How to maintain a diet rich in antioxidants

Antioxidants are a key element of a healthy diet that helps protect the body against the harmful effects of free radicals and oxidative stress.

In this article you will learn what free radicals are, what antioxidants are, how oxidative stress works, where you can find the most important antioxidants and what food products are worth including in your diet. Finally, we will present some practical suggestions and recommended articles that will help you maintain a healthy and antioxidant-rich diet.

What are free radicals?

Free radicals are unstable molecules in the body that can cause damage to cells and tissues. They are naturally produced during metabolic processes, but can also be introduced into the body by external factors, such as smoking, UV radiation, or environmental pollution. Free radicals are associated with many diseases, including heart disease, cancer and aging.

What are antioxidants?

Antioxidants are substances that neutralize the effects of free radicals, protecting our cells against their harmful effects. These substances help maintain the balance between the production of free radicals and the body’s ability to remove them. There are many different types of antioxidants, including vitamins (e.g. vitamin C and vitamin E), minerals (e.g. selenium), and plant compounds such as flavonoids and polyphenols.

What is oxidative stress?

Oxidative stress is a situation in which the production of free radicals exceeds the body’s ability to remove them. This condition is associated with many diseases and the aging process of the body. Oxidative stress can be caused by various factors, such as a diet low in antioxidants, smoking, excess alcohol, or chronic infections.

The most important antioxidants and their sources

It is worth knowing which antioxidants are particularly important for health and where they can be found:

• Vitamin C: It is known to strengthen the body’s immunity and help remove free radicals. Sources include citrus fruits, blueberries, kiwi, peppers.
• Vitamin E: Protects cell lipids from damage. Sources include nuts, seeds, vegetable oils.
• Selenium: Helps protect DNA from damage. Sources include fish, poultry, and Brazil nuts.
• Flavonoids: These plant compounds have anti-inflammatory and anti-cancer properties. Sources include red wine, onion, chocolate.

Your suggestions

To ensure a diet rich in antioxidants, it is worth including a variety of food products in your menu. Fruits, vegetables, nuts, seeds, grains, fish and healthy vegetable oils should become a permanent element of the daily menu. It is also worth avoiding smoking and excessive alcohol consumption, as well as protecting the skin against excessive UV radiation.

Recommended articles

If you want to learn more about antioxidants and a healthy diet, we recommend reading the following articles:

1. What are the health benefits of vitamin C?
2. Healthy snacks rich in antioxidants
3. Anti-inflammatory diet – how to use it?

Eating a diet rich in antioxidants is the key to maintaining health and preventing many diseases. By acting proactively and taking care of our eating habits, we can improve the quality of life and enjoy health longer.