An antioxidant is a substance that delays oxidation or removes potentially harmful oxidants (such as free radicals) from a living organism. Antioxidants are substances of plant origin, natural chemical compounds that are found in plants and give them special properties.
Antioxidants and phytochemical compounds
“Phyto” means “vegetable” in Greek. Chemical compounds of plant origin can be vitamins or nutrients, they give the plants color (for example, purple eggplant peel), aroma (for example, the sharp smell of garlic) and taste (for example, the bitter taste of brewed tea). Phytochemicals with the most pronounced antioxidant properties belong to the following groups:
Vitamins C and E
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that neutralizes harmful free radicals and helps compensate for the effects of harmful substances and toxins on the body. It prevents the formation of potentially carcinogenic cell structures and helps produce other antioxidants, such as vitamin E. Vitamin C also plays an important role in vision health, helping the eyes cope with oxidative stress, delaying age-related vision degeneration and vision loss.
A large amount of vitamin C is found in many vegetables and fruits.
- Berries with a high content of vitamin C: blueberries, black currants, cranberries, raspberries, strawberries.
- Leafy green vegetables: beet tops, Bok Choi, cabbage, mustard, spinach, chard.
- Cruciferous vegetables: broccoli, Brussels sprouts, white cabbage, cauliflower.
- Other vegetables: asparagus, spinach, bell peppers, carrots, fennel, asparagus beans, green peas, sweet potatoes, tomatoes, pumpkin.
- Other fruits with a high content of ascorbic acid: melon, kiwi, papaya, pineapple, plum.
- Citrus fruits: grapefruit, lemons, oranges, limes.
- Herbs: Basil, parsley, thyme.
Vitamin E is also an important antioxidant: it helps the body neutralize the damage from fat oxidation, plays an important role in the fight against free radicals, and helps maintain the health of the immune system. The chemical (pharmacy) name of vitamin E is alpha-tocopherol. It is also easily accessible from many natural sources.
- High levels of vitamin E are found in nuts and oils: almonds, hazelnuts, olives, peanuts, walnuts, sunflower seeds, olive, flax, pumpkin, soy oils.
- Also a lot of vitamin E contains dark greens: beet tops, mustard, Kale, spinach, chard, turnip.
- Other vegetables high in vitamin E: asparagus, avocado, bell peppers, broccoli, carrots, chili, asparagus beans, tomatoes.
- Alpha-tocopherol is also present in berries: cranberries, raspberries, kiwi.
Carotenoid
Carotenoids are important antioxidants in a healthy diet: they help protect our vision, improve cardiovascular health, support the immune system, and prevent the development of tumors. The presence of carotenoids is easy to recognize — they give the plants a bright yellow, red and orange color. These include alpha-carotene, beta-carotene, lutein, lycopene, and zeaxanthin.
- Vegetables and fruits of red, orange and yellow color are the best sources of natural carotenoids: apricots, melon, carrots, mango, papaya, pepper, plums, sweet potatoes, tomatoes, pumpkins.
- Some green vegetables and herbs also contain carotenoids: beet tops, cabbage, cilantro, dandelion greens, Kale cabbage, spinach, thyme, turnip.
Polyphenols
The largest group of phytochemicals are polyphenols, also known as phenolic compounds. There are more than 4 thousand of them, and many of them are powerful antioxidants. Polyphenols play an important role in the prevention of chronic diseases, as well as cancer, diabetes, cardiovascular and neurodegenerative diseases.
A distinctive feature of the presence of polyphenols in fruits and vegetables is their red, purple and blue color. Polyphenols also give the products a strong tart, burning taste. Here are some examples of polyphenols that give a spicy taste to foods:
- capsaicin in chili pepper;
- cinnamic acid in cinnamon;
- curcumin in turmeric;
- piperine in pepper;
- resveratrol in red wine;
- rosemary acid in rosemary, thyme, oregano, sage, mint.
Don’t worry, there won’t be a list of the names of all 4 thousand polyphenolic compounds here. There are too many of them: different food groups contain different polyphenols with different functions. High-quality seasonings and spices, fruits, berries, vegetables, seeds, nuts are the best sources of polyphenols. Here are the most common food groups with a high content of phenolic compounds:
- Berries and fruits: apples, apricots, blackberries, black elderberries, black cinnamon, black currants, blueberries, cherries, plums, pomegranates, blue grapes, quince, raspberries, strawberries.
- Seeds, beans and nuts: almonds, white and colored beans, chestnuts, flax seeds, hazelnuts, pecans, soybeans, soy flour and whole wheat flour.
- Vegetables: asparagus, broccoli, carrots, chicory, endive salad, artichoke, green and black olives, red and yellow onions, potatoes with peel, shallots, spinach.
- Seasonings: capers, cumin, celery, cinnamon, cloves, curry powder, dried Basil, dried oregano, dried mint, dried parsley, dried rosemary, dried sage, dried and fresh thyme, ginger powder, anise.
- Beverages and other products: cocoa powder, coffee, dark chocolate (minimum 60 % cocoa), red wine, tea (green, black and white), orange, grapefruit and pomegranate juices.
In light of the above, it is clear that eating a large amount of foods rich in antioxidants will bring more health and benefits to any of us. The only question is how to do it. After all, the modern pace of life leaves a person very little time to think about themselves and their lifestyle. Most often, we think about health when it begins to fail specifically.
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