Natural antioxidants are a great way to remain healthy and avoid aging without any side effects. Here is a list of some of the best natural antioxidants and their uses. Read on.
It is popularly known that antioxidants prevent aging. They nullify free radicals and prevent cell damage. But it is not very widely known that antioxidants are important for complete fitness. Foods that give you a lot of antioxidants are also the most nutritious foods. They are good for the immune system and they avoid a lot of diseases. But their main purpose is still dealing with free radicals.
Free radicals are substances that are produced as a result of some of the usual metabolic processes in our body. The other sources of free radicals are smoking, pollution, radiation, pesticides, etc.
Researches show that, if foods high in antioxidants are included amply in the daily diet, they will not keep you completely healthy, but they will also help you live longer. The list of antioxidants commonly includes vitamin A, C, and E, manganese, zinc, selenium, etc.
Given below is a list of natural antioxidants and the foods that include them in abundance.
Natural Antioxidants: A Comprehensive List
Here is a list of the natural antioxidants that are found in most natural foods. They not only help reverse and reduce aging, but also keep you fit and immune to diseases.
Vitamin A, C, and E
Collagen is the glue that keeps the cells together. Vitamin C, a water-soluble vitamin, acts as an enzymatic cofactor in the synthesis of collagen. It is also the most important thing when it comes to better immunity.
Alpha-Carotene
Alpha-carotene is converted into vitamin A when required by the body. This antioxidant is very powerful and helps protect eyes, skin, liver and lungs from damage caused by free radicals. It comes from the family of catenoids.
Beta-carotene
Beta-carotene is also converted by the body into vitamin A like alpha-carotene. It is mainly found in carrots. It is known to prevent heart problems along with being a great antioxidant. Another very good source of beta carotene is mango.
Lipoic acid
It does not directly act as an antioxidant but it recycles all the antioxidants. It basically supports the function of other antioxidants. Along with its benefits as an antioxidant it also helps in preventing diabetes.
Gluthatione
It is a water-soluble natural antioxidant. It is produced from the amino acids in the body. It detoxifies blood and improves the immune system immensely. It improves the functioning of vitamin C.
Natural Sources of Antioxidants
Many pills, tablets, and supplements are available in the market, that claim to give you huge amounts of antioxidants. But the truth is that hardly any of them are really useful. Even the ones that are useful, do not guarantee you no side effects. Fortunately, there are many natural foods that give you more than enough of the best antioxidants. All you have to do is include them in your daily diet.
Fruits
Citrus fruits are the best sources of antioxidants amongst fruits that are rich in citric acid. And that includes oranges, Leech Lime, Lime, Pummelo, Tangerine, etc. They also contain essential nutrients like magnesium, calcium, copper, potassium, niacin, folate and vitamin B6 required for the normal functioning of the body.
Berries, namely strawberry, blackberry, cherry, raspberry, blueberry, and crowberry have high antioxidant content. Other than these, there are Plums, Red Grapes, Kiwi Fruit, Apples, Peach, Watermelon, Pear, Apricot etc.
The important thing is to eat the fruits fresh and without cutting or peeling them. Also, if you cut the fruits and keep them for too long before eating, half the nutrients from them will be lost.
Vegetables
Green leafy vegetables like spinach, lettuce and kale are a great source of vitamin A which is an important antioxidant. Other vegetables like Beets, Red bell pepper, Brussels, sprouts, Onions, Eggplants, Corn, Alfalfa sprouts, etc. are also good sources of antioxidants.
They are also a good source of iron and manganese. Vegetables like sweet potatoes, cantaloupe and carrots contain beta carotene which is also a good antioxidant. Eating the vegetables raw will give you their maximum benefit.
Although that is not always possible, but you should never overcook them. Also do not wash the vegetables after cutting them, as that way you will wash away all their nutrients. They are amongst the best natural antioxidants for skin.
Nuts
It is not very widely known that some nuts are also very good sources of antioxidants. Along with antioxidants they also give you a lot of fiber. Pecan, Pistachio, Almond, Cashew and Macadamia are some nuts that give you good amounts of antioxidants. It is a good practice to snack on any of the above nuts in between meals instead of eating chips or other unhealthy snacks.
Other Foods High in Antioxidants
Rice bran
Prune
Date
Raisin
Fish
chicken
grains
red meat
millet
barley
corn
oats
red wine
Apart from consuming the natural antioxidants mentioned above, maintaining a healthy lifestyle will also help. It is not that difficult, just take a balanced diet, exercise regularly and sleep for at least eight hours.