Oxygen is the base for all metabolic, biochemical reactions occurring in the body. During these reactions, oxygen sometimes reacts with body compounds to produce highly unstable molecules known as free radicals. Free radicals are also generated by the cells of the body’s immune system to inactivate various bacteria and viruses invading the body.
Oxygen is the base for all metabolic, biochemical reactions occurring in the body. During these reactions, oxygen sometimes reacts with body compounds to produce highly unstable molecules known as free radicals. Free radicals are also generated by the cells of the body’s immune system to inactivate various bacteria and viruses invading the body. They can also be generated by environmental factors such as radiation, cigarette smoke or pollution.
These unpaired radicals need to couple with another electron to come back to a stable state. Otherwise they remain highly reactive. These radicals generate a chain reaction causing cell and tissue damage and lead to chronic diseases like cancer, arthritis, coronary artery disease, e.t.c. They are responsible for reducing immunity of the body thus making it prone to infections and malignancies.
These free radicals also cause the degenerative changes in the body related to aging. Antioxidants are chemical substances which neutralize these free radicals and thus prevent the resultant damage.
Much research has focused on use of naturally occurring antioxidants to prevent or retard chronic degenerative diseases and aging.
There are a wide variety of antioxidants. Some are water soluble which react with free oxygen radicals present in cell and plasma. Others are fat soluble and neutralize free radicals generated due to oxidation of fats, thus preventing cell damage and deposition of fats in cell walls.
Antioxidants are present in abundance in whole grains, vegetables and fruits. Nature has provided these substances in many naturally occurring fruits, vegetables and grains, for man to eat and keep their body more healthy.
Vitamin A (retinol) is synthesized in the body by beta carotene. It is present in dark green, yellow and orange vegetables and fruits. Carrots, squash, broccoli, tomatoes, mango, orange, apricots are some of the naturally occurring substances rich in beta carotene and vitamin A.
Vitamin C, a water soluble vitamin is also abundantly present in nature and has strong antioxidant properties. Therefore it helps to improve immunity of body and for a long time, pills of Vitamin C have been used popularly to improve body’s resistance against colds and cough.
Citrus fruits like orange and sweet lemon are rich source of vitamin C. Apart from this; it is also present guavas, green pepper, tomatoes, broccoli, strawberries, black currant, blue berries, raw cabbage, e.t.c.
Vitamin E is useful to prevent aging and has been in use for protection against coronary artery disease. Whole grains are rich source of vitamin E. Wheat bran is yet another natural source of vitamin E. Therefore it is recommended to use whole wheat flour instead of the refined white flour which contains only carbohydrates. Vegetable oils and fish liver oil are also rich in vitamin E.
Vitamin C and E work together to prevent oxidation of lipids in the blood stream. Thus they retard atherosclerosis and prevent coronary artery disease.
Groundnuts also have antioxidant properties. By roasting ground nuts, this quality is enhanced by 22%.
Barley, oat, millets and corn are antioxidant rich cereals, using which one can boost the body’s immunity.
Certain spices like clove and cinnamon are rich in antioxidants and are very beneficial in more than one way for the human body.
The list of naturally occurring antioxidants is very long. Therefore it is recommended that one takes a diet rich in fresh fruits, green vegetables, other vegetables, whole grains and fish. It is best to take antioxidant substances in natural form rather than taking artificial supplements as in form of tablets. Natural substances contain a combination of many macro and micro nutrients which provide antioxidants and are useful for the body in multiple ways.
It is also advisable to take these substances in the form of small frequent meals to ensure optimal utilization and benefit to the body. Taking these substances in a large amount at one time can in fact be harmful. Because though antioxidants are very useful, in excess they can damage cells.
Thus to keep the body healthy, prevent chronic diseases and aging, one should regularly take a diet rich in antioxidants, i.e. fresh fruits, vegetables, nuts and whole grains.