Herbal antioxidants for health -
By eating antioxidant-rich foods we protect the body from cellular damage, enhance immunity and minimize risk of illnesses such as type 2 diabetes, cardiovascular disease and even cancer.
Our body is amazingly complex. It is made up of more than 30 trillion cells. There are more than different types of cells, each one containing about 20 different structures or organelles.
All of these cells go through millions of biochemical reactions, producing energy, products, structural materials along with waste.
This waste or byproducts often have unstable molecules like oxygen reactive oxygen species [ROS] or nitrogen reactive nitrogen species [RNS] that sporadically react with body tissues causing damage known as oxidation.
Some levels of free radicals are necessary, as they play several communicative and protective roles. For example, free radicals signal for glucose to come inside muscle cells. Our systems work through balance, and to stabilize free radicals the body uses counter molecules called antioxidants.
The imbalance of free radicals in the body is often referred to as oxidative stress that if not corrected can lead to many health issues. Inflammation is a process by which the immune system recognizes foreign agents and damaged cells and initiates repairs.
It is a method of how we fight infections, disease and heal from injuries. Cells communicate with each other through electrical and chemical messaging pathways.
One of the most studied communication systems is called mitogen-activated protein kinase MAPK. Messages carried through MAPK activate specific genes, initiating production of transcription products unleashing the immune response. When foreign bacteria, virus or any other pathogen enters our body, the immune system sounds the alarm through pathways like MAPK generating an inflammatory response.
Acute Inflammation is a standard reaction by increasing blood flow and delivering large amounts of immune cells white blood cells to the affected area. We all experienced physical symptoms of acute inflammation through the 5 cardinal signs: [6].
The inflammation subsides after the infection is controlled and damage is repaired. This can occur in case of autoimmune disease such as type1 diabetes, arthritis, multiple sclerosis and alike , as the body produces inflammatory response without any foreign pathogens present.
Inflammation can also become chronic by continuously responding to elevated oxidative stress. Antioxidants are compounds that inhibit or stop oxidation. For example, compounds classified as antioxidants can be: [3,4,7].
Scientists believe that antioxidants evolved in plants as defence mechanism against cellular damage and protection of life cycles. With time, people steadily developed similar benefits by consuming such plants in our diet.
Besides normal metabolic production of oxidants, environmental factors like diet, smoking, air quality, emotional or physical stressors further increase free-radicals and oxidative stress. The body continuously attempts to restore balance through inflammatory response which can become chronic if not amended.
Chronic inflammation plays a common link in vast number of conditions, from seasonal allergies to dementia, diabetes, heart disease and cancers. Antioxidants play a vital role by seeking out free radicals, neutralizing their harmful effects and protecting our tissues and systems from oxidative stress and chronic inflammation.
There are several methods of measuring antioxidant activity such as TEAC Trolox equivalent antioxidant capacity , FRAP ferric-reducing ability of plasma , and ORAC oxygen radical absorbance capacity assay.
Each technique produces values, with higher numbers equating to greater neutralizing ability. Spices and herbs are the most potent antioxidant foods on the planet that can be easily added to numerous dishes, enhancing flavour and health benefits. Due to its abundance, many world regions use sumac as flavouring and medicinal spice.
Traditional sumac remedies treat diarrhea, ulcers, wound healing, sore throat, conjunctivitis and oral infections. The antioxidant activity of sumac is massive with ORAC value of , Native to Moluccas islands of Indonesia cloves have been used as fragrance and spice for over years.
Ancient traditional Chinese and Ayurvedic healers used cloves to treat variety of alignments from fever, digestion, respiratory and physical discomforts. When it comes to antioxidant capacity, cloves are an absolute powerhouses with an ORAC value of , Its main active ingredient a phenolic type called eugenol which shown to be 5 times more effective in destroying free radicals than vitamin E another powerful antioxidant.
Eugenol in cloves protects bone mass, improves circulation while inhibiting cancers and mutations. It has been mentioned in the Bible and well documented for its healing abilities. Together these compounds fight bacteria, balance hormones, improve liver function along with blood pressure and all types of metabolic conditions.
This plant has been used for over years in traditional practices as a flavouring herb and a healing agent. A popular choice among ancient Greeks as Hippocrates himself used it as an antiseptic. Native to Mediterranean area rosemary was extensively used as a culinary and medicinal herb by the ancient Greeks and Romans.
From there, its popularity spread east to China and west to rest of Europe. With ORAC value of , this herb packs plenty of antioxidant punch. Rosemary is loaded with numerous phytonutrients which pair as highly reactive antioxidants like caffeic acid, carnosic acid, chlorogenic acid, oleanolic acid, rosmarinic acid, ursolic acid, pinene, camphor, carnosol, eugenol, luteolin and their derivatives.
Rosemary shown effective against bacteria, including antibiotic-resistant kind, by weakening and damaging their external walls. Polyphenols like carnosic and rosmarinic acids attacks tumors through inflammatory and hormonal pathways causing cell death in number of cancers.
This aromatic herb is a cross between watermint and spearmint which has thousand year history of flavour and medicinal properties. The dried variety significantly bolsters antioxidant count to ORAC value of , harnessing powerful polyphenols packing many wellness benefits.
Strong anti-inflammatory polyphenols within peppermint enhance overall gut health by reducing all types of digestive issues; from the excess gas, upset stomach and cramps to diseases such as IBS. The herb itself reduces appetite and boosts overall energy increasing weight loss while fighting fatigue.
It has a warm, earthy flavor and pairs well with herbs such as ginger, cumin, and coriander. Turmeric is high in antioxidants, fiber, zinc, and iron. It has been shown to help improve digestion, reduce inflammation, and boost cognitive function.
Chili powder is a blend of ground chili peppers with other herbs and spices. It has a spicy flavor that can be used in many dishes. Chili powder is high in antioxidants, vitamin A, and vitamin C. It has been shown to help improve heart health, boost cognitive function, and reduce inflammation.
Adding herbs and spices to your food is a great way to get the health benefits they offer. You can use them fresh, dried, or ground in many dishes. Here are some tips for adding herbs and spices to your plate:. As you can see, there are many herbs and spices that have antioxidants.
Eating these in your food or adding them to recipes is a great way to get the antioxidant benefits they provide for us. What are some of your favorite dishes with fresh herbs? Share below! Your email address will not be published.
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BY Eric Champ Nourish December Table Of Contents. Herbs and Spices Detoxifying Benefits Top 10 Seasonings To Try 1. Cilantro 2. Cinnamon 3. Mint 4. Basil 5. Ginger 6. Saffron 7. Matcha 8. Rosemary 9. Turmeric Chili powder How to Add Herbs and Spices to Your Plate References:.
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Antikxidants are disease-fighting gladiators ofr work around the clock Strong appetite suppressant protect your health. More specifically, Emotional well-being Strong appetite suppressant your antioxidnats from free Liver support vitamins and minerals, little molecules that cause antioxidantw to healthy Herbal antioxidants for health and even your DNA over time. Antioxidants are special compounds that can help you live a long and healthy life. This means antioxidants have an important role in your health. The problem is, your body is constantly exposed to pesticides, heavy metals in drinking waterair pollutants and countless other toxins. All of which produce excess free radicals in the body. Official Herbal antioxidants for health healht. gov A. antioxicants website Herbal antioxidants for health to Goji Berry Digestive Health official government organization in the United States. gov website. Share sensitive information only on official, secure websites. Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.Herbal antioxidants for health -
Antioxidants can protect against the cell damage that free radicals cause, known as oxidative stress. Activities and processes that can lead to oxidative stress include :. The damage caused by oxidative stress has been linked to cancer, atherosclerosis , and vision loss.
It is thought that the free radicals cause changes in the cells that lead to these and possibly other conditions. Other research has indicated that antioxidant supplements may help reduce vision loss due to age-related macular degeneration in older people.
Overall, however, there is a lack of evidence that a higher intake of specific antioxidants can reduce the risk of disease. In most cases, results have tended to show no benefit, or a detrimental effect, or they have been conflicting.
There are thought to be hundreds and possibly thousands of substances that can act as antioxidants. Each has its own role and can interact with others to help the body work effectively.
Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients, and they are all found in plant-based foods. Each antioxidant serves a different function and is not interchangeable with another.
This is why it is important to have a varied diet. To obtain some specific antioxidants, try to include the following in your diet:.
Vitamin C : Most fruits and vegetables, especially berries, oranges, and bell peppers. Vitamin E : Nuts and seeds, sunflower and other vegetable oils, and green, leafy vegetables. Beta-carotene : Brightly colored fruits and vegetables, such as carrots, peas, spinach, and mangoes.
Lutein : Green, leafy vegetables, corn, papaya , and oranges. Selenium : Rice, corn, wheat, and other whole grains, as well as nuts, eggs, cheese, and legumes.
Goji berries and many other food products that contain antioxidants are available to purchase online. The following foods are good sources of antioxidants. Click on each one to find out more about their health benefits and nutritional information:. Lycopene is the antioxidant that gives tomatoes their rich red color.
When tomatoes are heat-treated, the lycopene becomes more bio-available easier for our bodies to process and use. However, studies have shown that cauliflower, peas, and zucchini lose much of their antioxidant activity in the cooking process. Keep in mind that the important thing is eating a variety of antioxidant-rich foods, cooked and raw.
There is no set recommended daily allowance RDA for antioxidants, but a high intake of fresh plant-based produce is considered healthful. It is worth remembering that, while studies link the consumption of fruits and vegetables with better overall health, it is not clear whether how far this is due to the activity of antioxidants.
In addition, caution is needed regarding supplements. The National Institutes of Health NIH warn that high doses of antioxidant supplements can be harmful. A high intake of beta-carotene, for example, has been linked to an increased risk of lung cancer in smokers.
A high dose of vitamin E has been found to increase the risk of prostate cancer , and the use of some antioxidant supplements has been linked to a greater risk of tumor growth.
Antioxidant supplements may also interact with some medications. It is important to speak with a health provider before using any of these products.
Overall, research has not proven that taking any particular antioxidant as a supplement or through a food can protect against a disease. There may be some benefit for people at risk of age-related macular degeneration, but it is essential to seek advice from a doctor about whether to use supplements, and which ones to use.
Free radicals have been linked to a range of diseases, including heart disease, cancer, and vision loss, but this does not mean that an increased intake of antioxidants will prevent these diseases. Antioxidants from artificial sources may increase the risk of some health problems.
As a result, it is important to seek out natural sources of antioxidants, in the form of a healthful diet. Consuming fruits and vegetables has been linked to a lower rate of chronic diseases, and antioxidants may play a role. However, it is unlikely that consuming added antioxidants, especially in processed foods, will provide significant benefits.
In addition, anyone considering taking antioxidant supplements should speak to a health provider first. Read the article in Spanish. Free radicals are unstable atoms that can cause damage to cells and lead to illnesses and the aging process.
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Medical News Today. When antioxidant levels in the body are lower than that of free radicals — due to poor nutrition, toxin exposure or other factors — oxidation wreaks havoc in the body. The effect? Accelerated aging, damaged or mutated cells, broken-down tissue, the activation of harmful genes within DNA, and an overloaded immune system.
The Western lifestyle — with its ultra-processed foods , reliance on medications, and high exposure to chemicals or environmental pollutants — seems to lay the foundation for the proliferation of free radicals.
Because many of us are exposed to such high rates of oxidative stress from a young age, we need the power of antioxidants more than ever, which means we need to consume antioxidant foods.
What is an antioxidant, and why is it important? While there are many ways to describe what antioxidants do inside the body, one antioxidant definition is any substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products or remove potentially damaging oxidizing agents in a living organism.
Antioxidants include dozens of food-based substances you may have heard of before, such as carotenoids like beta-carotene, lycopene and vitamin C. Antioxidants also help neutralize harmful free radicals to prevent the potential negative effects on health. Free radicals accumulate in the body due to oxidative stress, which can be caused by a number of different factors, including diet and lifestyle.
Over time, free radicals can cause cell damage and contribute to the development of chronic disease. Why are antioxidants good for you? Research suggests that when it comes to longevity and overall health, some of the benefits of consuming antioxidant foods, herbs, teas and supplements include:.
There are many different types of antioxidants, including several antioxidant vitamins, minerals and polyphenols. Most whole foods include a mix of the best antioxidants, making it easy to maximize the potential health benefits and fit a range of vitamins for the immune system into your diet.
Along with other compounds on the list of antioxidants, vitamin C antioxidants are highly effective at neutralizing free radicals to protect against disease. Other vitamins and minerals that have powerful antioxidant properties include vitamin A, vitamin E, manganese and selenium.
Other antioxidants include lycopene, carotenoids, lutein, zeaxanthin, anthocyanins , quercetin, glutathione and flavonoids like rutin. As described above, the single most important benefit of antioxidants is counteracting free radicals found inside every human body, which are very destructive to things like tissue and cells.
Free radicals are responsible for contributing to many health issues and have connections to such diseases as cancer and premature aging of the skin or eyes.
The body uses antioxidants to prevent itself from the damage caused by oxygen. Electrons exist in pairs; free radicals are missing an electron. This is their weapon of sorts.
Free radicals then damage DNA, cellular membranes and enzymes. Many foods that provide these nutrients also supply antioxidants called lutein and zeaxanthin, nicknamed the eye vitamins , found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow.
These antioxidants are believed to be easily transported around the body, especially to the delicate parts of the eyes called the macula and the lens.
In fact, there are more than different types of carotenoids found in nature, but only about 20 make their way into the eyes. Of those 20, lutein and zeaxanthin are the only two macular carotenoids that are deposited in high quantities into the macular portion of the eyes, which is one of the earliest to be damaged during aging.
Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity. Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes also great sources of the antioxidant resveratrol , may be especially beneficial at supporting vision into older age.
Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin. Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants.
Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet. Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin.
Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract. At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be.
The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease.
Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells.
Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment.
Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid. Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer.
Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition.
In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin.
Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress.
Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:.
The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:.
Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health. Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds.
Here is another list of the herbs you can try adding to your diet for increased protection against disease.
Item Strong appetite suppressant. All Shipping via Post Service. Usually healyh in Strong appetite suppressant Hetbal 2 days. Antioxidants antioxidantd believed Factors influencing nutrient absorption help address the effects of aging, support healthy brain tissue, maintain capillary integrity, restore collagen strength, supports healthy skin, and maintain a healthy cardiovascular system. Serving size or as recommended by your health care professional. Adjust usage according to nutritional lifestyle requirements.
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