We’ve all heard of antioxidants, right?
Have you wondered what they are? Why we need them, and where to find them?
The scoop. Antioxidants & free radicals:
Antioxidants are molecules in our bodies, which protect cells, by inhibiting damage from free radicals. Pause and think about this for a moment. We are made up of cells. Cells make up our brains, blood, bones, heart, digestive system, lymphatic system, lungs... all of our organs, including the skin... so protecting our cells is essential! It's what we are.
Free radicals are atoms, which can cause cell damage, leading to premature ageing and disease.
We need a balance of antioxidants and free radicals. Our immune cells use free-radicals to combat pathogens.
Damage, such as oxidative stress from excess free radicals, can be caused by toxins, including plastics, pesticides in food, herbicides, fake fragrances in body products, cleaning products and scented candles.
Cell damage means increased risk of disease and less healthy cells to carry nutrients around our body.
A balance of antioxidants will nourish and protect cells, and enable us function optimally.
They will to help to reduce inflammation in the body, decreasing the risk of a range of chronic illnesses including gut and digestive disorders, dementia, heart disease, arthritis cancer and asthma.
Good News!
Vitamins C, E, and carotenoids are 3 powerful antioxidants which are gained from certain healthy foods. Many of these foods are right under our nose! We just need to reach out and choose them.
Vitamin C is found in many fruit & veg: Kiwi, orange, mandarin, berries, Kakadu plums, finger limes, mangoes, capsicum, tomatoes, raw parsley, kale, and microgreens. Many other vegetables are rich in vitamin C too, however since they are usually cooked, some of their vitamin C will be depleted. These include potatoes and cruciferous veg such as Brussels Sprouts & broccoli.
Vitamin C is important for collagen production, healthy gums, iron absorption, and immune health. Most of our immune cells are stored along the gut lining, so looking after your gut with healthy foods is also super important!
Vit C is water soluble. It is not stored in the body, and we need some every day. A couple of pieces of vitamin C rich foods each day will provide plenty. We need around 70mg per day, which is provided by a mandarin & a kiwi fruit.
Vitamin C is essential. However, overloading with extra C in supplements is unnecessary, just leading to expensive urine, symptoms such as headaches and the possibility of causing too much iron to be stored in the body (haemochromatosis). Short term supplementing to address a specific health issue, may be useful and is likely to be fine. Ask your health practitioner about supplementing to support your individual health needs.
Vitamin E is important for many roles including heart health, brain, skin & eyes, and key for a strong immune system.
Vit E is found in nuts, seeds, and greens such as spinach and beetroot greens. Almonds & sunflower seeds are the richest source. Preferably choose non-GMO-organic, good quality produce. (This doesn't always meant the most perfect looking produce!)
Goose meat, octopus, salmon, eggs (especially the yolk), and avocados are also good sources.
Vitamin E is fat soluble & it is stored in your body's fatty tissue and the liver, ready for when your body needs it. Supplementing to address a specific health issue could be useful, especially in older people. Talk to your health practitioner.
Carotenoids are a group of antioxidants founds mainly in orange, red and yellow vegetables and egg yolk.
There are around 600 carotenoids. Health benefits include reducing risk of certain cancers and maintaining good eye health.
Sources include yams, carrots, capsicum, tomato, mangoes, beetroot, winter squash, pumpkin, dark leafy greens, and pumpkin seeds. Supplementing may be useful, when addressing specific health issues, however excessive supplementing is likely to be unnecessary and may lead to health problems.
Green smoothie, dark choc bliss ball & raspberries - antioxidant rich brunch, plus fibre, protein and energy. (search blogs for bliss/protein ball recipe & green smoothies)
Antioxidant foods:
Greens: broccoli, kale, spinach, kiwi, seaweed & fresh herbs
Orange, yellow & red: sweet potato, carrots, pumpkin, orange, strawberry, mango, squash, tomato & capsicum (*nightshades may affect people with inflammatory or allergy issues – more later!)
Pink & purple: purple cabbage, berries, beetroot, goji berries
Fresh wild-caught fish: salmon, oysters, trout, goose-meat, legumes
Consume cold extra virgin olive oil, first cold pressed
Dark chocolate - occasional & good quality
Green tea, black tea
Coffee (in moderation)
Red wine (*in moderation and if alcohol is considered good for your individual health)
Spices & more: Clove, turmeric + black pepper, cinnamon, ginger, garlic, raw honey.
IN BRIEF: antioxidant rich foods will protect and repair cells throughout your body and reduce risk of disease. Equally important for your body's health are; reducing toxins, reducing processed food and increasing exercise & mindfullness.
Feel free to browse other Natural Space blogs for recipes, gut health & healthy living.
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Eat Well & Be Well everyone, Laura xx.
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