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0505050387
Published on: 30th September 2024
Medically reviewed by: Dr. Ahmad Haitham Jamee
Medically reviewed by: Dr. Ahmad Haitham Jamee
Our body processes food, and in turn, free radicals birthed from oxidation damage proteins, cell membranes, DNA, lipids, and other structures. Now, antioxidants come to the rescue by neutralizing the free radicals and fighting inflammation caused by oxidative stress. They are also good to combat the ill effects of free radicals on health such as cancer, immune deficiency, heart disease, arthritis, emphysema, ischemic conditions, respiratory diseases, stroke, and other issues.
To reduce oxidative stress, you must include fiber-rich foods in your diet as these have antioxidants and are great for the heart and immune system. You can even take antioxidant supplements as prescribed by your healthcare provider. Now, let us know more about antioxidants, their types and working, food rich in this source, and other information.
Antioxidants: Types and Mechanism of Action
Several substances (phytonutrients) function as antioxidants. Thus, it is an umbrella term for nutrients available naturally in the body and in plant-based foods. With food high in antioxidants, you can save yourself from macular degeneration caused by the oxidation process.
Some types of antioxidants are as follows:
- Vitamin C, vitamin A, vitamin E, copper, zeaxanthin, and lutein.
- Beta-carotene, manganese, lycopene, and selenium.
- Anthocyanins, Catechins, allium sulphur compounds, and cryptoxanthins.
- Indoles, lignans, flavonoids, isoflavonoids, and polyphenols
- Zoochemicals, lignans, and zinc, each serving different benefits.
As understood, free radicals cause vision loss, atherosclerosis, cancer, diabetes, and other health issues. But they are also important in helping the immune system fight infections. However, when they outnumber the antioxidant molecules, they take a toll on health. The antioxidant reflexes of the body scavenge the free radical compounds and maintain the required optimum balance.
Top Antioxidant-Rich Foods for Heart Health
Here are some of the fiber-rich foods and immune-boosting foods good for your cardiovascular health:
- Vitamin E does away with the peroxidation of polyunsaturated fatty acid in membranes. Thus, include antioxidant foods with vitamin E such as legumes, whole germ, oatmeal, seeds, nuts, and sweet potatoes.
- Beta-carotene from vitamin A prevents and reduces the oxidation of LDL. Get these antioxidant vitamins in carrots, kale, broccoli, apricots, kale, mangoes, and red and yellow peppers.
- Vitamin C antioxidant-rich foods deactivate the oxidation effect in plasma. Add berries, papaya, tomatoes, citrus fruits, guava, and cantaloupe to your diet.
- Selenium may protect you from coronary heart disease. The selenium foods high in antioxidants are onions, Brazil nuts, salmon, dairy products, chicken, eggs, garlic, tuna, etc.
- Benefit from lower oxidative stress and improved blood circulation with astaxanthin antioxidant properties. The astaxanthin antioxidant-rich foods are yeast, Pacific salmon, trout, shrimp, and microalgae.
- Resveratrol is present in red wine, and the best antioxidant in beverages. It increases HDL and is great for heart health. However, make sure you drink red wine in moderation.
- Lycopene reduces the risk of heart disease and cancer. It also fights pain and improves skin and male fertility. You can find it in immune-boosting foods such as watermelons and tomatoes.
Did You Know?
Consuming a diet rich in antioxidants can help combat oxidative stress, reducing inflammation and supporting heart health. Incorporating antioxidant-rich foods like berries, nuts, and leafy greens can also enhance your immune system’s ability to fight off illnesses.
Antioxidant Supplements: Are They Necessary?
While antioxidant foods provide beneficial molecules your body needs, artificial antioxidants may not reap the same qualities. Some trustworthy sources claim that antioxidant supplements are sometimes harmful if over-consumed. For instance:
- Consuming vitamin E supplements in excess can raise the risk of prostate cancer.
- Similarly, the risk of lung cancer increases in smokers if they use a high amount of artificial beta-carotene.
- Some antioxidant supplements may also elevate the risk of tumors. These may have medical interactions as well.
- In contrast to immune-boosting foods containing antioxidants, artificial sources may not prevent diseases.
- It is advisable you know the best antioxidants that suit your health after speaking to a healthcare provider.
Incorporating Antioxidant Foods into Your Diet
Preparing a meal plan with antioxidant vitamins, fiber-rich foods, and nutrients can transform your day from dull to awesome. Here is how to achieve it:
- Vitamin and fiber-rich foods such as cruciferous vegetables are excellent additions to salads. So, start your day with a salad containing cauliflower, broccoli, and the like, with your favorite ingredients.
- Have a whole portion of fried rice for a mid-day meal, sprinkled with immune-boosting foods and vegetables such as carrots, mushrooms, herbs, beans, cauliflower, peas, and meat.
- Do you love the zest of juice in food? Add tomatoes to the dishes when cooking. Tomatoes are one of the antioxidant foods with lycopene. If you combine it in dishes containing fat, then it quickens the body’s ability to absorb antioxidants.
- Certain fats in nuts such as almonds are counted as fiber-rich foods with impressive results for heart health. Almonds have antioxidants that improve the level of HDL and reduce LDL cholesterol.
- Get major flavors onto your plate with a snack of crunchies comprising kale, sunflower seeds, toasted pepitas, and sesame seeds, with chicken for the best antioxidants and a protein-filled diet.
- For dinner, include baked or boiled salmon for a full dose of omega-3 fatty acids, a food rich in anti-inflammatory and antioxidant properties.
- While planning for foods high in antioxidants, mindful shopping of the ingredients is important too. List food items that you will purchase next time you are at a supermarket.
- At the market, check out antioxidant vitamins, fresh fruits, and vegetables. Look out for dark chocolates as they are one of the antioxidant-rich foods for comfort. Strike of all the items from the list you have already bought, and henceforth.
Wellness at Home by First Response Healthcare
Discover the top antioxidant-rich foods that can enhance your heart health and boost your immune system. For a personalized approach to wellness, consider First Response Healthcare’s wellness at home service. Our experts can provide tailored advice and support to help you integrate these nutritious foods into your diet and improve your overall well-being.
Conclusion
As heart problems are rising across the world, especially affecting the young and elderly population due to lack of exercise, faulty lifestyle, and dietary practices, nations are taking steps to combat the same by introducing cardio-friendly initiatives.
According to the Ministry of Health & Prevention, the Heart Experts Programme of the UAE aims to reduce mortality because of heart diseases and promote activities supporting cardiovascular health. In this pursuit, as individuals, you must take care of your health too by including antioxidant foods effective to prevent heart problems
Frequently Asked Questions (FAQs)
Q. What are the best sources of antioxidants for heart health?
Some antioxidant foods good for heart health are dark green vegetables, whole grains, seafood, seeds, astaxanthin, beta-carotene-rich items, and foods comprising vitamins C and E.
Q. Can I rely on antioxidant supplements instead of food?
While antioxidant supplements are available, you must only use those if advised by your healthcare provider, because these supplements may have side effects and overconsumption may adversely impact your health.
Q. How can I increase my intake of antioxidant-rich foods easily?
Make a note of antioxidant-rich foods and start including those in your diet. If you are looking for a systematic meal plan, you can always approach a dietician and discuss your food goals with them for better advice.
