Our body needs all the nutrients, which are vitamins, minerals, carbohydrates, proteins and fats, and not to forget water too. Every nutrient plays an important role in the body process. One of the important role is of getting rid of free radicals, which is done by antioxidants. Antioxidant are substances which are present in many vitamins and minerals.
What is an Antioxidant and How Do They Work?
Antioxidant is a molecule which has the property to inhibit oxidation of other molecules. So, how does an antioxidant work? An antioxidant works act as a giant boulder in the path of free radicals. But, what are free radicals? Free radicals is a radical which is charged and want an extra electron to stabilize itself. The free radicals enter the body by pollution, by cigarette smoking, or by eating certain foodstuffs. Most common free radical are the oxygen free radical, these radicals try to take an extra electron from any cells in the body. If this process continue, there will be oxidative damage which can cause lot of problems in the body like pre-mature aging or even serious health concerns like cancer. This process is inhibited by antioxidants.
Many athletes tend to wonder about antioxidants and its benefits. For athletes this oxidative damage seems to be even more, compared to average individuals. If the antioxidants are not provided to the body, then many health problems can occurs. The free radical damage can even reduce the aerobic capacity of the athlete.
Foods Rich in Antioxidants
Fresh fruits and vegetables are natural antioxidants. These are rich in antioxidant content, also some other nuts, grains, fish and meat products contain antioxidants.
One of the antioxidant is vitamin C, which is also known as ascorbic acid. It is found in high amounts in many fruits and vegetables like oranges, lemons, Indian gooseberries, etc. It is also found in cereals, green tea, poultry, fish and beef. Another important antioxidant is vitamin and it can be present in any of the three forms which is vitamin A1 also known as retinol, then vitamin A2 and vitamin A3. The vitamin A antioxidant rich foods are sweet potatoes, green tea, egg yolks, milk, carrots, liver and mozzarella cheese.
A component of antioxidant enzyme is selenium, which is a mineral that is required in small amounts in the body. The major dietary sources of plant foods of selenium are rice and wheat. The amount of selenium present in these foods vary according to the area where it was grown, because selenium is present in soil and thus absorbed by the plants. So, a soil rich in selenium will have plants which have high amount of this nutrient. Another antioxidant which adds to the list of antioxidants is lutein which is best known for its ability to keep healthy eyes. This antioxidant is present in high amounts, in green leafy vegetables like spinach, kale and collard green.
One of the most known and most found antioxidant in foods is beta-carotene, which gives the foods the orange color. It is present in carrots, squash, apricots, pumpkin, cantaloupe and mangoes. You can also find it in spinach, kale and collard green.
Instead of taking supplements of antioxidants, eating the fresh fruits and vegetables is advisable, as the body tends to absorb antioxidants better from the natural food sources.
What is an Antioxidant and How Do They Work?
Antioxidant is a molecule which has the property to inhibit oxidation of other molecules. So, how does an antioxidant work? An antioxidant works act as a giant boulder in the path of free radicals. But, what are free radicals? Free radicals is a radical which is charged and want an extra electron to stabilize itself. The free radicals enter the body by pollution, by cigarette smoking, or by eating certain foodstuffs. Most common free radical are the oxygen free radical, these radicals try to take an extra electron from any cells in the body. If this process continue, there will be oxidative damage which can cause lot of problems in the body like pre-mature aging or even serious health concerns like cancer. This process is inhibited by antioxidants.
Many athletes tend to wonder about antioxidants and its benefits. For athletes this oxidative damage seems to be even more, compared to average individuals. If the antioxidants are not provided to the body, then many health problems can occurs. The free radical damage can even reduce the aerobic capacity of the athlete.
Foods Rich in Antioxidants
Fresh fruits and vegetables are natural antioxidants. These are rich in antioxidant content, also some other nuts, grains, fish and meat products contain antioxidants.
One of the antioxidant is vitamin C, which is also known as ascorbic acid. It is found in high amounts in many fruits and vegetables like oranges, lemons, Indian gooseberries, etc. It is also found in cereals, green tea, poultry, fish and beef. Another important antioxidant is vitamin and it can be present in any of the three forms which is vitamin A1 also known as retinol, then vitamin A2 and vitamin A3. The vitamin A antioxidant rich foods are sweet potatoes, green tea, egg yolks, milk, carrots, liver and mozzarella cheese.
A component of antioxidant enzyme is selenium, which is a mineral that is required in small amounts in the body. The major dietary sources of plant foods of selenium are rice and wheat. The amount of selenium present in these foods vary according to the area where it was grown, because selenium is present in soil and thus absorbed by the plants. So, a soil rich in selenium will have plants which have high amount of this nutrient. Another antioxidant which adds to the list of antioxidants is lutein which is best known for its ability to keep healthy eyes. This antioxidant is present in high amounts, in green leafy vegetables like spinach, kale and collard green.
One of the most known and most found antioxidant in foods is beta-carotene, which gives the foods the orange color. It is present in carrots, squash, apricots, pumpkin, cantaloupe and mangoes. You can also find it in spinach, kale and collard green.
Instead of taking supplements of antioxidants, eating the fresh fruits and vegetables is advisable, as the body tends to absorb antioxidants better from the natural food sources.
