Antioxidant meal plan by Archana Agarwal

ANTIOXIDANT RICH DIET

According to the National Institute of Health, Antioxidants are defined as Naturally occurring or Man-made substances that might Prevent or Delay Oxidative Damage to a Cell.

 

There are hundreds of different Substances that can act as Antioxidants. The most common ones are Vitamin C, Vitamin E, Beta-carotene, and other related Carotenoids and Minerals like Selenium and Manganese.

Some other Antioxidants are Glutathione, Coenzyme Q10, Lipoic Acid, Flavonoids, Phenols, Polyphenols, Phytoestrogens, and many more. Most of these are naturally occurring and their Presence serves as a Natural Defence against the Local Environment.

 

Natural processes in the Body constantly create unstable Molecules called Free Radicals that can Damage Cells over a period of time through a chemical reaction called Oxidation. The Body is exposed to Free Radical from a variety of Environmental Factors such as-

●      Air Pollution

●      Cigarette Smoke

●      Excessive Sun Exposure

 

These Free Radicals cause "OXIDATIVE STRESS" which is a process that can trigger cell damage when there is not enough Antioxidant Activity in the Body to Counteract the Free Radical. The OXIDATIVE STRESS is implicated in a variety of diseases including-

●      Cancer

●      Cardiovascular Diseases

●      Diabetes

●      Alzheimer's Disease

●      Parkinson's Disease

●      Eye Disease such as Cataract and Macular Degeneration.

 

ANTIOXIDANT RICH FOOD

The following is the list of Nutrients with Antioxidant Activity along with the Food in which they are found-

1. Vitamin C-

○      Cauliflower, Broccoli, Grapefruit, Leafy Greens (Turnip, Mustard, Beans), Kale, Kivi, Lemon, Orange, Papaya, Strawberries, Sweet Potato, Tomatoes & Bell Peppers

2. Vitamin E-

○      Almond, Avocado, Peanuts, Spinach (Boiled) Red Pepper, Sunflower seed.

3. Carotenoids including Beta-carotene and Lycopene-

○      Broccoli, Carrots, Beats, Turnip, Bell Pepper, Oranges, Peaches, Pink Grapefruit, Pumpkin, Spinach, Sweet Potato, Tomatoes, Watermelon

4. Phenolic Compounds-

○      Quercetin (Apples, Red Wine, Onions)

○      Resveratrol (Grape, Peanuts, Berries, Red and White Wine)

○      Catechins (Tea, Coco, Berries)

○      Anthocyanins (Blueberries and Strawberries)

○      Coumarin (spices, Berries)

5. Thalenium-

○      (Brown Rice, Barley, Brazil Nuts, Fish, Poul Tree

6. Zinc-

○      (Pumpkin Seeds, Sesame Seeds, Cashews, Chickpeas, Lentils,

 

Antioxidant Diet for Healthy Young Skin

A Diet rich in Antioxidant is Anti-ageing or the one which is Youth Preserving. A Taut, Smooth and Eventone Healthy Young Skin is a reflection of our Internal Systems and the quality of our Daily Diet. Higher the exposure to Free Radicals from various sources, bigger is the need for a higher dose of Antioxidants to cancel out the Damaging Effect at the Cellular Level. The best way to ensure a Good Supply of Antioxidants is to choose Fruits and Vegetables in Rainbow Colours.

 

Antioxidants which are often referred to as- Super Food fight the Free Radicals that could compromise the Optimum Functionality of our Cellular Systems. Just as constant exposure to Air and resultant Oxidation causes Rusting in Iron, the Strains of the Modern-urban Lifestyle put us face to face with:

●      Harsh Sun Exposure

●      Environmental Pollution

●      Emotional Fatigue

●      Constant Exposure to Radiation from our mobiles and laptops

leading to higher Free Radical Formation in our Body.

 

The critical Regulatory Role of Antioxidant is needed to Neutralize and Eliminate Free Radicals from the Bloodstream, Tissues and Organs.

 

We look good when we feel good and the following list of Foods provide all the Antioxidant Benefits needed to Prevent Oxidative Stress and resulting Inflammation caused by Free Radicals in our Body:

 

1. BLUEBERRIES- Blueberries have Anthocyanins which reduces:

●      Oxidative stress

●      Lowers Bad LDL Cholesterol in the Blood and hence lower risk of Heart Disease

●      Prevent Alzheimer's by lowering the Risk of Cognitive Decline.

 

2. CRANBERRIES-

●      Outstanding source of Disease fighting Antioxidants full of Vitamin C and Fiber.

●      Dried Cranberries can also be added to the Morning Cereal or taken as a Midday snack.

 

3. INDIAN BLACK BERRY or JAMUN-

●      The Anthocyanins, Flavonoid, Ellagic and Gallic acid present in Jamun along with Rich Vitamin A and C content help to Detoxify the Body and help in the Smooth Functioning of the Organ.

 

4. RED KIDNEY BEANS-

●      Rajma or Red Kidney Beans are low in fat and are a good source of Protein, Fiber, Iron, Folic Acid, Potassium and Vitamin K.

●      All of these Nutrients are vital for Protecting Oxidative Stress and Reducing the Risk of Cancer and Maintaining a Healthy Body Weight.

 

5. BROCCOLI- Broccoli is packed with Flavonoids, Carotenoids, Lutein, Zeaxanthin, Beta-carotene and a high Vitamin C, Protein and Fiber Content.

 

6. TURMERIC-

●      Curcumin is a Key Ingredient in Turmeric which not only prevents the Development of Free Radicals but reverses their Effect Radically.

●      Turmeric can be added to Curries, Lentils, or a Cup of Milk to make it a part of Daily Diet and Maintain a Healthy Skin and overall Body.

 

7. GUAVAS- Guavas are one of the best High Fiber foods and are Rich in Vitamin A, C and Lycopene and are considered one of the leading Antioxidants globally.

 

8. POMEGRANATE-

●      Polyphenol in Pomegranate are powerful Antioxidants which Protect the Cells from Damage and Reduce Inflammation in the Gut.

●      It is a Heart Healthy Fruit which Prevents build up of Cholesterol in the Arteries.

 

9. BEETROOT-

●      Beetroot is a rich source of Antioxidant like- Polyphenols & Betalains, as well as Iron, Potassium, Manganese and Folate.

●      These help to Detoxify the Body and Purify the Blood leading to a Naturally Glowing Skin.

 

10. CINNAMON- Powerful Antioxidants like Polyphenol in Cinnamon comes with very strong Anti-oxidative, Antifungal & Antibacterial Properties which makes it a Natural Food Preservative. They also Reduce Respiratory Tract Infections and Tooth Decay.

 

11.  GARLIC- The  Allicin in Garlic is a Potent Antioxidant and is used to treat Heart Disease, High Blood Pressure, Indigestion, Tumour, Diabetes, and many more Ailments.

 

12. GRAPE- Flavonoids like Myricetin and Quercetin and Cancer fighting Antioxidants like Resveratrol are particularly Rich in the Skin of Red Grape and other Grapes with darker coloured skin.

 

13. MATCHA GREEN TEA-

●      Matcha Green Tea has strong Anti-inflammatory and Antioxidant Benefits with one serving of Matcha Green Tea, equivalent to 10 cups of regular Green Tea.

●      Powerful Antioxidants like Catechins, EGCg Increase Metabolism and Boost Memory.

 

MEAL PLAN-

The following is a Antioxidant Rich Meal Plan which Assimilate the Anti-inflammatory and Antioxidant Benefits of the various Foods mentioned above:

 

●      6AM To 6:30AM-

A Glass of Lukewarm Water with half a Lemon, one teaspoon of Pure Honey, one third teaspoon of Homeground Turmeric and 2 pinches of Cinnamon Powder.

 

●      After 45 minutes to 1 hour of brisk walk-

7AM To 7:30AM-

Five soaked Almonds, two Munakka, and one Walnut. (Wash & soak overnight in a glass bowl and discard the water in the morning, peel the Almonds)

 

●      8:30AM To 9AM-  A medium size bowl of Roasted Amaranth with one teaspoon of dry Cranberries, half teaspoon of Watermelon Seeds, 200 ml of Warm Milk.

 

●      11AM To 11:30AM- Seasonal Fruit like Guava, Jamun, Pomegranate, Grapes, etc.

 

●      1PM To 1:30PM- One Multigrain Chapati with a big bowl of Seasonal Green Vegetables, Flavoured with Ginger, Garlic, & Green Chili, one Medium bowl of Carrot/Tomato-Onion Raita.

 

●      5PM To 5:30PM- A Seasonal Fruit or a Cup of Matcha Green Tea.

 

●      7:30PM To 8PM- A Big Bowl of Boiled Red Kidney Bean/Rajma Salad loaded with Vegetables like Carrot, Beetroot, Spring Onion, Cucumber and Flavoured with Black Pepper, Roasted Jeera, Fresh Coriander and lots of Lemon Juice. If required, a lightly buttered Multigrain Toast.

How Good Gut Health Can Boost Your Immune System

The Path to maintaining a Strong and Smart Immune System is through a Healthy Gut. The incredible Complexity of the Gut and its Importance and relevance for maintaining overall Good Health and Strong Immune System is gaining Increasing Interest and research in the Medical community in the face of the Current Pandemic.

Numerous ongoing studies have demonstrated links between GutHealth and the Immune System, Mood, Metal Health, Auto Immune Diseases, Skin Conditions and Cancer.

 

The Gut harbours a Complex Eco System of Microorganisms – a collection of Bacteria, Fungi and Viruses collectively known as Gut Microbiome. The Gut contains billions of these Bacterial Cells which have a huge influence on the Gut Health and the Immune System. 70 to 75% of the Immune Cells reside in the Gut Lining and are largely influenced by both the Diversity and the abundance of the Gut Bacteria. Hence, the Health of the Gut is extremely vital and an unbalance Gut is linked to many problems such as Allergies, Auto Immune Disease and Reduces Resistance against Viruses.

A Healthy Gut Microbiome performs the following functions:

·      Breaks down and Absorbs Nutrients in the Food we eat.

·      Communicates with the Brain and Immune system.

·      Produces Sex Hormones.

·      Produces the Brains Chemical Messengers – including 90% of Serotonin.

·      Processes Waste.

·      Controls Weight Gain and Loss Hormones like Leptin and Ghrelin.

·      Manages Inflammation.

 

The Gut is where the Bacteria and the Immune System meet 70% of our Immune Cells contributing to the Immune System are found in the Gut. There are many different Immune Cells including activated T Cells, Plasma Cells, Mast Cells, Dendritic and Macrophages.

 

The Microbiome is in Constant Communication with the Immune System and the Gut effectively teaches the Immune System how to Respond to Toxins and Pathogens. We all are born with a Naïve Immune System and are at first protected by Antibodies from our Mother. However, the Immune Cells need to be Educated further in order to Learn how to Protect the body from Harm when the Maternal Antibodies are Gone.

This essential education which is extremely important for our Future Health is provided by the Gut Microbiome.

Hence, when there is an imbalance of the Microbiome, the Immune Response can jeopardise by not being able to produce enough of the various Immune Cells mentioned above. An immune system is better at Fighting Infections if the colony of the Gut Microbes is diverse and Healthy.

 

The foundation of GOODGUT HEALTH starts with what you EAT. It is extremely essential to be mindful of what we put into our body as these NUTRIENTS, or the lack of them will have an influence on the Health and more so your Immune System.

 

Many Facets of the Modern Lifestyle like Eating Calorie Dense and Not Nutrient Dense, Processed and High Sugar Foods coupled with Sedentary Lifestyle, High Stress Level , Too Little Sleep, And Taking Anti Biotics have an extremely detrimental/ damaging effect on our Gut Micro Biome. This in turn affects other aspects of our Health such as the Brain, Heart, Immune System, Skin, Weight, Hormone Levels, ability to absorb Nutrients and the development of Cancer as well as Auto Immune Diseases. All of these lead to a Compromised/ Suppressed Immune System.

There are number of ways in which an Unhealthy Gut manifests itself, some of the more commons expressions are as follows:

·      Thyroid Disease

·      Food Allergies

·      Diabetes

·      Depression

·      Anxiety

·      Weight Gain / Loss

·      Inflammatory Bowel Disease

·      Hormone Imbalance

·      Cancer

All of the above diseases are a direct consequence of a Leaky Gut caused by Dysbiosis – a Disbalance in the microorganisms community of the Gut Microbiome          

Some of the most common reasons for Gut issues / unbalanced Microbiome include:

DIET –

A Poor Nutrition because of Unhealthy diet which do not provide the Nutrients necessary to promote Gut Health cause the Harmful bacteria to over grow and lead to Infection.

Certain Foods cause Inflammation and promote the growth of the Unhealthy Gut Bacteria and Trigger Digestive Symptoms such as- Bloating, Constipation And Diarreha.

 

The following List of Foods should be avoided because of their Harmful Effect on Healthy Gut Bacteria:

Gluten Containing Grains: Barely, Wheat Bulgur, Rye, Oats.

Wheat Based/ Refined Products: Bread, Pasta, Wheat Flour, Couscous  etc.

Processed Meats: Old Cuts, Bacon , Hot Dogs etc.

Baked Goods: Cakes, Muffins , Cookies, Pastries, Pizzas.

Junk Foods: Fast Food, Potato Chips, Candy Bars etc.

Snack Foods: Crackers , Popcorn, Pretzels etc.

Dairy Products: Milk Cheese and Ice-Cream.

Refined Oils: Canola, Sunflower, Soybean, Safflower Oils.

Artificial Sweeteners : Aspartame , Saccharin, Sucralose.

Sausages: Various Salad Dressings as well as Soy, Teriyaki and Hoisin Sauce.

Beverages: Alcohol, Carbohydrate Beverages and other Sugary Drinks.

All of these Pro Inflammatory Foods not only are the main Cause behind a majority of Lifestyle Disease like many types of Cancer but are a huge Drain and lead to a suppressed Immune System.

 

LIFESTYLE –

Sedentary Lifestyle / Inactivity not only leads to Unhealthy Weight Gain but also limits the supply to Nutrients and Oxygen at the Cellular Level which is especially detrimental to the Single Cell Gut Lining which forms a Barrier between the Intestines and Rest of the Body. A compromised Gut Lining leads to Leaky Gut and unwanted Pathogens and Chemicals reaching the Blood Supply causing Inflammation.

Chemical Infestation – The Unhealthy Chemicals entering our Body through the Air that we Breathe, the Water that we Drink and the Food that we Eat challenges the Immune Cells residing in the Gut Lining. Repetitive triggers to the Immune Cells lead to a Leaky Gut by increasing the Intestinal Permeability of the tight junctions of the Cells Lining the Gut.

Smoking and Alcohol – The Nicotine Inhaled through Smoking and the Dehydration caused by Alcohol Consumption both lead to a compromised Gut Health and Dysbiosis. An imbalance in the Gut Microbiome coupled with the Unhealthy Gut Lining lead to be a constant threat to an Immune System

 

 

MEDICATION –

Anti Biotics affect the normal Digestive process and Weaken the microbial colonies in the gut. Along with the Harmful Bacteria many Good Bacteria also get killed causing imbalance on the Gut Microbiome. The desired steps should be taken to Rebalance the Bacteria and heal the Gut to prevent a compromised Immune System.

 

STRESS –

The Gut and the Brain are connected through the Gut Brain Axis and communicate continuously. Whenever the Brain Triggers the Stress response it leads to raised Cortisol level and correspondingly elevated Blood Sugar Levels. It also increases the secretion of Zonulin – the enzyme which increases Intestinal Permeability. In individuals in whom the Stress Levels remain forever high with increased secretion of Zonulin – leads to a Leaky Gut and an over charged Immune System and Chronic Fatigue both of which keep the body from functioning at its Optimum.

 

HEALING THE GUT AND STRENGTHENING THE IMMUNE SYSTEM

 A healthy gut is the Key/ Gateway to a robust Immune System.

By following a Healthy Diet and making the necessary Lifestyle Changes we can heal the Gut to Support and Strengthen the Immune System.

1. A Fibre Rich and an Antioxidant Rich Diet which provides the necessary Probiotics and Prebiotics - 

A Good Gut Health which is a Foundation of a strong Immune System needs both Probiotics And Prebiotics to support and maintain the Microbe Colonies in the Gut.

PROBIOTICS are live microorganisms which help:

Ø To Repopulate the Gut with Good Bacteria.

Ø Protect Against Harmful Organisms.

Ø Regulate the Immune System Response.

Ø Fermented Foods like Natural Yogurt, Sauerkraut, Miso , And Kefir which are a Great Source of Probiotics which be included in the Diet in preference to taking A Probiotic Supplement.

 

PREBIOTICS - Prebiotics are a type of Carbohydrate (mostly fibre) which cannot be digested by humans but the beneficial Bacteria uses it as a Fuel to produce many Beneficial Metabolites essential for our well being.

The best Prebiotic is fibre Inuliun , found in Bananas , Asparagus , And Artichokes. Apples , Oats, Garlic And Legumes Like Lentils And Beans also contain Prebiotics

 

VITAMINS AND MINERALS FOR A STRONG IMMUNE SYSTEM

Vitamins and Minerals areessential for Healthy Immune System and they pay a Vital Role in the Biological Functions to maintain total Well Being of the Body. Best is to get all the necessary Vitamins and Minerals from Food rather than Supplements.

Vitamin C

Vitamin C is necessary for Tissue Repair and Cell Growth as well as the absorption of Iron. It improves Digestion and is best known for Immune Support. Green leafy Vegetables, Yellow Bell Pepper, Amla, Citrus Fruits are especially Good Sources of Vitamin C.

 

Vitamin B6

The Digestive and Immune System both rely heavily on Vitamin B6 for their proper functioning as it helps the body transform Food into Energy.

Cold Water Fish like Salmon , Chicken, Green Leafy Vegetables and Chickpeas are the Good Sources.

 

Vitamin E

This act as an Antioxidant and helps to Repair the Gut Lining by preventing Infection and Cell Damage. Broccoli , Spinach , Pea Nuts Almonds are the Good Sources.

 

Iron

Iron Supports the Gut and the Immune System by killing the Harmful Organisms and Supporting the Good Bacteria in the Gut. Broccoli, Kale, Beans , And Sea Food are the Good Sources.

 

Selenium and Zinc

They prevent Over Reaction and Inflammation by slowing the body’s immune response and act as an Antioxidant to repair Oxidation damage. Good sources are Oyster, Beans , Nuts, Mushrooms, Garlic etc.

 

 

Avoid Alcohol

Alcohol results in an Imbalance among the Good and Bad Bacteria resulting in Gut Inflammation and Toxin leaking out into the Blood Stream. It also alters the Gut Bacteria and Immune Cell communication which makes the Immune System less effective in fighting the Pathogens.

 

 

Exercise

Exercise reduces Stress and its Negative Impacts on the Gut. It leads to increased fitness with more Diversity of gut bacteria which means a lowered risk of Diseases and better Immune response

 

Prevent sleep deprivation

Poor sleep:

Ø Decreases beneficial Bacteria in the Gut.

Ø Interrupts Digestion and Cell Repair.

Ø Negative effect on Gut and Immune System.

Ø Getting 7 ½ to 8 hours of Restful Sleep is vital to a Healthy Gut and a Strong Immune System.

 

The Undeniable Role of the HealthyGut in Maintaining a Strong and Smart Immune System should essentially be achieved by making the necessary Changes to the Lifestyle to Improve overall Health and Fight Disease.