What is the importance of Antioxidants in the Diet?

Dr Delnaz Tabriz Chanduwadia

Dr Delnaz Tabriz Chanduwadia

Dietician and Nutritionist, Jaslok Hospital, 13 years of experience

September 17, 2021 Lifestyle Diseases 551 Views

English हिन्दी Bengali

What is the meaning of Antioxidants?

Antioxidant Diet

Antioxidants play an important role in overall health. They are natural compounds found in certain foods that help neutralize free radicals in our bodies. Free radicals are unstable atoms that occur naturally in our bodies but attack the fats, proteins, and DNA in our cells, which can cause a variety of diseases and accelerate the aging process. The best sources of antioxidants are fruits, vegetables, and products derived from plants. Some good choices include blueberries, raspberries, apples, broccoli, cabbage, spinach, eggplant, legumes such as red kidney or black beans. Green tea, black tea, red wine, and dark chocolate are also rich in antioxidants. Typically, the presence of color indicates that there is a specific antioxidant in that food. 

Let us discuss in detail Antioxidant Food items in this article.

  • What are Antioxidants?
  • Indian foods rich in Antioxidants 
  • What are the benefits of Antioxidants?
  • What are the effects of deficiency of Antioxidants? 

What are Antioxidants?

Antioxidants protect the cells of the body from damage. They help prevent some life-threatening diseases like cancer because of their anti-cancer properties. Antioxidants are found naturally in vegetables and fruits. The most common antioxidants are vitamin C, E, beta-carotene, carotenoids, and minerals such as manganese and selenium. Antioxidants work to reduce free radicals. Free radicals are unstable atoms that damage our cells and make us vulnerable to diseases.

Indian foods rich in Antioxidants 

  • Antioxidants are molecules in the diet that work to detox the body in a natural way. Free radicals and molecules harm the body. This can be avoided by consuming a diet rich in antioxidants.
  • A diet rich in antioxidants is also full of minerals, vitamins, and nutrients. When a person consumes these elements, he feels energetic. Antioxidants can enhance the body’s immune system. Apart from this, they also reduce body fat. Therefore, you should regularly consume antioxidant-rich foods in your diet.
  • In the Indian diet, kidney beans (rajma), spinach (palak), tomatoes, beetroot, garlic, ginger, coriander, pomegranate, gooseberry, black sage, dark chocolate, etc. are rich sources of antioxidants. ( Know more about- What are the health benefits of red kidney beans? )

What are the benefits of Antioxidants?

Antioxidants have many health benefits. They prevent diseases caused by free radicals. Antioxidants can help delay or reduce diseases, such as diabetes, blood pressure, vision problems, and heart problems. They work well for anti-aging. Apart from this, it helps in improving the body’s immune response. The key benefits of antioxidants are:

  • Reduces Inflammation – Due to the lack of antioxidants in the diet, the problem of inflammation starts in the body. To overcome these problems, include antioxidants in your diet regularly to benefit from their anti-inflammatory properties. 
  • Good for the eyes – Antioxidants are very important to keep the eyes healthy. Vitamin C is considered very beneficial for the eyes. With age, the eyesight weakens. One should consume an antioxidant-rich diet to maintain sharp eyesight. ( Know more about- What are Swollen eyes? )
  • Helps control diabetes – Due to free radicals, the risk of diabetes increases further. Excessive glucose intake and a drop in insulin affect the body’s ability to take up sugar. In such a situation, diabetes can occur. Antioxidants help to attain better glycemic control. ((Read more – Diet for diabetics)
  • Reduces the risk of cancer – According to some researchers, there is a lack of antioxidants in the body during cancer. Therefore, consuming a diet rich in antioxidants can reduce the risk of cancer. Doctors also advise cancer patients to consume an antioxidant-rich diet.
  • Keeps the brain healthy – It is difficult to protect the brain’s nervous system from damage caused by free radicals. Free radicals are the cause of many diseases, such as Alzheimer’s, dementia, and depression. Therefore, antioxidants are very beneficial to keeping the brain healthy. 
  • Boosting immunity – According to some experts, nutritious antioxidants like vitamin E, C, selenium, beta carotene, and zinc help in improving the immunity of the body. It strengthens the body’s immune response to help fight infections. ( Know more about- What are the benefits and side effects of zinc? )

What are the effects of deficiency of Antioxidants?

A lack of antioxidants can lead to many diseases. Some of these symptoms can also be seen.

We hope we were able to answer your queries about Antioxidants in the Diet, through this article. 

For more information about the Antioxidant Diet, contact a Dietitian.

We only aim to give you information through the article. We do not recommend medication or treatment in any way. Only a doctor can give you the best advice and treatment plan. 

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