Have you been feeling depressed lately? Do you feel tired all day? Are you dealing with muscle and joint pain for no apparent reason? Is your skin losing its glow? If you answered yes to any of these questions, it’s time to consider adding more antioxidants to your diet. But what exactly are antioxidants? Consultant Nutritionist Rupali Dutta explains that antioxidants are compounds that help protect your cells from damage caused by free radicals. They play a vital role in flushing out unwanted toxins and oxidants produced by the nutrients we consume every day. An excess of these toxins can negatively impact your immunity and overall health. Hence, Dutta suggests including antioxidants in your diet to maximize the benefits of the nutrients you consume and maintain balance. And the best part? You don’t have to search far and wide for antioxidants; you can find them in the foods you eat every day. All you need to do is choose the right ingredients and consume them in the right quantity.
Also read: These 7 vegetables have the most powerful antioxidants, include them in your diet
Here are 5 benefits of including antioxidants in your diet:
1. Flush out toxins
According to a report published by Harvard Medical School, antioxidants help neutralize free radicals by donating some of their electrons. This process breaks the chain reaction of oxidants that can damage other molecules in your body’s cells.
2. Increase energy
Effective detoxification boosts your body’s efficiency and gives you energy throughout the day. Research published in the Journal of Clinical Biochemistry and Nutrition suggests that consuming antioxidant-rich foods can enhance energy production through “aerobic glucose metabolism.”
3. Aids heart health
As mentioned earlier, antioxidants destroy free radicals in your body’s cells, preventing oxidative damage. Studies suggest this can improve blood and oxygen flow through the arteries, which may reduce the risk of cardiovascular problems.
4. Promote skin and hair health
Antioxidants protect your skin from damage caused by the sun’s rays, increase blood circulation to your cells and maintain skin moisture. This process slows down the aging process, reports WebMD.
5. Improve vision
Antioxidants, a peer-reviewed journal, reports that nutrients such as lutein and zeaxanthin found in green vegetables act as antioxidants that may prevent or reduce the risk of vision-related problems. According to experts, vitamins C and E also act as antioxidants, preventing various eye diseases.
Now that you understand the reasons to include antioxidants in your diet, we encourage you to make the necessary changes to improve your overall health. Don’t worry; we are here to help. We have gathered some smart tips from nutritionist Nmami Agarwal to help you add more antioxidants to your existing diet. Let’s take a look.
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Here are 5 ways to increase antioxidants in your body:
1. Eat rainbow foods
Nutritionist Nmami Agarwal suggests including colourful fruits and vegetables in your diet to increase carotenoids in your body. Foods such as carrots, berries, leafy vegetables and apples are rich in vitamins, minerals and phytonutrients, providing a range of antioxidants that support immune function and cellular repair.
2. Garnish your meals with tasty herbs
Enhance the aroma and nutritional value of your dishes by adding herbs such as basil, cinnamon, ginger, garlic and turmeric. Nmami Agarwal recommends these herbs for their polyphenols and curcumin, which have anti-inflammatory properties.
3. Sprout your grains
Maximise the benefits of whole grains like quinoa, amaranth and barley by sprouting them. According to the expert, sprouting increases nutrient levels, including antioxidants, and improves digestibility, leading to better absorption of nutrients.
4. Add healthy fats to your diet
It’s important to note that not all fats are unhealthy. In fact, including olive oil, nuts, seeds and other healthy fats provides essential fatty acids and vitamin E, which protect cells from oxidative damage and promote heart health.
5. Rely on fermented foods
If you have been avoiding fermented foods like pickles due to concerns about excess oil and unhealthiness, it’s time to reconsider. Nmami Agarwal suggests that including fermented foods in your diet can increase probiotics, leading to better gut health and indirectly increasing antioxidant availability.
We have also compiled a list of some everyday food choices that act as powerful antioxidants for your body. Click here for more information.
