She Strengthens

Unlock the Power of Antioxidants: Your Body’s Defense Against Free Radicals

Are you tired of feeling sluggish and run down? Do you want to protect your body against cell damage and disease? The answer lies in antioxidants, the mighty nutrients that combat free radicals and oxidative stress.

The Trouble with Free Radicals

Free radicals are unstable molecules produced by our cells during normal metabolic processes, such as exercising and converting food into energy. They can also be generated by environmental factors like sunlight, pollution, and cigarette smoke. If left unchecked, free radicals can cause oxidative stress, leading to cell damage and increasing the risk of diseases like Alzheimer’s, Parkinson’s, cancer, diabetes, heart disease, and eye diseases.

Meet Your Antioxidant Heroes

Fortunately, a diet rich in fruits, vegetables, meat, seafood, dairy, and whole grains can provide the necessary antioxidants to neutralize free radicals. The top antioxidant nutrients are:

• Vitamin A (Beta-Carotene): essential for good vision, immunity, reproduction, and healthy organs. Food sources include salmon, green leafy vegetables, sweet potatoes, fruits like cantaloupe and mango, dairy, and breakfast cereals with added vitamin A.
• Vitamin C: crucial for a strong immune system, fighting free radicals, building collagen, and absorbing iron. Enjoy citrus fruits, kiwi, strawberries, cantaloupe, red and green peppers, tomatoes, broccoli, and baked potatoes to get your daily dose of vitamin C.
• Vitamin E: supports the immune system and prevents blood clotting. Find vitamin E in vegetable oils like wheat germ and sunflower, nuts and seeds, green vegetables, and fortified cereals and juices.
• Zinc: essential for immune function, protein and DNA production, healing, and the senses of taste and smell. Oysters, seafood, red meat, poultry, fortified cereals, beans, nuts, dairy, and whole grains are all rich in zinc.
• Selenium: protects against free radical damage and infection, and is vital for reproduction, DNA production, and thyroid function. Seafood, meat, eggs, dairy, and grain products like bread are excellent sources of selenium.

Cooking Methods Matter

While cooking can alter the nutrient content of foods, some methods are better than others. “Dry” cooking methods like broiling, grilling, and baking preserve more nutrients, while steaming and microwaving are also effective. Avoid boiling, poaching, and simmering, as they can leach nutrients into the water.

Supplements vs. Food Sources

While antioxidant supplements may seem like a convenient option, the scientific evidence supporting their effectiveness is limited. In fact, high doses of supplements can come with risks, such as increased bleeding in people taking blood thinners. Stick to food sources and consult your doctor before taking any supplements.

The Bottom Line

Antioxidants are the key to protecting your body against free radicals and oxidative stress. By incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet, you can unlock the power of antioxidants and safeguard your health. Remember, a balanced diet is always the best way to get the nutrients your body needs.