You may have heard the name ‘antioxidants’ mentioned before; that they are important and we should be consuming more in our daily diet. However, few people know exactly what they are, why they are important for our health and where we can find them.
What are Antioxidants
Antioxidants are compounds that fight ‘free radicals’ or Pro-oxidants that cause oxidative damage to our cells. These can be harmful if levels are too high and for too long. Free radicals can be linked to diabetes, heart disease, and cancer. Consuming antioxidants daily is important to control the number of free radicals that remain in the body and prevent them from causing harm.
We take a deeper look at what Antioxidants we requires more of and where you can find them…
Vitamin C
Vitamin C is a water-soluble vitamin and the most common antioxidant which is protective against oxidative stress. It cannot be produced or stored in the body in high levels therefore it is important to consume daily. RDA is 75mg for women and 90mg for men. Foods high in Vitamin C include oranges, strawberries, broccoli, tomatoes and lemons.
Selenium
Selenium protects against cell damage caused by free radicals. They are needed for thyroid hormone production, reducing inflammation and risk of heart disease. RDA is 60mcg in women and 75mcg in men. Selenium rich foods include brazil nuts, sunflower seeds, sardines, beef liver and oats.
Glutathione
Unlike other common antioxidants, glutathione is naturally produced in our bodies. It is beneficial for our immune systems, eliminating toxins and supporting our liver function. Consuming foods rich in sulfur we can help boost our body’s natural ability to produce glutathione. Foods high in sulfur include cruciferous vegetables (broccoli, cauliflower, brussel sprouts), eggs, nuts, legumes and lean proteins.
Vitamin E
Vitamin E is a fat-soluble vitamin. Unlike water soluble vitamins these can be stored in the body’s fat tissue and liver. They are known for their protective role against free radicals and cellular damage as well as supporting our immune systems. RDA for adults is 15mg. Vitamin E can be found in avocados, spinach, almonds, peanuts and sunflower seeds.
Flavonoids
Flavonoids are powerful antioxidants which protect against oxidative damage to our cells by fighting against excess free radicals. They also help to lower blood pressure, reduce risk of cardiovascular problems and have anti-inflammatory benefits. Foods commonly high in flavonoids include many fruits and vegetables, legumes, and dark chocolate.
Quercetin is a flavonoid known for its benefits against allergies such as hay fever. The best antioxidant supplement for those who suffer from allergies is * Lipolife LVC6 (vitamin c and quercetin) * Vitamin C is the best antioxidant to increase the absorption of quercetin.
References
https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
https://pubmed.ncbi.nlm.nih.gov/19033020/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/
