Health Benefits Of Antioxidants

Often when the health benefits of some foods are discussed, they are touted as being “high in antioxidants”.

Surely, you’ve heard this term before, but do you know what it actually means?

What are antioxidants?

Why should you incorporate foods which contain them into your diet?

And what are the best ways to get them?

As a naturopathic doctor in Toronto today I’m going to help you make sense of the world of antioxidants.

Keep reading to learn more.

What Are Antioxidants?

Antioxidants are molecules which help to neutralize the harmful effects of free radicals on your cells.

They are found in mainly in plant based foods, including fruits, vegetables, tea, and coffee among others.

Vitamin C and vitamin E also have antioxidant properties.

What Are Free Radicals?

Free radicals are unstable atoms which are the waste products of reactions in cells.

Although generally seen as harmful, your body does require some number of free radicals – for instance, your immune system uses them to help fight infections.

Too many however, can lead to issues and when there are more free radicals than antioxidants it can lead to oxidative stress.

High levels of free radicals have been linked to conditions such as type 2 diabetes, heart disease, and cancer.

Health Benefits Of Antioxidants

In addition to fighting free radicals, and reducing oxidative stress, some of the health benefits of antioxidants include:

• Helping maintain eye health and protecting against vision loss and eye disease
• Protecting against the loss of neurons and promoting brain health
• Supporting healthy ageing
• A naturopathic solution for stress and burnout
• Anti inflammatory properties

List Of Antioxidants

There are different types of antioxidants.

Those which are water soluble work in the fluid inside and surrounding cells.

Fat soluble antioxidants do their work mainly inside cell membranes.

A few different types of antioxidants include:

• Flavonoids – a type of polyphenol found in fruits and vegetables, as well as plant based products such as coffee, tea, chocolate and wine.
• Vitamin C – this is an essential nutrient which means it cannot be created by the body, and thus must be taken in through diet or supplementation
• Vitamin E – this is an antioxidant which is important for the health of cell membranes

Healthy Foods High In Antioxidants

Now that we’ve covered many of the great benefits of antioxidants, you might be asking “how do I get more in my diet?”

Well, we’ve got you covered – keep reading to learn some great foods which are high in these important molecules.

1. Blueberries

These versatile little berries really pack a punch when it comes to nutrition.

They are one of the best sources of antioxidants off all fruits and vegetables available.

Additionally, they are low in calories, and a good source of vitamin C, vitamin K1, and manganese.

2. Kale

You’ve probably heard advice to get a lot of leafy greens in your diet, and kale is one of the best.

High in antioxidants, as well as vitamins A, C, and K, and calcium, kale is extremely nutritious.

Although you may be most familiar with green kale, there are also red varieties which can contain twice as many antioxidants as the green varieties you’re used to.

3. Strawberries

Strawberries are a sweet treat in the summer and one of the most popular berries available.

They get their red colour from a type of antioxidant called anthocyanins, which have been shown to help lower levels of “bad” LDL cholesterol and reduce the risk of heart disease.

In addition, strawberries are a great source of vitamin C.

4. Dark Chocolate

For people with a sweet tooth, the news that chocolate can be considered healthy is music to their ears.

The antioxidants in cocoa have been associated with reduced inflammation and lower risk of heart disease.

Cocoa may also help to lower blood pressure.

When choosing a dark chocolate, look for bars with at least 70% cocoa content, and which is low in added sugars.

Dark chocolate can also be useful as a naturopathic solution for PMS to alleviate cravings.

5. Beets

Beets are a vegetable which are high in antioxidants called betalains.

Betalains are considered good for digestive health, since they have been associated with a decreased risk of cancers which affect the colon and digestive tract.

Other compounds in beets have been shown to relieve pain related to osteoarthritis and rheumatoid arthritis and reduce inflammation.

Additionally, beets are high in folate (AKA vitamin B9, iron, fibre, and potassium.

Book Your Appointment With Dr. Sheila Dyer, ND, Today

Are you worried there may be a gap in your nutrition?

Perhaps you’re worried you don’t get enough antioxidants?

Or maybe you are thinking about how you can improve your overall diet to ensure you’re getting enough vitamins and minerals to keep your body functioning at its peak.

I’m Dr. Sheila Dyer, ND, and I’m a naturopathic doctor in Toronto.

I’ll do a naturopathic assessment to help you find areas where you may need a little extra help, and create a plan to make sure your body is getting everything it needs.

Contact my office today to learn more or set up a consultation.