Consumption of foods high in antioxidants is a natural way to meet the intake of antioxidants for the body. Antioxidants themselves play a role in protecting the body from the effects of free radicals that can cause various diseases. What foods can you consume as a source of antioxidants?
The body will naturally produce free radicals as waste substances from metabolism. However, free radical levels can increase if the body is often exposed to radiation or toxic substances found in cigarette smoke, pollution, pesticides, factory waste, or processed foods that contain preservatives.
If the amount is excessive, free radicals can cause damage to body cells and are often associated with various types of diseases, such as diabetes, heart disease, and cancer.
To prevent cell damage due to free radicals that accumulate in the body, you need to eat nutritious foods that are rich in antioxidants. Types of Antioxidants and Foods Variants High in Antioxidants The following are some of the following types of antioxidants foods that are rich in antioxidants:
1. Flavonoids
Flavonoids are a group of chemicals that are found in fruits, vegetables, and plant roots. Flavonoids have antioxidant properties that can counteract the effects of free radicals and reduce inflammation.
Some studies say that the intake of foods high in antioxidants that contain flavonoids can prevent heart disease, cancer, stroke, and diabetes. Even so, further research is still needed to prove its effect clinically in humans.
Flavonoids are found in drinks or foods high in oxidants, such as tea, dark chocolate, soybeans, and fruits and vegetables, including apples, oranges, mangoes, guavas, soursop, spinach, and broccoli.
2. Anthocyanin
Anthocyanins are dyes that give plants red, purple, orange, green and blue colors. This substance is included in the flavonoid antioxidant class.
Anthocyanins are believed to prevent blood vessel blockage, heart disease, cancer, diabetes, metabolic disorders, and help fight infections. This compound also looks good for maintaining healthy brain, nerves, and eyes. Some types of foods high in antioxidants that contain anthocyanins include tomatoes, grapes, pomegranates, black sticky rice, red beans, and berries.
3. Beta carotene
The antioxidant properties of beta carotene are good for maintaining healthy eyes, skin and reproductive organs, as well as maintaining the body's immunity so that it is strong against infections. In the body, beta carotene will be processed into vitamin A.
Most of the beta carotene antioxidants can be found in fruits, vegetables that are red, orange, or yellow. Examples of foods high in antioxidants that contain lots of beta carotene are carrots, sweet potatoes, pumpkin, tomatoes, beets, watermelons, paprika, and chili. However, there are some green vegetables that also contain beta carotene, such as spinach, broccoli, and peas.
4. Lycopene
Some people might take supplements that contain lycopene to maintain a healthy body. In fact, lycopene can be obtained easily. The trick is to eat fruits or vegetables that are brightly colored, such as tomatoes, watermelons, grapefruit, red guava, and papaya.
Lycopene antioxidant has several properties that are believed to be good for body health, such as preventing cancer (including prostate cancer), protecting the skin from damage caused by sun exposure, maintaining brain function and eye health, and strengthening bones. However, the claim of the benefits of lycopene as a treatment still needs to be further investigated.
5. Polyphenols
Polyphenols are believed to have many benefits, such as reducing blood sugar levels, reducing the risk of heart disease, diabetes, stroke and cancer, maintaining a healthy digestive system, and maintaining brain function.
You can get these benefits by consuming foods or drinks high in polyphenols, such as tea, coffee, dark chocolate, grapes, berries, broccoli, carrots, spinach, soybeans, sprouts, cinnamon, cloves, ginger, and cumin. In addition to several types of antioxidants above, there are also vitamins and minerals that have antioxidant properties, including vitamin C, vitamin E, selenium, and zinc.
To meet the daily needs of antioxidants, it is usually enough to live a healthy diet and eat a variety of foods above. But if you want to take antioxidant supplements, you should consult with your doctor first so that the dosage and type of supplement can be adjusted to your body's condition.