More and more people are talking about antioxidant-rich foods and it seems to be the latest trend in the wellness world. If you plan to include antioxidants in any form – food or supplements in your routine, it is best to know all about them. Read on to find about what are antioxidants, foods rich in antioxidants, and antioxidant benefits.
What are Antioxidants?
Antioxidants are substances that prevent or slow down damage done to cells by free radicals. Our body reacts to environmental factors which cause oxidative stress and free radicals are produced. To reduce the effect of these free radicals in the body one should eat a diet rich in antioxidants. These free radicals also affect your skin and might cause damage in the form of fine lines and wrinkles. You can apply moisturizers and serums enriched with antioxidants to protect your skin. For best results it is also recommended that you include antioxidant rich supplements. Some of the main factors that increase the production of free radicals in the body are – inflammatory diseases, pollution, UV exposure, immune deficiency, and cigarette smoke.
There are two main categories of antioxidants – endogenous antioxidants are the ones that our body produces and exogenous antioxidants are the ones that we get through food sources.
Antioxidant benefits: –
There are many benefits of antioxidant supplements –
- Reduce the risk of heart diseases
- Reduce inflammation in the body
- Protect the body from damage caused by free radicals
- May prevent certain types of cancer
- Improve reproductive function
- Maintain brain health and improve cognitive functions
- Protect your liver from oxidative stress
- Support and enhance immune system
- Maintains proper dental health
- Prevents skin from ageing and other skin problems
Antioxidant rich foods to include in your diet
Include these foods that come packed with antioxidants in your daily diet to get all the benefits.
Dark chocolate is known to be one of the best sources of antioxidants. It has more cocoa than regular chocolate which means higher antioxidant content. These have been linked to health benefits like – less inflammation in the body and reduced risk of heart diseases. Various studies have found that consuming moderate quantity of dark chocolate on a regular basis will increase levels of good cholesterol in the body.
It is so important to include leafy greens in your diet. Kale is known to be a supefood and has high antioxidant content. It is also rich in vitamins A, C, and K. You can add kale to smoothies, bake it to make healthy kale chips, or add it to salads and get all the goodness.
If you are looking for an effective way to increase your antioxidant intake, then consider including beans in your diet. They are quite cheap so you wont burn a hole in your pocket and at the same time you can take care of your health. Beans are rich in antioxidant called kaempferol which is known for its anti-cancer properties.s
Blueberries are a delicious and low calorie snack that is loaded with antioxidants and other nutrients. Research suggests that antioxidants in blueberries may delay the decline of brain function due to age.
Finding yet another reason to relish strawberries! They contain a particular kind of antioxidant in strawberries called anthocyanins, which gives these berries its red color. Research has shown that anthocyanins reduce the risk of heart diseases by lowering the level of bad cholesterol in the body.
Eating greens will help you maintain your overall health and boost immunity as well. Spinach is rich in nutrients, low in calories, and high in antioxidants. It is also one of the best source of lutein and zeaxanthin – both of which help protect your eyes from free radicals.
Goji berries are dried berries that have been a part of traditional Chinese medicine since ancient time. These berries are not just rich in antioxidants, but they also provide essential vitamins and minerals. Goji berries contain unique antioxidants known as Lycium barbarum polysaccharides. The main benefits are – they help increase blood antioxidant levels, reduce the risk of heart disease, and prevent the skin from signs of ageing.
You can get in touch with a dietician and he/she will help you make a customized diet plan that’s rich in antioxidants and various other nutrients like vitamins and minerals.
Best GNC supplements rich in antioxidants
There are various kinds of antioxidant supplements available that sometimes it does get confusing. GNC supplements with antioxidants are known for their amazing quality and are super effective as well. You can consult your doctor to know which of the GNC supplements will be best for you depending upon your health needs.
Some of the top-selling GNC supplements with antioxidants that you must check out are –
- GNC Herbal Plus Grape Seed Extract
- GNC Lutein
- GNC CoQ10
- GNC Mega Men Daily
- GNC Alpha Lipoic Acid
- GNC Women’s One Daily
- GNC Herbal Plus Green Tea Extract
You need to keep in mind that even the best GNC supplements will not show magical results. Be consistent with the supplements and have the right dosage as mentioned on the pack or suggested by your doctor.
Antioxidant side effects: –
Though it is completely safe to take GNC supplements enriched with antioxidants, in some cases there can be certain side effects. Some of the most common side effects of antioxidant supplements can be –
- Nausea and vomiting
- Constipation
- Diarrhea
- Headache
If you are pregnant, a breastfeeding mother, or take medication for a chronic illness, then it is best to stay away from supplements unless your doctor has recommended a special supplement. Discontinue use 2 weeks prior to any surgery.