Antioxidants consist of two words, namely, and the first word is "anti" means against, contrary to, or corrective. By understanding the meaning of antioxidants will help us to know what is actually the one agent and health benefits. In the human body have been millions process at any time, and the natural processes require oxygen. Unfortunately at the same time, oxygen can create harmful side effects or substances called oxidants, which cause cell damage and lead to chronic disease. The second word is "oxidants", commonly also known as "free radicals", which was also obtained through a source outside the body such as sun exposure or environmental pollution. Other media include stress, as well as things inserted into the body, such as drinks beralk * ohol, unhealthy foods, and cigarette smoke. In much the same way, oxidation means also creating a "rust", which commonly causes damage to the surface of inanimate objects, and oxidation that occurs in the body will cause cell damage. Free radicals are generated by many of these factors will attack healthy cells, usually DNA, and protein and fat. This long chain of events would weaken the immunological function and accelerate the aging process, and is also related to several diseases such as cataracts, various cancers, and heart disease. Some studies also indicate the possibility associated with conditions such as rheumatism (arthritis) and some other chronic conditions.
So Antioxidants can be regarded as an anti-oxidant, or a substance that serves to reduce the harmful effects of oxidants earlier, by binding together with harmful molecules to decrease the power to ruin it. Antioxidants can also help repair the damage that has occurred in healthy cells. Source of antioxidants specific antioxidant enzyme produced in the body. And the most common natural antioxidant known is superoxide dismutase, catalase, and glutathione. Superoxide dismutase undergo structural changes oxidants and down into hydrogen peroxide. Catalase in turn breaks down hydrogen peroxide into water and oxygen tiny particles or gases. Glutathione is a detoxifying agent, which binds the different toxins to change its shape, so that it can leave the body as waste or garbage body. Agents of other antioxidants found in foods such as dark green leafy vegetables and fruits. Products that are high in vitamin A, vitamin C, vitamin E, and beta-carotene is believed to be the most profitable. These nutrients commonly found in fruits and vegetables with a strong color healthy. Orange and red colors in the peppers, tomatoes, spinach, and carrots are some examples. Tip: Eating raw fruits and vegetables without cooking will give the highest concentration and the best antioxidant absorption. Food supplements are also available for people who are not quite able to consume foods that produce antioxidants. References: NIH - Antioxidants
This is the 30 food sources of antioxidants
1. Dates (phoenix dactylifera)
Dates are the fruit that is always present when the moment of fasting. It was sweet, round or oval shape, color brown, black, and she was the fruit is very rich in nutrients good. Palm fruit contains potassium (potassium), fiber, calcium, iron (Fe), Vit A, B2, B12, and vitamin C, aspirin, salicylic, phosphorus, sulfur, natroum (sodium), magnesium, cobalt, zinc, fluorine, copper (Cu), manganese, cellulose, and carbohydrates (such as glucose and
fructose). Its vitamin C acts as an antioxidant. Dates contain antioxidants known as tannins. Tannins are known to be anti-infective, anti-inflammatory and anti-hemorrhagic. Dates are excellent source of vitamin A, which is known to have antioxidant properties and are essential for eye health. Vitamin A is also needed to keep the skin healthy. Consuming natural fruits rich in vitamin A is known to help protect against lung cancer and oral cavity.
2. Raisins
Raisins are grapes (green or black) are dried. Not surprisingly, raisins top 10 antioxidant-rich fruit. Of course, since the base material is a wine raisins do contain high antioxidants. Raisins can be found in bread, but can be sprinkled on oatmeal, tastes delicious and will not make bored. Catechin, one of the antioxidants in ksimis very useful in the prevention of tumors and colon cancer as well as maintaining the health of our heart. Phenolic Phytonutrients are known to have a function as a disinfectant, antibiotic and antioxidant, commonly found in raisins. When the fever, Phenolic Phytonutrients will help heal the fight bacterial infections. Raisins contain natural antioxidant compounds in the form of oleanolic acid, oleanolic aldehyde, Betulin, Betulinic acid and 5 (hydroxymethyl) -2-furfural which turned out to be effective against bacteria that cause tooth decay and gum.
3. Blueberry (Vaccinum corymbosum)
Blueberry is a fruit that is native to North America. The fruit that grows in the summer in North America, grows wild as shrubs, has a lot of properties contained therein. As for Indonesia itself is still rarely encountered, but various processed can be found in various outlets drinks and ice cream. They were green, and it will turn purple when ripe with a sweet taste. Rather sour taste fruit and jam and usually used for topping breads and cakes. Blueberries contain a variety of nutrients, for example some minerals (manganese, calcium, phosphorus, iron, potassium, and zinc), Vit B1, B2, B3, and B6, Vit C, Vit E. Vit K, carbohydrates, fats, and antosinin. Antisinin are antioxidants capable of inhibiting cancer cell growth, inflammation, as well as good for the health of skin and prevent aging. If you are interested in eating blueberries, in Indonesia available canned blueberries are ready to be eaten. Besides the fruit, roots and leaves of blueberry saktinya was also the same. When processed into tea, blueberry tree roots can help relieve pain during labor and delivery and provide a relaxing effect. While the leaves, when boiled and drunk, can be a tonic for the blood booster purify the body and relieve cough.
4. Blackberry
Blackberry is a well-known fruit into a mobile phone brand is also one of the fruits that are rich in aktioksidan. The shape is unbelievably similar to Murbey. However, this is different because the fruit stalk each other in a huddle. Antiokasidan substances contained in these fruits are antosinin, phenolic compounds that are similar to the content of the grapes.
5. Strawberry
Fruit strawberry rosy color, the shape is distinctive, fresh scent. Strawberry fruit is very good for health. In the market has also been widely sold in plastic packaging. Strawberry contains Vitamin K, manganese, folate, potassium, riboflavin, Vitamin B5, B6, magnesium and omega 3. And not least, it contains antioxidants that make the fruit is red mengggemaskan.
6. Raspberry
Respberry barries same with the other, he is also rich in antioxidants. Sour fruit flavor, indicating a high content of Vitamin C in it. This respberry fruit if consumed on a regular basis is very much beneficial. It can prevent brain cell damage, aid digestion, prevent colon cancer, allergies minimize body, prevent heart disease, prevent aging, and many other good benefits. High antioxidant content in fruits respberry can counteract free radicals and fight early aging, repair damaged skin cells to maintain moisture makes it feel soft and supple. In addition, antioxidants can prevent the development of cancer cells and tumors. Some studies have also suggested that respberry is one fruit that is quite safe to consume those who suffer from diabetes. By eating regular raspberries, can make the body fatigue and prevent the occurrence of pain in the joints.
7. Plum
Plum fruit is probably not so popular. Fresh fruit is widely available in supermarkets. Sweet and sour fruit flavors. This fruit contains 38% antioxidants in addition to much more than blueberries, are also very rich in soluble fiber that helps lower cholesterol in the body. If you want to diet, plums suitable sebaga provision dessert lunch.
8. Oranges
The shape is round, yellow to oranyean, sweet and sour taste. It is suitable squeezed as juice or eaten alone. Orange, contains Vitamin C which turned out to be very good for preventing bone loss, prevent kidney stones, prevent asthma, help lower cholesterol, prevent and cure anemia and others. Every 100 grams of oranges contains 45 kcal of energy, protein 0.9 g, fat 0.2 g, carbohydrates 11.2 g, 23 g of phosphorus, 33 g of calcium, iron 0.4 g, 190 IU Vit A, Vit B1 12:08 mg. Vitamin C 49 mg, and 87.2 g water.
9. Red wine
Red wine is not a strong drink, but really fresh grapes are ready to eat and enjoy. Red wine if consumed regularly every day will make the young. This is because the levels of antioxidants in wine is very high, and wine also contain potassium, which is able to inhibit premature aging. Nutrients contained in wine is artaric acid, malic acid, pectin, tannins, flavone glycosides, flavonoids, resveratrol, minerals, sugars, vitamins A, B1, B2, B6, B12 and C. The darker the color of the wine, the higher the content of flavanoidnya. Flavonoids are antioxidants that may protect blood pembukuh damage and prevent platelet clumping. Resveratrol nutritious as antioxidants that reduce the formation of plaque in the arteries. The grapes are also efficacious be a mild laxative so it can be used to treat indigestion, detoxifying, laxative urine, stop bleeding, the blood flow, anti-cancer and strengthen the body against diseases, such as poor liver function.
10. Cherry (Prunus avium)
Sweet cherry fruit shape, are also nutrient rich, unique taste, sour and sweet (especially if it has been canned). Cerry be rich Vit C and can help regulate blood pressure as well as fiber-rich cancer prevention. Beta carotene contained in it can help prevent cancer effectively. In addition, Cherry may also boost immunity and reduce the risk of respiratory infections (colds and flu).
11. Pomegranate
Polyphenols contained in the pomegranate is more effective than the antioxidants present in the womb of his other food to combat free radicals.
12. Walnuts
Walnuts rank second among the beans as food with great antioxidant properties.
13. Hazelnut
Hazelnuts are also rich in antioxidants, but they are not nuts are very popular. Consider adding them to salads or use them as a snack. Nuts are also healthier because the fat in it is healthy fat that helps prevent heart disease.
14. Nuts
Kidney beans have the highest level of antioxidant content. Nuts is the best antioxidant food among the family of vegetables.
15. Potatoes
Potatoes are a great source of all kinds of vitamins, and has a very high rank among food antioxidants.
16. Green Tea
Green tea contains polyphenols and catechins are highly effective at neutralizing free radicals of the body. Experts agree that one of the reasons that Asians have a higher life expectancy than other races is the high consumption of green tea.
17. Cabbage
Due to the high vitamin C, cabbage helps strengthen the immune system and help the body fight against free radicals.
18. Artichoke
Artichoke has been regarded as powerful herbal healer by the famous Dr. Oz. Artichoke tea benefits not only include helping with stomach problems and digestion of fats, but also a powerful antioxidant. Artichoke is known to have one of the highest amount of antioxidants found from natural sources. Teh bring some medicinal benefits such as antioxidant and mild diuretic properties. The active ingredient in artichoke is cynarin, and has been used in many clinical studies as a treatment for high cholesterol. Artichoke leaf tea has been very popular in South America and Vietnam
19. Spinach
Spinach is well known as a superior vegetables with high iron levels. Not only superior in terms of nutrients, spinach is also efficacious as an antioxidant. The antioxidant power of green spinach is the responsibility of lutein and beta-carotene.
20. Bits
Bulbs bit is very rich in vitamins and minerals that are beneficial to encourage the body's performance in producing endogenous antioxidants. In addition, the bit a formidable supplier of exogenous antioxidants. Ability tubers bit in reducing free radicals can not be separated from the completeness of its phytonutrients and phytochemicals. Both the main pigment of its potential to prevent free radical oxidation. In addition, beet roots also contain several phytochemicals that have antioxidant abilities very well. Phytochemicals in question is betaine, farnesol, and saponins.
21. Lemon
Lemon juice mixed with warm water and honey can help keep our digestive health. The taste is sour contains vitamin C which is high in antioxidants can cure indigestion, nausea, bloating, or gastric problems. If the routine in the consumption, antioxidants can help remove waste that is not needed in our intestines, improving bowel movements, can prevent tumor formation and prevent the risk of colon cancer and constipation.
22. Pineapple
Pineapple nutritional value very much, such as vitamins A and C which act as antioxidants. The antioxidants in fruit pineapple can also be produced by phitochemical. Pineapple fruit also contains calcium, phosphorus, magnesium, iron, sodium, potassium, dextrose, sucrose and the enzyme bromelain. The contents are very good for keeping our bodies to stay healthy.
23. Cloves
The team of researchers from the Miguel Hernández University, Spain, identified cloves (Syzygium aromaticum) is an herb with the best antioxidants. That's because cloves contain high phenolic compounds.
"From the test five antioxidant properties, cloves had the highest ability to remove hydrogen, reduced lipid peroxidation, and is the best iron reducer," said Juana Fernández-López, one of the researchers was quoted as saying by the Times of India.
The results showed that the use of natural antioxidants in spices used in the Mediterranean diet, or in the form of extracts, is a viable option for the food industry. No problem as long as the organoleptic characteristics of the food product are not affected. High antioxidant content will provide beneficial effects for health.
The research team also evaluated the antioxidant effect of the essential oils from various herbs such as oregano (Origanum vulgare), thyme (Thymus vulgaris), rosemary, (Rosmarinus funcionarios cinalis) and sage (Salvia funcionarios cinalis).
24. Apricot
Apricots are rich in antioxidants such as vitamin C and lycopene. These antioxidants may reduce the risk of some cancers and heart disease.
25. Sunflower seeds
Vitamin E is found in the seeds of the sun relationship is an antioxidant that acts to counteract free radicals thus preventing cell damage and cell mutations caused by free radicals.
26. Corn
According to a study conducted at Cornell University, corn is a rich source of antioxidants that have the ability to fight cancer. Corn is a rich source of phenolic compound ferulic acid, an anti-cancer agent that has proven effective in fighting tumors in breast cancer and liver cancer. Anthocyanins, found in purple corn also act as a repellent free radicals that cause cancer.
27. Soybeans
Soybeans contain antioxidants (selenium, vitamin E, isoflavones and Genistein.) That can counteract free radicals seragan trigger cancer.
28. Garlic
As an antioxidant, garlic may help protect against free radicals, cancer, high cholesterol, and can be used as a solution for high blood pressure. It is said that the older the more garlic contain anti-oxidants, and the more effectively it works.
28. Carrots
Vitamin A and antioxidants to protect the skin from sun damage. Vitamin A deficiency causes dryness in hair, skin and nails. Vitamin A prevents premature wrinkles, acne, dry skin, pigmentation, blemishes and uneven skin tone.
29. Broccoli
Broccoli has a protective effect against colon cancer, prostate cancer, lung cancer, and stomach cancer. Substance contained in broccoli are also useful as an antioxidant.
The content of its anti-acetylcholinesterase can also prevent prostate cancer.
30. Tomato
Among the great benefits of tomatoes owned as an antioxidant. As well as peppers, tomatoes are a source of vitamins A, C, and E and a number of important minerals that have the ability as an antioxidant. Tomatoes contain a number of natural pigments such as carotenoids include beta-carotene, lycopene, lutein, beta-cryptoxanthin.
31. Apples
According to the National Cancer Institute of the United States, apples contain the most flavonoids when compared with fruit - fruit to another. These substances can lower the risk of lung cancer - lung up to 50%. Not to mention the content of the phytochemicals in apples that act as antioxidants that fight bad cholesterol (LDL = Low density lipoproteins), which potentially clog blood vessels. Antioxidants can prevent damage to cells or tissue blood vessels. At the same time, the antioxidant will increase the good cholesterol (HDL = High Density Lipoprotein) are useful for preventing heart disease and blood vessels
32. barley (Pennisetum glaucum)
Barley is one of the cereals that utilization in Indonesia is still limited. Their incidence of degenerative diseases that are closely related to inadequate intake of fiber and antioxidants makes the millet as one of the ingredients that should be developed processing for consumption. Barley contains phenolic components that act as antioxidants and have the potential to improve human lymphocyte cell proliferation.
33. Kiwifruit
Researchers from the Health Science Zespri International of New Zealand, Lynley Drummond says kiwifruit full of nutrition. Useful as a source of vitamins, minerals and antioxidants are high.
"Kiwifruit is also full of phytonutrients that are good for health, as it will produce polyphenols as antioxidants for the body, enzymes for digestion and karotenoids useful as antioxidants and eye health," he said.
34. Eggs
Eggs are rich in antioxidant content of lutein. Lutein protects the eyes from cataracts and prevent eye damage. Although lutein in eggs is much smaller than in spinach, but lutein in eggs is absorbed the body 3 times more effective.
35. Canola oil
Canola oil contains alphatocopherol, the antioxidants found in vitamin E. In addition, canola oil becomes a source of monounsaturated fats, alpha-linolenic acid, Omega-3 fatty acids that can be used instead of butter to reduce levels of LDL cholesterol and protect your heart health ,
36. Milk
Milk contains carotenoids, beta-carotene, and lutein. It is better if you choose milk with a lower fat content, to reduce the intake of saturated fat in your body.
37. Natural Sweeteners
During this time you may only use sugar as a sweetener in food. Sugar can indeed provide a sweet taste, but also triggered a spike in blood sugar in the body. In contrast, natural sweeteners such as honey will increase the levels of antioxidants produced in your body
Tidak ada komentar:
Posting Komentar