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.
The following is the list of Nutrients with
Antioxidant Activity along with the Food in which they are found-
- Vitamin C-
○
Cauliflower, Broccoli, Grapefruit,
Leafy Greens (Turnip, Mustard, Beans), Kale, Kivi, Lemon, Orange, Papaya,
Strawberries, Sweet Potato, Tomatoes & Bell Peppers
- Vitamin E-
○
Almond, Avocado, Peanuts, Spinach
(Boiled) Red Pepper, Sunflower seed.
- Carotenoids including Beta-carotene and Lycopene-
○
Broccoli, Carrots, Beats, Turnip,
Bell Pepper, Oranges, Peaches, Pink Grapefruit, Pumpkin, Spinach, Sweet Potato,
Tomatoes, Watermelon
- 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)
- Thalenium-
○
(Brown Rice, Barley, Brazil Nuts,
Fish, Poul Tree
- 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:
- 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.
- 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.
- 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.
- 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.
- BROCCOLI-
Broccoli is packed with Flavonoids, Carotenoids,
Lutein, Zeaxanthin, Beta-carotene and a high Vitamin C, Protein and Fiber
Content.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
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