Antioxidant-rich foods for recovery -
An excessive chronic amount of free radicals in the body causes a condition called oxidative stress, which may damage cells and lead to chronic diseases. The body, long used to this relentless attack, makes many molecules that quench free radicals as surely as water douses fire.
We also extract free-radical fighters from food. They are also involved in mechanisms that repair DNA and maintain the health of cells. There are hundreds, probably thousands, of different substances that can act as antioxidants.
The most familiar ones are vitamin C , vitamin E , beta-carotene , and other related carotenoids, along with the minerals selenium and manganese. Most are naturally occurring, and their presence in food is likely to prevent oxidation or to serve as a natural defense against the local environment.
It is really a chemical property, namely, the ability to act as an electron donor. Some substances that act as antioxidants in one situation may be pro-oxidants—electron grabbers—in a different situation. Another big misconception is that antioxidants are interchangeable.
Each one has unique chemical behaviors and biological properties. They almost certainly evolved as parts of elaborate networks, with each different substance or family of substances playing slightly different roles. This means that no single substance can do the work of the whole crowd.
Antioxidants came to public attention in the s, when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis. It was also linked to cancer , vision loss, and a host of other chronic conditions.
Some studies showed that people with low intakes of antioxidant-rich fruits and vegetables were at greater risk for developing these chronic conditions than were people who ate plenty of those foods.
Clinical trials began testing the impact of single substances in supplement form, especially beta-carotene and vitamin E, as weapons against chronic diseases. Supplement makers touted the disease-fighting properties of all sorts of antioxidants.
The research results were mixed, but most did not find the hoped-for benefits. Antioxidants are still added to breakfast cereals, sports bars, energy drinks, and other processed foods , and they are promoted as additives that can prevent heart disease, cancer, cataracts, memory loss, and other conditions.
Randomized placebo-controlled trials, which can provide the strongest evidence, offer little support that taking vitamin C, vitamin E, beta-carotene, or other single antioxidants provides substantial protection against heart disease, cancer, or other chronic conditions.
The results of the largest trials have been mostly negative. A modest effect of vitamin E has been found in some studies but more research is needed.
A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function. Lung function was tested using spirometric parameters: higher parameters are indicative of increased lung function, while lower parameters are indicative of decreased lung function.
The study found that higher serum levels of alpha-tocopherol were associated with higher spirometric parameters and that high serum levels of gamma-tocopherol were associated with lower spirometric parameters. Though the study was observational in nature, it confirmed the mechanistic pathway of alpha- and gamma-tocopherol in mice studies.
When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. Few trials have gone on long enough to provide an adequate test for cancer.
High-dose antioxidant supplements can also interfere with medicines. Vitamin E supplements can have a blood-thinning effect and increase the risk of bleeding in people who are already taking blood-thinning medicines.
Some studies have suggested that taking antioxidant supplements during cancer treatment might interfere with the effectiveness of the treatment. Inform your doctor if starting supplements of any kind.
One possible reason why many studies on antioxidant supplements do not show a health benefit is because antioxidants tend to work best in combination with other nutrients, plant chemicals, and even other antioxidants.
For example, a cup of fresh strawberries contains about 80 mg of vitamin C, a nutrient classified as having high antioxidant activity. Polyphenols also have many other chemical properties besides their ability to serve as antioxidants.
There is a question if a nutrient with antioxidant activity can cause the opposite effect with pro-oxidant activity if too much is taken.
This is why using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone.
Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects. For example, there are eight chemical forms of vitamin E present in foods. However, vitamin E supplements typically only include one form, alpha-tocopherol.
Epidemiological prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases , cancer, and deaths from all causes. The following are nutrients with antioxidant activity and the foods in which they are found:.
Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss. Keep in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease.
At the same time, abundant evidence suggests that eating whole in fruits , vegetables , and whole grains —all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging.
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Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? In , a rating tool called the Oxygen Radical Absorbance Capacity ORAC was created by scientists from the National Institute on Aging and the United States Department of Agriculture USDA.
It was used to measure the antioxidant capacity of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes.
Blueberries and other foods topping the list were heavily promoted in the popular press as disease-fighters even if the science was weak, from cancer to brain health to heart disease. Have you ever squeezed lemon juice onto a sliced avocado?
The vitamin C in the lemon juice can help prevent it from browning too quickly. Some of the well-known antioxidants are actually essential nutrients, like vitamins C, and E, for example. There are also other types of antioxidants that are not vitamins.
And, as you know, fruits and vegetables are great for overall health and to reduce the risk of many chronic diseases.
Browning avocados aside, oxidation is a natural and healthy process within our bodies. It is essential for many normal processes, like when our white blood cells try to kill invading bacteria and to help repair muscle cells after a workout. So, the problem of oxidation is not the fact that it occurs, but only when there is too much of it, and the oxidation vs.
antioxidation balance is thrown off. So now you know that you want your muscles to go through the natural processes of inflammation and oxidation in order for them to recover properly; and therefore, a balanced amount of oxidation and inflammation is your friend.
You may have heard or tried taking antioxidant supplements like vitamins C or E. But what is the scientific evidence that this works to reduce muscle recovery time?
On one hand, vitamin supplements can be a good source of nutrients, as long as you take them as directed i. On the other hand, there is conflicting evidence as to whether supplementing with vitamin C actually helps with EIMD. Some studies show benefit, some show no effect, while others show longer recovery times.
In terms of vitamin E, one review of many studies showed that high doses of vitamin E supplementation may even increase the risk of death. Even though both vitamins C and E are in fact essential vitamins that are also antioxidants, the science of supplementing with them for EIMD does not show much evidence that they help with muscle recovery.
And some research suggests they may be detrimental at high doses. Several clinical studies of flavonoid non-vitamin antioxidants supplements like quercetin and resveratrol showed no improvements in muscle recovery.
Antioxidant foods and drinks, on the other hand, are a different story! Many studies show that eating a variety of antioxidant-rich fruits and vegetables contributes to overall health much more than taking isolated nutrients in a supplement.
Some of the richest sources of antioxidant fruits include brightly-coloured plants. Or even tart cherry juice, pomegranate, or black currant nectar. In fact, some antioxidant benefits of fruit juices seem to go above and beyond the amount of vitamin C they contain.
A few studies have shown improved muscle recovery after drinking tart cherry juice. Benefits include speeding recovery time, reducing inflammation and loss of muscle strength, as well as reducing pain after distance running.
So, the antioxidant-containing foods that seem to help reduce EIMD symptoms are berries, cherries, currants and their juices. We know that the antioxidant status of the blood can increase within one hour of eating wild blueberries. Most of the studies that showed benefits had people eat or drink their fruits for days before their exercise, as well as on the day of.
Some even had participants continue for several days afterwards. Blueberries have been shown to speed muscle recovery when eaten both before AND after strenuous exercise. Even consider making them a regular part of your daily diet. Close GL, Ashton T, Cable T, Doran D, Holloway C, McArdle F, MacLaren DP.
Ascorbic acid supplementation does not attenuate post-exercise muscle soreness following muscle-damaging exercise but may delay the recovery process.
Br J Nutr. Connolly DA, Lauzon C, Agnew J, Dunn M, Reed B. The effects of vitamin C supplementation on symptoms of delayed onset muscle soreness.
J Sports Med Phys Fitness. Dragsted LO, Pedersen A, Hermetter A, Basu S, Hansen M, Haren GR, Kall M, Breinholt V, Castenmiller JJ, Stagsted J, Jakobsen J, Skibsted L, Rasmussen SE, Loft S, Sandström B.
The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative defense in healthy nonsmokers. Am J Clin Nutr. Guarnieri S, Riso P, Porrini M.
Orange juice vs vitamin C: effect on hydrogen peroxide-induced DNA damage in mononuclear blood cells. Hutchison AT, Flieller EB, Dillon KJ, Leverett BD. It also plays an important role in age-related macular degeneration.
It is also known as purple cabbage contains a high amount of antioxidants and vitamins A, C, K. It strengthens the immune system and paves the way for healthy, glowing skin.
Red cabbage-like strawberries contain anthocyanins. It acts as an anti-inflammatory, and anti-cancer, promotes weight loss, and prevents heart diseases. Espresso is one choice known for its antioxidant properties.
Additionally, other beverages rich in antioxidants include red wine, pomegranate juice, grape juice, prune juice, and black tea. Also Read: Strawberries Hepatitis: Unpacking The Potential Health Risks And Precautions.
Kale is one of the nutritious vegetables loaded with various vitamins, antioxidants, and calcium. Red kale is more potent than regular kale for good bone health.
Tomatoes are the essential vegetable in our kitchen. Beyond that, it is rich in antioxidants and vitamins A and C. Cooked tomatoes contain a high amount of lycopene which lowers the risk of heart attacks and also improves your skin.
Beets are root vegetables that contain antioxidants called betalains. Betalains may help to prevent colon cancer and digestive issues.
Beets are also a source of dietary fiber, iron, folate, and potassium. These substances may help to suppress inflammation. I would like to suggest adding apricots, mangoes, and carrots to your antioxidant-rich diet. These fruits and vegetables are rich in beta-carotene, which might be a potent antioxidant.
Green tea is commonly used for weight loss but its uses are beyond that as it is high in antioxidants. It contains a large amount of catechin which prevents cell damage.
Addiction fpods is an Antioxidant-rich foods for recovery time. In addition to addiction treatment, detox, medications and rfcovery care and counseling of proper medical fooods mental health care specialists, you can also Antioxidant-rich foods for recovery your recovery by adopting healthy eating habits. It might sound simple or insignificant, but choosing to eat superfoods can actually benefit your recovery. After all, what you put into your system is what you get out of it. There are dozens of superfoods that could be incorporated in a recovery diet. Tyrosine is an amino acid responsible for helping create the neurotransmitters dopamine and norepinephrine.Antioxidants are Antkoxidant-rich and rdcovery compounds that are known to fight free Snacks to curb cravingswhich can damage the body's Antioxidant-rich foods for recovery. And since several phytochemicals exist, your best bet is Antioxidant-rich foods for recovery include a variety of Antioxidatn-rich foods in your meal plan especially as Antioxidan-trich of workout recovery Antioxidant-rich foods for recovery, with a focus on Antioxidant-ricj foods with various colors.
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For example, all of the polyphenols — a large class of phytochemical antioxidants and one of the most researched groups showing potential for enhanced recovery from exercise — found in tea, coffee, berries, and chocolate are on the list, too.
Polyphenols, in particular, help to support normal bone growth and remodeling by limiting bone loss, which, according to researchcan accelerate due to oxidative stress. Antioxidants have been linked to many benefits in the body, including bone health, where both polyphenols and anthocyanins found in purple foods like berries, eggplant skin, red cabbage, and cherries have been shown to help lower the risk of osteoporosis or inflammatory bone disease.
Foods with those high ORAC values are often associated with a bright pigmentation and hue, and are the most useful when integrated into post-training fuel. Use color as a guide when determining antioxidant quality, if you don't have the ability to measure or look up ORAC scores.
Look to brightly-colored fruits and vegetables such as starchy vegetables, berries, artichokes, and dark chocolate or cocoa as workout recovery dietary staples. According to Trista Best, MPH, RD, LDblueberries as well as most berries have a high ORAC value — between 4, and 9, — depending on whether they are grown wild or farmed.
So, use them as a topping for yogurt, oatmeal, or salads, or as an ingredient for homemade oat or granola energy bars, protein truffles, and bites. A few more to note, courtesy of Best: kale, with an ORAC value of 1, and red cabbage, with an ORAC value of 2, But what do these numbers mean, exactly?
Turmeric has an ORAC value ofper grams, for reference. A few other antioxidant-rich spices and herbs with high ORAC scores per grams include cloves and ginger, withand 28, ORAC values, respectively, among others.
Antioxidant vitamin E is most available in hazelnuts 4. All of these have other antioxidants, too. Plus, some antioxidants are better absorbed in the presence of fat, so consider pairing foods that are rich in fat-soluble vitamins, like vitamins A and E, with a food that contains healthy fat, such as olive oil or avocado.
For example, you can combine carrots containing beta-carotene, which is converted to vitamin A in the body or broccoli a source of vitamin E with hummus for quick, antioxidant-rich recovery snacks.
You can also maximize the benefits of antioxidant lycopene — another fat-soluble nutrient — by enjoying a post-workout dinner that pairs whole grain pasta with red sauce, the latter being a rich source of lycopene.
Close drawer Item added to cart. Close drawer. Orders DEKA Help. Facebook Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest Whatsapp Share on Whatsapp Email. The Best Food Sources of Antioxidants to Include as Part of Recovery Fuel Foods with those high ORAC values are often associated with a bright pigmentation and hue, and are the most useful when integrated into post-training fuel.
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: Antioxidant-rich foods for recovery| Antioxidant Supplements and Foods For Muscle Recovery | In addition to getting exercise, eating a good balance of nutrient-rich foods is vital to keeping your lungs healthy. Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss. Create profiles to personalise content. Dietary Phytochemicals: Natural Swords Combating Inflammation and Oxidation-Mediated Degenerative Diseases. Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery. |
| Antioxidant Supplements and Foods For Muscle Recovery - MB Performance Nutrition | Many foods that provide these nutrients also supply antioxidants called lutein and zeaxanthin, nicknamed the eye vitamins , found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow. These antioxidants are believed to be easily transported around the body, especially to the delicate parts of the eyes called the macula and the lens. In fact, there are more than different types of carotenoids found in nature, but only about 20 make their way into the eyes. Of those 20, lutein and zeaxanthin are the only two macular carotenoids that are deposited in high quantities into the macular portion of the eyes, which is one of the earliest to be damaged during aging. Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity. Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes also great sources of the antioxidant resveratrol , may be especially beneficial at supporting vision into older age. Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin. Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants. Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet. Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract. At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be. The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease. Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells. Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment. Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid. Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition. In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin. Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress. Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:. The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:. Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health. Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease. Look for percent pure therapeutic grade oils, which are highest in antioxidants:. Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Aim to consume two to three servings of these herbs or herbal teas daily. The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells. We often heard about antioxidant foods for skin health, and heart health but have you ever thought what it exactly means? You have been told that these are good for your health and protect your heart from various issues. Antioxidants are compounds produced by our bodies or can get it from certain foods. They help to delay or prevent cell injuries in your body caused by free radicles. Free radicles are harmful molecules when it enter our blood it may cause oxidative stress. Oxidative stress can increase your risk of getting chronic diseases like diabetes, cancer, and heart diseases. These free radicles may also damage your DNA and other cells. Please note that you never self- medicate and always speak to a doctor first. Antioxidants are present in our blood plasma or cell membrane. It also presents certain vitamins and minerals such as vitamins A, E, K, and C, copper, zinc, iodine, and manganese. Certain proteins like glutathione and alpha-lipoic acid. Phytochemicals like quercetin, carotenoids, zeaxanthin, ellagic acid, and flavonoids also have good amounts of antioxidants in them. From my experience, I may suggest trying out recipes with avocado if you are looking for antioxidant-rich foods. It might be an excellent choice because it has unmatched levels of vitamin E. Antioxidants are found in certain foods that prevent the damage caused by free radicals by neutralizing them. Here we enlisted some of the most powerful antioxidant foods —. Good news for chocolate lovers! Dark chocolate is very nutritious as it is packed with cocoa, minerals, and antioxidants. It is one of the foods which has the highest amount of antioxidants. They contain cocoa flavanols which are potent antioxidants that protect your skin from the sun. It also has an anti-inflammatory property which regulates the blood pressure and lowers the risk of heart disease. Foods with those high ORAC values are often associated with a bright pigmentation and hue, and are the most useful when integrated into post-training fuel. Use color as a guide when determining antioxidant quality, if you don't have the ability to measure or look up ORAC scores. Look to brightly-colored fruits and vegetables such as starchy vegetables, berries, artichokes, and dark chocolate or cocoa as workout recovery dietary staples. According to Trista Best, MPH, RD, LD , blueberries as well as most berries have a high ORAC value — between 4, and 9, — depending on whether they are grown wild or farmed. So, use them as a topping for yogurt, oatmeal, or salads, or as an ingredient for homemade oat or granola energy bars, protein truffles, and bites. A few more to note, courtesy of Best: kale, with an ORAC value of 1,, and red cabbage, with an ORAC value of 2, But what do these numbers mean, exactly? Turmeric has an ORAC value of , per grams, for reference. A few other antioxidant-rich spices and herbs with high ORAC scores per grams include cloves and ginger, with , and 28, ORAC values, respectively, among others. Antioxidant vitamin E is most available in hazelnuts 4. All of these have other antioxidants, too. |
| Recent posts | Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract. At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be. The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke. Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease. Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells. Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment. Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid. Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition. In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin. Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress. Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:. The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:. Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health. Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease. Look for percent pure therapeutic grade oils, which are highest in antioxidants:. Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Aim to consume two to three servings of these herbs or herbal teas daily. The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells. Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation. Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term. Amounts up to milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis. Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements. Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers. Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems. Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries. Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD. Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water. Selenium benefits adrenal and thyroid health and helps protect cognition. It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma. Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress. Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels. One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss. Interestingly, researchers found that stir-frying and roasting helped retain the most antioxidants, while boiling and steaming caused significant reductions in antioxidant levels. Ascorbic acid, also known as vitamin C, is a water-soluble vitamin, which means that it dissolves in water. For this reason, cooking food in water with methods like boiling can cause a huge reduction in antioxidant content. However, not all compounds on the antioxidants list are affected in the same way by cooking. For example, one study found that consuming tomatoes cooked in olive oil significantly enhanced levels of lycopene in the blood by up to 82 percent compared to a control group. Similarly, another study in British Journal of Nutrition showed that stir-frying carrots significantly boosted the absorption of beta-carotene. For example, because during exercise oxygen consumption can increase by a factor of more than 10, taking high doses of antioxidants might interfere with proper exercise recovery. When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr. Axe on Facebook 82 Dr. Axe on Twitter 4 Dr. Axe on Instagram Dr. It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo. Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying. It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely. The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination. The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death. The duration of the studies varied widely from one month to 12 years, with varying dosages. The first inkling came in a large trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer. The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo. Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc. These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years. References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth. Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide. Nutrition journal. Semba RD, Ferrucci L, Bartali B, Urpí-Sarda M, Zamora-Ros R, Sun K, Cherubini A, Bandinelli S, Andres-Lacueva C. Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA internal medicine. Grodstein F, Kang JH, Glynn RJ, Cook NR, Gaziano JM. Archives of internal medicine. USDA Oxygen Radical Absorbance Capacity ORAC of Selected Foods, Release 2 Lee IM, Cook NR, Gaziano JM, Gordon D, Ridker PM, Manson JE, Hennekens CH, Buring JE. Lonn E, Bosch J, Yusuf S, Sheridan P, Pogue J, Arnold JM, Ross C, Arnold A, Sleight P, Probstfield J, Dagenais GR. Effects of long-term vitamin E supplementation on cardiovascular events and cancer: a randomized controlled trial. GISSI-Prevenzione Investigators. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. The Lancet. Milman U, Blum S, Shapira C, Aronson D, Miller-Lotan R, Anbinder Y, Alshiek J, Bennett L, Kostenko M, Landau M, Keidar S. Vitamin E supplementation reduces cardiovascular events in a subgroup of middle-aged individuals with both type 2 diabetes mellitus and the haptoglobin genotype: a prospective double-blinded clinical trial. Arteriosclerosis, thrombosis, and vascular biology. Hennekens CH, Buring JE, Manson JE, Stampfer M, Rosner B, Cook NR, Belanger C, LaMotte F, Gaziano JM, Ridker PM, Willett W. Lack of effect of long-term supplementation with beta carotene on the incidence of malignant neoplasms and cardiovascular disease. New England Journal of Medicine. Hercberg S, Galan P, Preziosi P, Bertrais S, Mennen L, Malvy D, Roussel AM, Favier A, Briançon S. The SU. MAX Study: a randomized, placebo-controlled trial of the health effects of antioxidant vitamins and minerals. Cook NR, Albert CM, Gaziano JM, Zaharris E, MacFadyen J, Danielson E, Buring JE, Manson JE. Marchese ME, Kumar R, Colangelo LA, Avila PC, Jacobs DR, Gross M, Sood A, Liu K, Cook-Mills JM. The vitamin E isoforms α-tocopherol and γ-tocopherol have opposite associations with spirometric parameters: the CARDIA study. Respiratory research. Berdnikovs S, Abdala-Valencia H, McCary C, Somand M, Cole R, Garcia A, Bryce P, Cook-Mills JM. Isoforms of vitamin E have opposing immunoregulatory functions during inflammation by regulating leukocyte recruitment. The Journal of Immunology. Duffield-Lillico AJ, Reid ME, Turnbull BW, Combs GF, Slate EH, Fischbach LA, Marshall JR, Clark LC. Baseline characteristics and the effect of selenium supplementation on cancer incidence in a randomized clinical trial: a summary report of the Nutritional Prevention of Cancer Trial. Cancer Epidemiology and Prevention Biomarkers. Age-Related Eye Disease Study Research Group. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. Archives of ophthalmology. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E and beta carotene for age-related cataract and vision loss: AREDS report no. Archives of Ophthalmology. Richer S, Stiles W, Statkute L, Pulido J, Frankowski J, Rudy D, Pei K, Tsipursky M, Nyland J. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: the Veterans LAST study Lutein Antioxidant Supplementation Trial. Optometry-Journal of the American Optometric Association. Bartlett HE, Eperjesi F. Effect of lutein and antioxidant dietary supplementation on contrast sensitivity in age-related macular disease: a randomized controlled trial. European journal of clinical nutrition. Chew EY, Clemons TE, SanGiovanni JP, Danis RP, Ferris FL, Elman MJ, Antoszyk AN, Ruby AJ, Orth D, Bressler SB, Fish GE. JAMA ophthalmology. Evans JR, Lawrenson JG. Cochrane Database of Systematic Reviews. Christen WG, Glynn RJ, Gaziano JM, Darke AK, Crowley JJ, Goodman PJ, Lippman SM, Lad TE, Bearden JD, Goodman GE, Minasian LM. Age-related cataract in men in the selenium and vitamin e cancer prevention trial eye endpoints study: a randomized clinical trial. Kryscio RJ, Abner EL, Caban-Holt A, Lovell M, Goodman P, Darke AK, Yee M, Crowley J, Schmitt FA. JAMA neurology. Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane database of systematic reviews. Albanes D, Heinonen OP, Taylor PR, Virtamo J, Edwards BK, Rautalahti M, Hartman AM, Palmgren J, Freedman LS, Haapakoski J, Barrett MJ. α-Tocopherol and β-carotene supplements and lung cancer incidence in the Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study: effects of base-line characteristics and study compliance. JNCI: Journal of the National Cancer Institute. Omenn GS, Goodman GE, Thornquist MD, Balmes J, Cullen MR, Glass A, Keogh JP, Meyskens Jr FL, Valanis B, Williams Jr JH, Barnhart S. Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. New England journal of medicine. Hercberg S, Ezzedine K, Guinot C, Preziosi P, Galan P, Bertrais S, Estaquio C, Briançon S, Favier A, Latreille J, Malvy D. Antioxidant supplementation increases the risk of skin cancers in women but not in men. The Journal of nutrition. Klein EA, Thompson IM, Tangen CM, Crowley JJ, Lucia MS, Goodman PJ, Minasian LM, Ford LG, Parnes HL, Gaziano JM, Karp DD. Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial SELECT. Joshipura KJ, Hu FB, Manson JE, Stampfer MJ, Rimm EB, Speizer FE, Colditz G, Ascherio A, Rosner B, Spiegelman D, Willett WC. The effect of fruit and vegetable intake on risk for coronary heart disease. Annals of internal medicine. Bhupathiraju SN, Wedick NM, Pan A, Manson JE, Rexrode KM, Willett WC, Rimm EB, Hu FB. Quantity and variety in fruit and vegetable intake and risk of coronary heart disease. The American journal of clinical nutrition. |
| Request Rejected | Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:. The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:. Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health. Along with antioxidant foods, certain herbs, spices and essential oils derived from nutrient-dense plants are extremely high in healing antioxidant compounds. Here is another list of the herbs you can try adding to your diet for increased protection against disease. Look for percent pure therapeutic grade oils, which are highest in antioxidants:. Other antioxidant-rich herbs include garlic, cayenne pepper and green tea. Aim to consume two to three servings of these herbs or herbal teas daily. The American Heart Association, Mayo Clinic and Cleveland Clinic recommend getting antioxidants from whole foods and a wide variety of sources. Glutathione is a peptide consisting of three key amino acids that plays several vital roles in the body, including helping with protein use, creation of enzymes, detoxification, digestion of fats and destruction of cancer cells. Glutathione peroxidase can prevent lipid peroxidation, which can fight inflammation. Derived naturally from foods like berries and leafy greens, quercetin seems to be safe for almost everyone and poses little risk. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term. Amounts up to milligrams taken twice daily for 12 weeks appear to be very safe for helping manage a number of inflammatory health problems, including heart disease and blood vessel problems, allergies, infections, chronic fatigue and symptoms related to autoimmune disorders like arthritis. Lutein has benefits for the eyes, skin, arteries, heart and immune system, although food sources of antioxidants seem to be generally more effective and safer than supplements. Some evidence shows that people who obtain more lutein from their diets experience lower rates of breast, colon, cervical and lung cancers. Known for improving immunity, vitamin C helps protect against colds, the flu, and potentially cancer, skin and eye problems. Resveratrol is an active ingredient found in cocoa, red grapes and dark berries, such as lingonberries, blueberries, mulberries and bilberries. Astaxanthin is found in wild-caught salmon and krill and has benefits like reducing age spots, boosting energy levels, supporting joint health and preventing symptoms of ADHD. Selenium is a trace mineral found naturally in the soil that also appears in certain foods, and there are even small amounts in water. Selenium benefits adrenal and thyroid health and helps protect cognition. It may also fight off viruses, defend against heart disease and slow down symptoms correlated with other serious conditions, like asthma. Chlorophyll is very helpful for detoxification and linked to natural cancer prevention, blocking carcinogenic effects within the body, and protecting DNA from damage caused by toxins or stress. Cooking can alter the content of antioxidants in food, and certain cooking methods can have a different impact on antioxidant levels. One study published in Preventive Nutrition and Food Science evaluated the effects of different cooking methods on the antioxidant content of red pepper to determine which methods can help minimize antioxidant loss. Interestingly, researchers found that stir-frying and roasting helped retain the most antioxidants, while boiling and steaming caused significant reductions in antioxidant levels. Ascorbic acid, also known as vitamin C, is a water-soluble vitamin, which means that it dissolves in water. For this reason, cooking food in water with methods like boiling can cause a huge reduction in antioxidant content. However, not all compounds on the antioxidants list are affected in the same way by cooking. For example, one study found that consuming tomatoes cooked in olive oil significantly enhanced levels of lycopene in the blood by up to 82 percent compared to a control group. Similarly, another study in British Journal of Nutrition showed that stir-frying carrots significantly boosted the absorption of beta-carotene. For example, because during exercise oxygen consumption can increase by a factor of more than 10, taking high doses of antioxidants might interfere with proper exercise recovery. When it comes to protection against things like cancer or heart disease, overall the medical literature seems conflicting. Although some studies found a positive relationship between antioxidant supplementation and risk reduction, others have not found such positive effects. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr. Axe on Facebook 82 Dr. Axe on Twitter 4 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 68 Share on Email Print Article Your heart plays a crucial role in your health. Axe on Facebook 14 Dr. Axe on Twitter 22 Dr. Axe on Pintrest Share on Email Print Article Most couples, at some point in their relationships, will deal with issues Axe on Facebook Dr. Axe on Twitter 5 Dr. Axe on Facebook 22 Dr. Axe on Pintrest 0 Share on Email Print Article Derived from the amino acid tyrosine, tyramine is found in various protein View All. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants. Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins Shellfish like oysters, mussels, and clams are loaded with nutrients — especially zinc — that may promote recovery. Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery 29 , 30 , Eating healthy high carb foods , such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair In fact, inadequate carb intake may impair wound healing and delay recovery Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing. Rest is essential when recovering from an illness, injury, or surgery. In fact, lack of sleep may harm immune function and delay recovery 36 , Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration needs 38 , Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Smoking and drinking can delay recovery, impair wound healing, and suppress your immune system 40 , 41 , 42 , Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. When recovering from illness or surgery, you should fuel your body with foods that are high in nutrients and compounds that promote healing. Salmon , nuts, cruciferous veggies, and several other foods may help optimize recovery. Getting plenty of rest, staying hydrated, and avoiding smoking and alcohol promote optimal healing as well. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When it comes to sports, injuries are an unfortunate part of the game. Here are 14 foods and supplements to help you recover from an injury more…. It is very important to build strong and dense bones. Here are 10 natural nutrition and lifestyle tips to build and maintain healthy bones. A few simple changes to your habits can go a long way in boosting your immune health. Here are 9 tips to boost your body's natural defenses. Garlic is a nutrient-rich addition to any diet. Learn about its potential power to help prevent and treat disease, from heart disease to cancer. Medicinal mushrooms are making their namesake for carrying a heavy dose of healing compounds. From fighting cancer to managing stress, these fungi are…. A balanced gut is essential for optimal digestion, absorption of nutrients, and elimination. Many diseases can be traced back to an imbalance of the…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 10 of the Best Foods to Help You Heal. Medically reviewed by Amy Richter, RD , Nutrition — By Jillian Kubala, MS, RD on August 12, Share on Pinterest. Leafy green vegetables. |
by Melissa Antioxidantrich Aug Antioxidaht-rich, You may have Antioxidant-rich foods for recovery that antioxidants can Antioxidan-trich reduce your recovery time after strenuous exercise. You know Antioixdant-rich stiffness, swelling, pain, fatigue Antioxidant-rich foods for recovery reduced strength Incorporating indulgences your muscles experience after a good workout. They bring fluid and immune cells to help fix those muscle cells so they can start rebuilding. This causes inflammation and oxidative stress that show up as the symptoms of EIMD. After a workout, the inflammation actually helps to repair the muscle, so this inflammation is exactly what is needed so that the muscle can rebuild a bit stronger than it was before. Video
Cancer Prevention on Your Plate: 7 Foods to Keep You HealthyAntioxidant-rich foods for recovery -
Turmeric has an ORAC value of , per grams, for reference. A few other antioxidant-rich spices and herbs with high ORAC scores per grams include cloves and ginger, with , and 28, ORAC values, respectively, among others. Antioxidant vitamin E is most available in hazelnuts 4.
All of these have other antioxidants, too. Plus, some antioxidants are better absorbed in the presence of fat, so consider pairing foods that are rich in fat-soluble vitamins, like vitamins A and E, with a food that contains healthy fat, such as olive oil or avocado.
For example, you can combine carrots containing beta-carotene, which is converted to vitamin A in the body or broccoli a source of vitamin E with hummus for quick, antioxidant-rich recovery snacks. You can also maximize the benefits of antioxidant lycopene — another fat-soluble nutrient — by enjoying a post-workout dinner that pairs whole grain pasta with red sauce, the latter being a rich source of lycopene.
Close drawer Item added to cart. Close drawer. Orders DEKA Help. Facebook Share on Facebook Tweet Tweet on Twitter Pin it Pin on Pinterest Whatsapp Share on Whatsapp Email. Risk Factors, Prevention, And More. Customer Reviews. Elizabeth Moody.
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Sending in my DNA to getting the results took less then 24hours. Other antioxidants include lycopene, carotenoids, lutein, zeaxanthin, anthocyanins , quercetin, glutathione and flavonoids like rutin.
As described above, the single most important benefit of antioxidants is counteracting free radicals found inside every human body, which are very destructive to things like tissue and cells. Free radicals are responsible for contributing to many health issues and have connections to such diseases as cancer and premature aging of the skin or eyes.
The body uses antioxidants to prevent itself from the damage caused by oxygen. Electrons exist in pairs; free radicals are missing an electron. This is their weapon of sorts. Free radicals then damage DNA, cellular membranes and enzymes.
Many foods that provide these nutrients also supply antioxidants called lutein and zeaxanthin, nicknamed the eye vitamins , found in brightly colored foods like fruits and vegetables — especially leafy greens and types that are deep orange or yellow. These antioxidants are believed to be easily transported around the body, especially to the delicate parts of the eyes called the macula and the lens.
In fact, there are more than different types of carotenoids found in nature, but only about 20 make their way into the eyes.
Of those 20, lutein and zeaxanthin are the only two macular carotenoids that are deposited in high quantities into the macular portion of the eyes, which is one of the earliest to be damaged during aging.
Research shows that high-lutein sources like spinach are proven to help decrease eye-related degeneration and improve visual acuity. Similarly, flavonoid antioxidants found in berries, such as bilberries or grapes also great sources of the antioxidant resveratrol , may be especially beneficial at supporting vision into older age.
Perhaps most noticeably, free radicals speed up the aging process when it comes to the appearance and health of your skin. Using antioxidants for skin may help combat this damage, especially from eating sources high in vitamin C, beta-carotene and other antioxidants.
Vitamin A and C have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C, specifically, is a powerful antioxidant that can help reduce the effect of oxidative damage caused by pollution, stress or poor diet.
Vitamin A deficiency has also been linked to skin dryness, scaling and follicular thickening of the skin. Similarly to how free radicals damage surface skin cells, keratinization of the skin, when the epithelial cells lose their moisture and become hard and dry, can occur in the mucous membranes of the respiratory, gastrointestinal tract and urinary tract.
At this point, the data does not show that all antioxidants are effective in protecting against heart disease, but some, such as vitamin C, do seem to be. The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50 percent decreased risk of stroke.
Countless studies also have found that people who consume highly plant-based diets — loaded with things like fresh veggies, herbs, spices and fruit — have a better chance of living longer and healthier lives with less heart disease.
Some research has unearthed a potential connection between antioxidants and cancer. In fact, studies have found that high intakes of vitamin A, vitamin C and other antioxidant foods could help prevent or treat several forms of cancer thanks to their ability to control malignant cells in the body and cause cell cycle arrest and apoptosis destruction of cancer cells.
Retinoic acid, derived from vitamin A, is one chemical that plays important roles in cell development and differentiation, as well as cancer treatment. Lung, prostate, breast, ovarian, bladder, oral and skin cancers have been demonstrated to be suppressed by retinoic acid.
Another study collected numerous references demonstrating the findings of retinoic acid in protection against melanoma, hepatoma, lung cancer, breast cancer and prostate cancer. Many studies have found that people eating plant-based diets high in antioxidants, such as the Mediterranean diet , have better protection over cognition.
In addition to improving heart health and cognitive function, some research suggests that antioxidants could aid in the prevention of type 2 diabetes. For example, one animal model out of Japan showed that administering antioxidants to mice helped preserve the function of beta cells in the pancreas, which are responsible for the production of insulin.
Another large review of 12 studies found that vitamin E helped reduce blood sugar levels, while vitamin C was effective at decreasing levels of oxidative stress.
Antioxidants may be easier to add to your diet than you might think. Based on ORAC scores provided by Superfoodly based on research from a broad number of sources , below are some of the top antioxidant foods by weight:.
The ORAC scores above are based on weight. This means that it might not be practical to eat high amounts of all of these antioxidant foods. Other high-antioxidant foods not listed above, which are still great sources and highly beneficial, include common foods like:. Try to consume at least three to four servings daily of these antioxidant-rich foods even more is better for optimal health.
The DNA Blog » Foodds and nutrition. Though such a High-carb diet for athletes may sound a foodw probability, Antioxidant-rich foods for recovery can turn it into foodss possibility Antioxieant-rich opting Antioxidant-rich foods for recovery a sensible diet plan that includes foods rich in antioxidants. Antioxidants are naturally occurring chemicals in foods that help to counter the detrimental effects of oxygen free radicals, which form during normal metabolism. External factors like pollution, ultra-violet radiation, and X-rays also produce free radicals that affect our system. Free radicals are deprived of oxygen and are responsible for the development of serious ailments, including cancer and heart disease.
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