Pro Antioxidant

One need not be a rocket scientist to know that regular intake of antioxidants can keep many diseases at bay. All of us have heard about it.

One need not be a rocket scientist to know that regular intake of antioxidants can keep many diseases at bay. All of us have heard about it. But have you ever wondered what antioxidants are and how they help us stay healthy? It8217;s simple, say experts. Antioxidants stimulate certain reactions in the body that fight parasites.

What are antioxidants?

Antioxidants are natural substances that protect our cells. They are mainly found in fruits, vegetables, whole grains, nuts and seeds.

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Antioxidants neutralise free radicals and pre-vent oxidation damage to cells and tissues. 8220;Like metals, our bodies also rust due to the release of free radicals,8221; says Ishi Kosla, a nutri-tionist based in Delhi. 8220;There are several oxida-tion reactions happening constantly in our bod-ies.

Some of them produce energy and are necessary for our survival. But harmful oxida-tions also take place because of the presence of free radicals,8221; she adds. What are free radicals?

They are unpaired electrons that damage healthy cells. According to Kosla, at least 100 different diseases are caused by free radicals. These include cardiovascular diseases, dia-betes, cancer, arthritis and premature aging.

8216;Radical8217; thought

To a great extent, we can check the presence of free radicals within us8212;by quitting smoking and excessive drinking; avoiding stress and ex-posure to harmful chemicals and drugs; saying no to weight-loss diet; ensuring proper sleep; and avoiding fatty food. There are two kinds of antioxidants: nutritional and non-nutritional.

The former are vitamins and minerals like:

CAROTENOIDS Found in mangoes, carrots, apri-cots, green leafy vegetables, spinach, pumpkins and sweet potatoes. Carotenoids boost the im-mune system, protect skin against ultra-violet radiations, prevent eye diseases and cancer.

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VITAMIN C Green amla, chilli, guava, strawber-ries, citrus fruits, broccoli, cabbage and leafy vegetables are rich in vitamin C. Apart from boosting immunity, they reduce the risk of heart ailments, certain formsof cancer and cataract.

VITAMIN E Increase the intake of olive oil, sweet potato, avocado, vegetables and nuts. These will delay aging and heal sunburns.

SELENIUM This helps fight cardiovascular dis-eases. Brown rice, wheat germ, whole wheat bread, poultry, fish and garlic are rich sources.

Non-nutritional antioxidants include:

PHYTOCHEMICALS Found in whole grains, cauli-flower, citrus fruits, leafy vegetables, garlic, tea, onions, soyabean, tomatoes, herbs and spices, these protect us against cancer, heart diseases, urinary infections and arthritis.

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BIOFLAVONOIDS Found in citrus fruits, lemon, lime, grapes and oranges.

PHYTOESTROGENS Found in soya products and linseed. Reduces the risk of cardiovascular diseases, osteoporosis and cancer.

LYCOPENE A type of carotenoid that gives red colour to fruits and vegetables. Tomatoes, red pepper, watermelon and guava contain some amount of lycopene.

FLAVONOIDS Garlic and onions are good sources. Flavonoids are an effective shield against colon, stomach and other formsof cancers.

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ORGANOSULPHIDES Present in onions and leeks, these slow the formation of blood clots.

INDOLES Found in broccoli, cabbage and cauli-flower. They prevent breast cancer.

ISOFLAVONES Found in soya products, beans, lentils, grapes and oranges, they check estrogen promoted cancers, lower cholesterol level and protect the lung tissue.

Get antioxidant-rich

8226; Have fresh vegetable or fruit juice

8226; Add two cloves of fresh garlic in your salad

8226; Have sprouts, dal, rai, methi seeds

8226; Have amla and 15-20 gm of nuts everyday

8226; Multi-vitamin tablets are useful too