Nutrition - Understanding Antioxidants and How to Add Them to Your Diet

Understanding Antioxidants
An antioxidant is composite of electrons that work in the body to stop the damage that free-radicals do to the cells. A free-radical is a composite of electrons that do not have a mate. These free-radicals are determined to find an electron to join and will steal from cells that are healthy to find an electron to join. Because they are without a mate so to speak, they are an unstable or unpredictable element in the body. If they manage to steal electrons from healthy cells, which make up organs and tissues, the healthy cells become compromised and subject to disease. When an electron is taken from the healthy cell it then becomes unstable and will then try to steal electrons from other healthy cells causing a grouping of unstable cells to form and the damage spreads. This is where disease and aging has its entrance and the result is problematic.

The Job of Antioxidants
The antioxidants enter the body and take on the task of halting the damage caused by the free-radicals. They are the warriors that fight against the damage that unpredictable electrons can cause to healthy cells. They can give electrons to the unstable free-radicals without causing problems to themselves or any other cells. The free-radicals become stabilized and damage to healthy cells is abated. We need these warriors.

Where are Antioxidants Found?
There are a number of foods that are loaded with antioxidants like apricots, broccoli, mango, spinach, germ, beans and lentils, and healing teas. Antioxidants can also be found in alpha-lipoic acid, flavonoids, selenium, carotenoids, and Vitamins E and C.

How to Get More Antioxidants into your Diet
Of course, eating more vegetables and more fruit is a good way. Most fruits and vegetables do contain antioxidant agents. Some like those listed here have larger quantities and should be first choices for your daily menu. You can also take supplements with antioxidants which are usually part of the multivitamins you take each day. The label on your vitamins should list antioxidants as part of the ingredients.

Flavonoids can be found in soy and green tea. Selenium is an enzyme that helps Vitamin E in the fight against free-radical cell damage. Alpha-lipoic acid is an agent that helps make antioxidants more powerful. Vitamin E is a potent agent working against the damage of free radicals and is considered a fat-soluble antioxidant.

Healthy Eating Tips
Every meal should include a serving of a fruit, vegetable or grain. Most of the calories in each meal should come from these foods. Including germ whenever possible will help to increase the amount of antioxidants in your diet. Germ is packed full of vitamins, minerals, antioxidants, protein, fiber and good fats and selenium.

Instead of adding a starchy side dish add a vegetable or a fruit. If you have digestive problems you will want to eat fruit by itself and give your body at least three hours to digest the fruit in any form. Drinking fruit juice from a can that is not freshly squeezed will mean added calories and not much else. Read your labels. Steam your vegetables when possible and try not to overcook your foods. The deeper the color of the vegetable or fruit the higher the amount of antioxidants it will contain.
When you snack, think vegetables or fruits. If you fill up on healthy foods you will be less likely to have any desire for foods that are just empty calories like sweets and chips. Pomegranate juice has amazing benefits and is a very refreshing change of pace from the sodas.