When you think of antiaging, do you think of expensive creams, spa treatments, or surgery?
If so, you may want to look at another less expensive and healthier alternative: food. Certain foods can do much more than fight the external signs of aging, they can also help prevent internal symptoms. Many problems in the body are caused by inflammation and oxidative damage caused by free radicals. If you can fight these two causes, you can look and feel better. The foods you eat give your body the power to fight damage and inflammation, especially when you mix different foods together.
What are the free radicals?
These bad molecules can be a byproduct of normal metabolism. Free radical damage can also be caused by exposure to pollutants in your environment, food or drink. Everyone is exposed to free radicals as part of daily life, so it’s important to know what they do and how you can minimize their effects on you.
Free radicals are formed when a molecule has an unpaired electron and becomes unstable. When a molecule is unstable, it will steal an electron from the nearest element it can find. (usually a cell in your body) The molecule that was stolen then becomes a free radical itself, looking for a spare electron to use to make it stable again. They can damage just about anything they come in contact with, which is why the immune system sometimes creates them and uses them as a weapon against invaders it deems harmful.
Because free radicals can create chain reactions by stealing electrons from the molecules that make up cells, they can cause inflammation, cell damage, and signs of premature aging. It’s in your best interest to fight free radicals with antioxidants. The best way to get your antioxidants is to eat them. Since you truly are “what you eat”, the right foods provide plenty of free radical fighters.
You can fight free radicals with many different foods.
Food is your most powerful weapon against free radical damage. Certain foods and compounds in them have the building blocks your body is looking for, as it stops free radicals in their tracks. There are many different compounds in natural foods that fight free radicals. They do this by having a spare electron available to finish off. When one of these unstable free radicals approaches an antioxidant, the antioxidant gives up its extra electron and neutralizes the danger. An antioxidant doesn’t become unstable, because that extra electron was always just a spare. When you have plenty of free radical-fighting supplies ‘in stock’, your body is able to deal with these bad guys right away. They do not have a chance to damage cells.
What are the most common antioxidants to look for in food?
Anthocyanins: These powerful helpers are the dark pigments of plants. Plants will add anthocyanins to certain items to give them a deep, dark color. Things like blueberries, blackberries, purple cabbage, cherries, and pomegranates have lots of anthocyanins. Pale foods like cauliflower, white potatoes, and lima beans do not have them. There are even some exotic foods like purple potatoes, heirloom tomatoes (these can have dark red, purple, and orange stripes), and black chia seeds with deep, dark colors for you to choose from.
Betanene: This is what gives beets their deep red color. It is more potent than polyphenols, which are found in green tea, black tea, dark chocolate, and olive oil. Don’t discount polyphenols though, green tea has earned its reputation as a health drink for many reasons. NOTE: Drinking raw beet root juice can lower blood pressure in people who have hypertension. If you are going to drink it and are taking blood pressure medication, you may want to have your doctor monitor your progress.
Vitamins A and C are also antioxidants.
Most people know about the benefits of these fat and water soluble vitamins, but also overlook their property as free radical fighters. Fruits and vegetables are high in A and C. Paprika, dried parsley, cayenne, chili powder, and basil are seasonings loaded with A. Citrus fruits, kiwis, bell peppers, leafy greens, guavas, papayas and even strawberries have a lot of vitamin C. .
Antioxidants work best when mixed together.
Taking a single antioxidant supplement is generally not as effective as mixing multiples in one meal. They all work together and are based on the benefits of others. Notice how tomatoes have vitamin C and anthocyanins. Adding seasonings to your food, such as a savory basil pesto, chopped chili peppers, or parsley in tabbouleh, not only makes food taste better, it also makes it healthier.
What is a great and easy way to add antioxidants to almost any food?
Chia seeds. Chia seeds are tiny, tasteless, and are as easy to add as they are to drizzle or stir into whatever you like. All of the antioxidant foods mentioned above have one thing in common: they all taste. Seasonings like the aforementioned paprika are nice… but you wouldn’t want them in your cake, pudding, or yogurt. With chia, you can add antioxidants, B vitamins, calcium, and protein to just about anything and it won’t change the flavor. Make healthy dishes healthier and supercharge your favorite foods by combining antioxidants… like fresh strawberries in chia-blended yogurt. You’ve got vitamin C from the strawberries, calcium from the yogurt, and healthy omega 3 oils from the chia. Does chia have other antioxidants? Yes! The lesser known, but equally important antioxidants in chia are myrecetin, quercetin, kaemferol, caffeic acid, and chlorogenic acid.
The possibilities are endless, and your menu is much more interesting when you add healthy spices and combine antioxidant-rich foods like fruits, vegetables, and chia seeds. Now that you know what to look for, enrich your menu with tons of great recipes available online and in natural cookbooks. You will be amazed at the number of options at your fingertips!
