Raw Food: Antioxidants

Antioxidants can be found in different foods. I will give you the list of those, but before:....
What is antioxidant in common language? Antioxidants - a term used for referring to a number of chemicals that help protecting your body from the damage from free radicals. What is a free radical? Chemistry 101: The human body is composed of many different types of cells. Cells are composed of many different types of molecules. Molecules consist of one or more atoms of one or more elements joined by chemical bonds. Normally, bonds don’t split in a way that leaves a molecule with an odd, unpaired electron. But when weak bonds split, free radicals are formed (oxidation process.) Free radicals are very unstable

and quickly trying to capture the needed electron to gain stability. Free radicals attack the nearest stable molecule, "stealing" its electron. When the "attacked" molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade, finally resulting in the disruption of a living cell. Free radicals are generated by a variety of processes, including cellular use of energy (the cell phones that we are so attached to), radiation from the sun and certain toxins. They can destroy DNA.

Antioxidant Function and potency:

As explained earlier, a Metabolic process such as oxidation occurs in the cells of the body,  leading to the generation of free radicals. Free radicals may also arise from exposure to environmental factors such as tobacco smoke, radiation and pollution. These free radicals cause damage to various cells and tissues in our bodies.  Scientists believe that oxidation may be one of the factors responsible for diseases such as Alzheimer's, rheumatoid arthritis and cancer. Anti-oxidants, either those produced by the body or those contained in foods, are chemical compounds that neutralize the free radicals before they have a chance to injure the cells and tissues. Our body produces its own (few) antioxidants in addition to the anti-oxidants we supply by consuming the right foods. However, if the chemical structure of the antioxidants is changed in food due to gradual chemical degradation (exposure to heat, sun, air or its aging), they will lose their power. That is why it is important to eat raw organically grown food that are reach in antioxidants.

Antioxidants can be found in different foods. Nevertheless, they can undergo chemical changes over time and their power will be reduced, as I mentioned. Storing antioxidant-rich foods and supplements in a cool, dry and dark place can help maintain their life span.

Anti-OXIDANTS versus Anti-TOXINS

Antioxidants are organic chemicals produced by the body and contained in fruits, vegetables, whole grain cereals, nuts, legumes and teas. They fight free radicals. Antitoxins are antibodies that the body generates in response to invasion by a bacterial toxin. The antibody has the ability to protect the body from the harmful effects of the toxin. If these toxins invade the body, the body responds by producing antibodies that are capable of destroying the toxin. Thus, please do not confuse those two: antioxidant and antitoxins.

Good sources of the anti-oxidants:

Important antioxidants that have been identified include vitamin C, vitamin E, beta-carotene, selenium, lutein, lycopene, anthocyanins, coenzyme Q10, alpha-lipoic acid and flavonoids.

Foods rich in antioxidants:

-          Red, Blue and Purple Fruits and Vegetables; the deeper and richer the color, the higher the content of anthocyanins.

Blueberries

Raspberries

Strawberries

Plums

Red onion

Eggplant

Beets

Dark chocolate

Tea

-          Orange and yellow fruits and vegetables. They contain beta-carotene, flavonoids, lycopene, potassium and vitamin C.

Apricots

Peaches

Nectarines

Cantaloupe

Carrots

 Lemons and oranges

Papaya and mango

-          Green Vegetables. They contain lutein, vitamin C, calcium and beta-carotene.

Leafy greens

Cabbage

Kale

Broccoli

Green beans

Green onion

Zucchini

Cucumbers

-          Spices and Herbs. Culinary spices and herbs contain many healthful antioxidants, even when used in small amounts.

Cinnamon

Turmeric

Cumin

Curry powder

Ginger

Pepper,

Paprika

Herbs include oregano, sage, thyme, marjoram, tarragon, peppermint,  parsley, savory, basil and dill weed. Garlic is also rich in antioxidants.

-          Legumes: contain protein, fiber and complex carbohydrates as well as very high amounts of antioxidants. We have to consider the fact that these have carbs and starch in them and remember the rule of moderation (1/4 of your plate.)

Small red beans

Kidney beans

Pinto beans

-          Beverages: Several beverages are good sources of antioxidants (polyphenols,) with coffee providing the most. Tea, especially green tea, should also be consumed regularly for its high content. Some amounts are in Red wine, white wine and cocoa. Chocolate also contain this antioxidant. However, all listed beverages should be consumed in moderation, as you understand. Choose the foods high in antioxidants that do not lead to unhealthy addictions and weight gain, like the mentioned beverages may do.

Energy source

The main sources of energy are the following: fat, carbohydrates and protein. Antioxidants do not provide you with the energy.  However, antioxidants have other powerful health benefits that play a role in energy by keeping your body healthy. So, they are important regulators of your energy level.

Summary:

Fresh fruits and vegetables usually contain higher levels of polyphenols than food that had been picked several weeks ago. Peeling food reduces the level of these important nutrients. Thus, please eat organic fruit and veggies without peeling them to increase the amount of antioxidants you provide your body with.

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