As free radicals a. the knights. The more antioxidants our bodies have on hand, the more powerful the force against the free radical insurgence. Our bodies are heat-generating machines that depend on oxygen to carry out basic metabolic functions.

In addition, the environment is teeming with them in the form of cigarette smoke, pollution, certain foods, and chemicals.

Even your drinking water and the sun that warms your face are creating free radicals. These free radicals, which are constantly proliferating throughout our bodies, are missing an electron.

This makes them highly unstable. Want to read. Rate this book. Nature's Defenders: Unlocking the Antioxidant Code to Combat Inflammation.

Barrett Williams , Chatgpt Chatgpt. Dive into the empowering world of optimal health and wellness with "Nature's Defenders," your quintessential guide to unlocking the potent force of antioxidants in your daily life. Traverse the interconnected landscape of nutrition and science, where each page turns into a journey through the inner workings of your body and the foods that fuel its resilience against modern-day health challenges.

Starting with the basics, the book meticulously explains the role of antioxidants and inflammation in the body, enlightening readers on their delicate interplay and the profound impact on overall health. Embark on a flavorful exploration of an antioxidant-rich diet, with practical insight on how to select foods that pack the most powerful nutritional punch.

Satisfy your palate and your body's needs as you discover how to seamlessly integrate superfoods into your daily meals, enhancing not only your health but also your enjoyment of nature's bounteous offerings. Phytochemicals, nature's antioxidant warriors, are demystified, giving you a guide to the vast array of plant-based compounds that safeguard your body's cells.

You'll learn to craft an antioxidant-rich spice cabinet, turning every meal into a therapeutic experience that transcends the mere pleasure of taste. Shop Shop Edits The Hair Growth Collection The Essentials Bestsellers The Skin Collection About Who We Are Sustainability Our Ingredients Our Subscriptions Learn Search.

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But if we look closely at the word antioxidant it may seem like a paradox. After all, oxygen is essential to our well being.

Why should we want to oppose it with an antioxidant? Breathing oxygen connects us to life. If the brain is deprived of oxygen for more than a few minutes, irreparable damage occurs, followed by death.

So why should the body need an abundance of antioxidants—chemicals that fight the effects of oxygen? The answer to this question lies in the subtle but essential distinction between oxygenation and oxidation, a truly profound difference that takes us back to the evolutionary roots of the one hundred trillion cells in our bodies.

So how do we get antioxidants? Fruits, vegetables and cereals, including barley, corn, millet, and oats, and legumes, including broad beans, pinto beans, and soybeans, are potent sources of antioxidant vitamins. Fruits and vegetables also contain a variety of phytonutrients that often act as antioxidants, protecting the cells of the body from the damaging effects of free radicals.

Some of the best sources of antioxidants are berries, ginger, pomegranate, sunflower seeds and walnuts. Citrus fruits and berries contain bioflavonoids such as hesperidin and anthocyanins, while vegetables such as Brussels sprouts, peppers, kale and spinach contain quercetin, apigenin, myricetin and luteolin.

Corn, egg yolks and green vegetables contain lutein and zeaxanthin, and meat, especially organ meat, contains alpha-lipoic acid, coenzyme Q10 and selenium.

But fruits, vegetables, cereals and legumes are not the number-one source of antioxidants in the U. The Dietary Guidelines for Americans recommend 2 to 6 ½ cups of fruits and vegetables a day, or the equivalent of 4 to 13 servings depending on your age, gender, and activity level.

Surprisingly, coffee is the leading source of antioxidants in the U. diet—not because it is especially high in antioxidants, but because Americans drink so much of it. Their morning coffee gives Americans nearly 1, mg daily of antioxidants in the form of polyphenols.

The second and third dietary sources of polyphenols in the U. There are literally thousands of naturally occurring antioxidants, but to get you started, here is a list of better-known antioxidants and the dietary sources of these nutrients.

Beta-carotene: Yellow, orange and green fruits and vegetables such as apricots, carrots, kale, kohlrabi, parsley, spinach and turnip greens. Coenzyme Q Organ meat is a potent source of CoQ10, and mackerel, peanuts, sardines, soybeans, spinach, beef and chicken contain smaller amounts.

Ellagic acid: Berries, pecans, pomegranates and walnuts. Epicatechins, catechins and thearubigins: Green tea and black tea. Hesperidin: Citrus fruits are the most potent sources. Lutein and zeaxanthin: Corn, egg yolks, and green vegetables and fruits broccoli, Brussels sprouts, kale, cabbage, green beans, green peas, spinach, kiwi, and honeydew melon.

Lycopene: Red and pink fruits including papaya, pink grapefruit, pink guava, tomatoes and watermelon. Selenium: Seafood, meat, and organ meats. Plant sources such as whole grains and seeds vary in content depending on the selenium content of the soil where they were grown.

Turmeric: The spice is commonly used in curries and South Asian cuisine. If the body cannot process and remove free radicals efficiently, it can lead to oxidative stress that can harm healthy cells, impair body function, and increase the risk of chronic conditions. Antioxidants are nutrients that help neutralize free radicals, minimize their damage to our body, and protect and boost overall health.

The most familiar antioxidants are vitamins C and E, selenium, and carotenoids, such as beta-carotene, lycopene, lutein, and zeaxanthin. Many plant-based foods are rich in natural nutrients called phytonutrients with high antioxidant properties, such as flavonoids, carotenoids, polyphenols, anthocyanins, catechins.

Plant-based foods are usually the best sources of naturally-occurring antioxidants, including orange and dark, leafy green veggies high in beta-carotene, citrus fruits high in flavanones, and red, purple, and blue coloured foods high in anthocyanins and flavonoids.

As a bonus, fruits, vegetables and whole grains high in antioxidants are also typically high in fiber, low in saturated fat and cholesterol, and good sources of vitamins and minerals. To support your daily intake of antioxidants, we have encapsulated extracts of French beach pine, pomegranate, and vitamin C, which helps protect the cells from oxidative stress and support the normal function of the immune system.

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In topical formulations, nutrients like fatty acids protect the skin from environmental aggressors and reduce the appearance of aging. This superfruit is also abundant in vitamins and minerals.

Oxidative stress is often referred to in the world of health, and it happens when we are stressed, either physically, mentally or from harsh environmental conditions. That creates free radicals and the skin is usually one of the first places to show it, with wrinkles, fine lines, sagginess, dark spots and discoloration.

Antioxidants help the body repair damaged skin cells faster. The result is a more youthful appearance. One of the many great benefits of acai oil is that it has long-lasting effectiveness. Many other oils can lose potency over time because of exposure to light or oxygen, but the antioxidant properties of acai oil remain consistently high.

When acai oil is processed and stored well cool, dark place , even for a long time, effectiveness is not diminished. Remember to consume your nutrients AND use them topically in your creams and oils.

Acai is a good source of:. Anthocyanins and flavonoids : Both powerful antioxidants that neutralize free radicals and assist in in the body's cell protection system. Vitamin A : This vitamin is a wrinkle fighter.

An antioxidant, this vitamin keeps your skin moist and clear. Retinol is a form of Vitamin A that promotes clear pores, increases collagen, and reduces fine lines, wrinkles, and skin discolorations. Vitamin C : A natural antioxidant with anti-inflammatory properties.

It also protects against UV damage. As a precursor of collagen within the body, it keeps our skin firm, tight, and bright. Vitamin C has been cited in numerous studies for its role in anti-aging.

B Vitamins : B vitamins help us digest our food, which is good for proper absorption. They transport nutrients to all the cells, including our skin, and fight free radicals.

While all B vitamins do work together , acai is particularly rich in:. Acai benefits for skin include the power of antioxidants, vitamins, minerals and other nutrients, all of which work together to protect the skin from environmental pollutants and other harmful substances that create free radicals.

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They protect the body from the damaging effects of free radicals by-products of the body's normal chemical processes. Free radicals attack healthy cells, which changes their DNA, allowing tumors to grow.

Research is underway to investigate the role of antioxidants in decreasing the risk of developing cancer. According to the National Cancer Institute NCI , vitamin C may protect against cancer of the oral cavity, stomach, and esophagus and may also reduce the risk of developing cancers of the rectum, pancreas, and cervix.

Also known as ascorbic acid, vitamin C may provide protection against breast and lung cancer. According to the American Dietetic Association and USDA Nutrient Database for Standard Reference, the following foods are good sources of vitamin C:. The recommended dietary allowance RDA for vitamin C has recently been increased to 75 milligrams per day for women and 90 milligrams per day for men.

If you smoke cigarettes, it is recommended to increase your intake of vitamin C to milligrams per day. Beta carotene, also known as provitamin A, may help decrease the risk of developing cancer.

According to the American Cancer Society, this nutrient may prevent certain cancers by enhancing the white blood cells in your immune system. White blood cells work to block cell-damaging free radicals. Good sources of beta carotene are dark green leafy and yellow-orange fruits and vegetables. In the body, beta carotene is converted to vitamin A.

Eating foods rich in beta carotene is recommended to possibly decrease the risk of developing stomach, lung, prostate, breast, and head and neck cancer. However, more research is needed before a definite recommendation on beta carotene consumption can be made. Overdosing on beta carotene is not recommended.

Large doses can cause the skin to turn a yellow-orange color, a condition called carotenosis. High intakes of beta carotene in supplement form may actually cause lung cancer in people at risk, such as smokers. While there is a recommended dietary allowance for vitamin A, there is not one for beta carotene.

Examples of some foods high in beta carotene include the following:. Vitamin E is essential for our bodies to work properly. Vitamin E helps to build normal and red blood cells, as well as working as an antioxidant. Research is finding evidence that vitamin E may protect against prostate and colorectal cancer.

The recommended dietary allowance for vitamin E is 15 milligrams per day. The adult upper limit for vitamin E is 1, milligrams per day. Good sources of vitamin E and the amount each serving contains include the following:. Since some sources of vitamin E are high in fat.

A synthetic form of a vitamin E is available as a supplement. Vitamin E supplementation is probably not needed for most individuals because vitamin E is a fat-soluble vitamin and is stored in our bodies.

Very high doses of vitamin E can also interfere with the way other fat-soluble vitamins work. Also, large doses of vitamin E from supplements are not recommended for people taking blood thinners and some other medications, as the vitamin can interfere with the action of the medication.

To make sure you are meeting your needs, eat a varied diet that includes whole-wheat breads and cereals. There is no recommended dietary allowance for antioxidants. Eat a variety of foods, including plenty of fruits and vegetables, to ensure you are getting adequate amounts in your diet.

In honor of Colon Cancer Awareness month , we'll be featuring four colorectal cancer friendly recipes each week during the month of March. Broccoli, cabbage, collard greens, kale, cauliflower and Brussels sprouts are all cruciferous vegetables.

This vegetable family contains powerful phytochemicals, including carotenoids, indoles and glucosinolates and isothiocyanates, which have been studied and shown to slow the growth of many cancers. Get the recipe ». Apple Muffins. Baked Oatmeal. Banana Bran Muffins. Banana-Oatmeal Hot Cakes.

Multigrain Pancakes with Strawberry Sauce. Orange Bran Flax Muffins. Spring Vegetable Frittata. Whole Wheat Blueberry Muffins.

Pesto Toastini. Fiesta Quesadillas with Black Beans. Skewered Shrimp, Chicken and Pineapple with Honey Orange Dipping Sauce. Zucchini Bites. Asparagus and Scallion Soup with Almonds. Black Bean and Corn Salad. Broccoli Sunflower Salad.

Butternut Squash Soup. California Citrus Greens Salad with Garlic Dressing. Carrot and Apple Soup. Creamy Irish Soup. Crunchy Chicken Salad. Curried Chicken Salad. Curried Chickpea Salad with Walnuts. Easy Pea Soup with Tarragon. Egyptian Red Lentil Soup.

Fall Stew in a Pumpkin with Poblano-Cucumber Salsa. Golden Fruit Salad. Hawaiian Star Soup. Hearty Vegetable and Brown Rice Soup. Hot and Sour Soup.

Lentil Sweet Potato Soup. Marinated Artichoke Potato Salad. Melon Salad. Minty Cucumber-Quinoa-Grape Salad.

Mulligatawny Soup. Papaya, Chicken and Pecan Salad. Pluot Summer Salad. Pomegranate Salad. Pumpkin Bisque. Roasted Asparagus Salad.

Salmon Salad with Pimento and Herbs. Shredded Carrot and Beet Salad. Spicy Black Bean Salad. Spinach Salad with Strawberry Vinaigrette.

Spinach, Red Bell Pepper and Feta Cheese Salad with Yogurt Dressing. Spring Pea Soup. Summer Rice Salad. Sweet and Spicy Carrot Salad. Vegetable Soup. Whole Grain Salad. Anytime Burrito. Baked Tofu Kabobs. Bean and Vegetable Enchilada Casserole.

Bean Surprise. Broiled Portobello Mushrooms. Cajun Salmon over Polenta. Chicken Chili. Chicken Enchilada Casserole. Cranberry Salmon. Cranberry-Turkey Salad Sandwiches. Crispy Parmesan Turkey Cutlets. Crunchy Veggie Wrap. Easy Spinach Lasagna. Eating Well Sloppy Joe.

Egg, Spinach, and Bacon Sandwiches. Fish Filet with Squash and Herbs. Greek-Style Scallops. Grilled Ginger Tuna. Grilled Halibut with a Tomato-Herb Sauce. Grilled Portobello Burgers.

Grilled Vegetable Polenta with Pan Roasted Red Pepper and Tomato Sauce. Halibut with Citrus and Garlic. Healthy Jambalaya. Hearty Beef Stew with Winter Vegetables. Hearty Mediterranean Stew. Herbed Polenta with Grilled Portobello Mushrooms.

Indonesian Salmon. Lasagna Rolls. Lemon Dijon Salmon. Mediterranean Grilled Veggie Pockets. Molasses-Cured Pork Loin with Apples. Mushroom Goulash. New American Plate "Tetrazzini" Casserole. New Tuna Salad. Peppers Stuffed with Barley, Parmesan and Onion.

Pizza Meat Loaf. Pumpkin Gnocchi. Quinoa and Mushroom Pilaf with Dill. Quinoa Stuffed Peppers. Roasted Pork Tenderloin with Maple Mustard Sauce. Scallion Crusted Arctic Char. Seared Scallops with Beet Puree and Arugula Salad.

Soft Tacos with Southwestern Vegetables. Spaghetti alla Carbonara. Speedy Summer Ratatouille. Spicy Broccoli, Cauliflower and Tofu. Steamed Halibut on Spinach with Lemon Sauce.

Stuffed Cornish Hens. Summer Tofu Kebab with Peanut Sauce. Sweet and Sour Chicken. Sweet and Sour Tofu. Tofu Cutlets Marsala. Turkey Reuben Grilled Sandwiches. Udon Noodles with Spicy Peanut Ginger Sauce.

Veggie Pita Pizzas. White Wine Coq au Vin. Whole Wheat Pasta with Fennel, Peas and Arugula. Zesty Roasted Chicken. Asian Green Bean Stir-Fry. Asian Pilaf. Avocado and Mango Salsa. Baked Sweet Potato Wedges.

Bok Choy with Sautéed Mushrooms and Shallots. Braised Kale with Black Beans and Tomatoes. Broccoli with Hazelnuts. Brussels Sprouts with Pecans and Dried Cranberries.

Butternut Squash Pilaf. Garlicky Greens. Honey-Roasted Parsnips, Sweet Potatoes and Apples. Lite Hummus Dip. Parmesan Orzo Primavera. Log in to check out faster.

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