think raspberries, blackberries and strawberries that are all high in antioxidants!
Açai has amazing antioxidant content in the form of anthocyanins which has been shown to support brain health by counteracting the damaging effects of inflammation and oxidation in brain cells, which can negatively affect memory and learning.
Anthocyanins have also been shown to have anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as prevention of cardiovascular diseases.
Cauliflower contains vitamin C which acts as an antioxidant within the body, it’s also contains carotenoid and flavonoid antioxidants as well, which have anti-cancer effects and may reduce the risk of several other illnesses, including heart disease. The antioxidant quality of cauliflower is significantly higher in fresh uncooked cauliflower, folllowed by gently steamed and the lowest is blanching and stir frying.
Other amazing antioxidants include all the colour vegetables and fruit, think beetroot which is packed with
Betanin that gives it that wonderful red colour and is a powerful antioxidant.
Beetroot can help support the bodies natural detoxification by pulling toxins into the colon ready for removal.
Beetroot is a great source of Vitamin C which helps to boost immunity, folate which is essential for normal tissue growth and fibre that helps to support digestive functions as well as containing iron, potassium and manganese which are essential for our health.
Bananas contain powerful antioxidants including dopamine and catechins. These have been shown to help reduce damage from free radicals, reduce risk of heart disease and degenerative illnesses. Even Fresh avocados contain lycopene and beta-carotene, which are important carotenoid antioxidants. The highest concentration of these antioxidants is located in the dark green flesh closest to the peel,
So how can we increase antioxidants each and every day?
Include a fruit or a vegetable every time you eat, meals and snacks included.
Have a cup of green or matcha tea every day.
Look at the colours on your plate. If your food is mostly brown or beige, the antioxidant levels are likely to be low. Add in foods rich in colour, such as leafy greens, beets, and berries.
Use turmeric, cumin, oregano, ginger, clove, and cinnamon to spice up the flavour and antioxidant content of your meals.
Snack on nuts, seeds, especially Brazil nuts, sunflower seeds, and dried fruit, but choose those with no added sugar or salt.
Açai Smoothie Bowl
1/2 courgette sliced
1 pack of frozen açai
2 tbsp cacao powder
4 cauliflower florets
1 handful of spinach leaves
1/4 small pear
1cm ginger
Method
Add the courgette, pear, cauliflower, ginger, açai, spinach and cacao, into a high speed blender, along with enough milk (approx 3 tbsp) to make a smoothie base.
Blend until smooth and then spoon into a bowl and top with your favourite granola, lots of antioxidant rich berries and a drizzle of dark chocolate packed with antioxidants!
Optional extras, peanut or almond butter for extra nuttiness
