Know the Benefits of Antioxidants and their Sources

The benefits of antioxidants for the body are to protect cells from damage caused by free radicals. To be able to obtain these benefits, you need to consume a variety of food sources that contain antioxidants. Free radicals are substances that are formed naturally during metabolic processes in the body. In addition, this substance can also come from outside the body, for example from pollution, cigarette smoke, pesticides, or drugs. Free radicals can damage the composition of cell DNA, increase levels of bad cholesterol in the body, cause inflammation, and weaken the immune system. Exposure to free radicals excessively and continuously can increase the risk of premature aging and some diseases, such as heart disease, cancer, and dementia. Frequent exposure to free radicals can also make the body vulnerable to illness. Therefore, the body needs antioxidants to fight the effects of exposure to free radicals. Some substances that have antioxidant properties are flavonoids, polyphenols, beta carotene, lutein, lycopene, selenium, zinc, anthocyanins (dyes in fruits and vegetables), as well as vitamins A, C, and E. Some studies say that vitamin D is also thought to have antioxidant effects, but this still needs further proof.

Natural source of antioxidants

Antioxidants can be obtained naturally from fruits, vegetables, nuts and herbal plants, such as rosemary and taro rats. In addition, lean meat and fish also contain antioxidants, but the amount is less than seaweed or seafood other than fish. The following are types of food sources of antioxidants:

1. Mango

This yellow fruit contains antioxidants, polyphenols, beta carotene, fiber, and vitamin C. The nutritional content of the mango can increase immunity, help the absorption of iron, and good for digestion. Besides mangoes, other fruits such as apricots and soursop fruit also contain nutrients similar to antioxidants which are also not less numerous.

2. Strawberry

Strawberries that have a bright red color contain high anthocyanin. A study proves that this anthocyanin content can reduce the risk of heart disease, by reducing levels of bad cholesterol in the blood and increasing levels of good cholesterol.

3. Spinach

Spinach contains a variety of nutrients and antioxidants that are quite high, and low in calories. This vegetable is one of the best sources of lutein and zeaxanthin, which serves to protect the eyes from free radicals. Other vegetables, such as broccoli, are also a good source of antioxidants.

4. Tea and coffee

Not only deliciously consumed, tea and coffee also contain antioxidants that are good for health. Both of these drinks contain flavonoids and polyphenols which can help fight cancer and prevent clogged arteries. The caffeine contained in this drink can also help prevent senility. Apart from tea and coffee, antioxidants can also be found in honey. However, honey should not be given to babies (children under 1 year). Giving honey to children should be given to children aged over 2 years.

5. Dark chocolate (dark chocolate)

For those of you who love chocolate, routinely consume dark chocolate, because this type of chocolate contains minerals and high antioxidants. Antioxidants contained in dark chocolate are believed to reduce the risk of heart disease and inflammation.

6. Seafood and grains

Seafood, such as shellfish and seaweed, and seeds contain antioxidants selenium and zinc. This substance has an important role in the body's metabolic processes and prevent adverse effects due to free radicals.

Antioxidants in Supplements

Artificial antioxidants are available in the form of food supplements. This supplement works like a natural antioxidant that can prevent free radical damage and ward off disease. Although good for health, taking high doses of antioxidant supplements can also be risky for health. The following is the explanation:

• Taking too many supplements containing beta carotene can increase the risk of lung cancer for smokers,
• Vitamin E consumed in high doses can increase the risk of prostate cancer and stroke.
• Antioxidant supplements that contain fat-soluble vitamins, namely vitamins A, D, E, and K can cause poisoning if consumed in excessive amounts.

To get the benefits of antioxidants, it would be better if you eat foods that are rich in these substances every day. But if you want to use antioxidant supplements, you should consult with your doctor first. The doctor will suggest the type of antioxidant supplement that suits your health condition, along with the right dosage.