Health, Diet, Men's Health, Nutrition, Women's Health
These processes occur all the time and require oxygen to sustain them. Unfortunately, this same life-supporting oxygen can create harmful side effects, or oxidant substances, which damage cells and can lead to chronic disease. Oxidants, commonly known as ‘free radicals’, can also be introduced by exposure to the sun, environmental pollution, and stress. Other sources include cigarette smoke, alcohol, and poor dietary choices.
Oxidation causes a breakdown on the surface of inanimate objects – think of rust on cars or the way in which apples turn brown when exposed to the air. Similarly, oxidation causes a breakdown of cells inside the human body. Free radicals produced by this breakdown attack healthy cells, usually their DNA, as well as proteins and fats. This chain of events weakens immunological functions and speeds up the aging process. It is also linked to several diseases including cataracts, heart disease and various forms of cancer. Some studies indicate a possible correlation with arthritis and several other chronic conditions.
As their name suggests, antioxidants counteract the effects of dangerous oxidants by binding together with these harmful molecules. They literally mop them up, decreasing their destructive power. Antioxidants can also help repair existing damage to cells.
Antioxidants can be found in various forms – vitamins, minerals, enzymes, and other nutrients such as phytochemicals. Janine Fahri, leading Nutritional Therapist at NutriLife Clinic has put together her list of top antioxidant foods. All these foods are widely available in local supermarkets and it is recommended that you incorporate them into your meals on a daily basis, as part of a varied and balanced diet.
The avocado is considered a ‘complete’ food whereby it provides in excess of 25 essential nutrients, including: vitamins B and K, iron, copper, phosphorus, magnesium, potassium, and the antioxidant vitamins A, C and E. Avocados also provide fibre, protein, ‘good’ fat, and beneficial phytochemicals such as beta-sitosterol, glutathione and lutein.
The avocado’s nutritional profile boasts an array of health-promoting properties – heart, eye, kidney and prostate health, and antioxidant activity to name but a few. The avocado’s high monounsaturated fat content is known to improve skin texture, boost energy production, lubricate and reduce inflammation in joints, support the immune system, lower cholesterol, increase metabolism, and they can actually help you to burn off excess fat!
The health benefits of blueberries are largely attributable to their anthocyanadin content. These compounds exert powerful antioxidant activity. Indeed, researchers in the United States analysed sixty fruits and vegetables and found that blueberries ranked highest for their antioxidant capability. In practical terms, this super antioxidant activity translates into improved brain function and the prevention of Alzheimer’s disease. Other advantages include improved vision – especially night vision, protection against age-related macular degeneration, and urinary tract health.
The Brazil nut tree is extremely slow-growing whereby it can take between ten and thirty years before it produces its nuts. They are well worth the wait, however. Brazil nuts are rich in protein and the B vitamin thiamine, as well as the antioxidants vitamin E, zinc and selenium. The mineral selenium is a powerful antioxidant that helps to neutralise harmful free radicals which can attack healthy cells and increase the risk of serious conditions such as heart disease and cancer. Of note, three Brazil nuts alone can provide your total daily requirement for selenium.
Despite its low-calorie status, broccoli packs a punch in the vitamin, mineral, and phytochemical stakes. It is an excellent source of vitamins A, B6, C, E and K, as well as folic acid, phosphorus, potassium, magnesium, and fibre. Broccoli’s lutein content has potent antioxidant properties, and is essential to eye health. Broccoli is a fantastic cancer-preventative food and, in fact, preliminary studies indicate that broccoli’s indole-3-carbinol compound can actually arrest the growth of prostate cancer cells. This compound also assists the liver’s detoxification of toxic compounds such as alcohol, over-the-counter drugs, and environmental pollution.
The humble carrot offers an excellent source of fibre, vitamin K, and biotin. They are a good source of vitamins B6 and C, potassium, and thiamine. Carrots are also an excellent source of antioxidant compounds due to their rich carotenoid content. Indeed, of all the commonly consumed vegetables, carrots provide the highest amount of pro-vitamin A carotenes. These compounds are renowned for their cardiovascular and cancer preventative benefits and, in fact, extensive research indicates that even just one carrot a day could cut the rate of lung cancer in half. Other health benefits include improved vision – particularly night vision, and the prevention of both macular degeneration and senile cataracts.
Cayenne pepper’s intense heat is attributed to its high concentration of capsaicin and this compound does a lot more than add ‘va-va-vroom’ to your food! Capsaicin is renowned as an effective pain reliever and digestive aid, and for its cardiovascular benefits due to its antioxidant properties. Capsaicin can lower body temperature, which is ideal for hot, sweaty moments, and it can also increase your basal metabolic rate and burn fat for energy. Note that although chilli powder may strongly resemble cayenne pepper, the former is actually a combination of several spices – cayenne, cumin, ginger, oregano and turmeric, for example.
The active constituent of fresh ginger is gingerol. An effective antioxidant, gingerol also has powerful anti-inflammatory action and is therefore ideal for all manner of aches and pains, particularly when you’ve been overdoing it at the gym. Ginger is also an excellent remedy for gastrointestinal problems including wind, bloating, indigestion, nausea, and vomiting … just what you need after a heavy night!
For a quick and healthy meal, combine finely sliced ginger with chopped spring onions, soy sauce, and 1-2 teaspoons of runny honey. Add to chicken or salmon, and leave to marinate in a sealed container for as long as you can manage before stir-frying with a selection of vegetables. Serve with brown rice or noodles. Alternatively, finely slice a 2 cm portion of fresh ginger and add to hot water for a warming drink.
Green tea is significantly more beneficial than black tea due to its higher content of free polyphenols (plant chemicals). In addition to serving as antioxidants, these polyphenols are believed to increase the activity of antioxidant enzymes in the lungs, intestine, and liver. Green tea is renowned for its cancer preventative properties – particularly those of the breast and prostate gland, and its theanine content is known to reduce stress and anxiety. Preliminary research also indicates that green tea raises the metabolic rate and speeds up fat oxidation.
Oysters contain the highest concentration of the antioxidant zinc of any food, which may also explain their reputation as nature’s aphrodisiac. Research indicates that zinc may be essential to male sex hormone function – particularly testosterone, reduced prostate enlargement, and it is a key nutrient for sperm production and motility. The antioxidant zinc has a number of other essential functions within the body including immune system support, healthy skin and wound-healing, and the maintenance of sight, taste and smell.
Tomatoes are an excellent source of vitamin C, biotin, and vitamin K. It is their lycopene content, however, which make the tomato a top-ranking food. The carotenoid lycopene is a powerful antioxidant and has been shown to be extremely protective against various cancers – especially those of the colon, lungs, skin, and prostate. Tomatoes are also beneficial for eye health, and they are known to lower the risk of heart disease.
Note that processing enhances this fruit’s lycopene content whereby you actually get up to five times more lycopene from tomato purée and tomato juice than you would from its raw state. To really boost your absorption of lycopene, combine your tomatoes with a drizzle of olive oil.
