Human body requires oxygen to survive and oxygen leads to oxidation which is important part of healthy body metabolism. Oxidations process in the body produce highly unstable free radicals which will start a chain reaction that cause cellular damages. Therefore, our body naturally produce some antioxidants that neutralise free radicals so that keeping free radical level on check.
Our body cells are subjected to free radicals attack on a daily basis. Free radicals can easily outnumber antioxidants and cause oxidative stress. Here are some factors contributing to oxidative stress
- Toxic chemicals : cigarette smokes, pesticides, excessive alcohol, drugs
- Radiation : Ultra-violet light from sun, x-ray, electronic devices
- Inflammations and infections
- Over exercise
- Lack of exercise
- Trauma and injuries
Excessive free radicals in the body leading to oxidative stress and eventually cause chronic diseases by damaging major components of the body cells.
Here are some of the powerful protective effects of antioxidants
- Protect cells by shielding them from free radicals attack
- Repair damaged molecule due to oxidation
- Induce self-destruction in cancer cells
- Promote higher antioxidants production in the body
- Prevent formation of free radicals by attaching to heavy metals and removing from body
Human body can naturally produce some antioxidants. However, the production capacity of antioxidants in the body declined as we age. In addition, human body cannot produce some vital antioxidants. Therefore, it is very important to obtain sufficient antioxidants from diet. Higher level of antioxidants are usually found in plant-based foods as compared to animal-based foods.
Antioxidants value of food is measured by ORAC (Oxygen Radical Absorbance Capacity). Although there is no established daily recommended ORAC unit, according to USDA, daily intake of 5000 ORAC unit is suggested. FDA suggested 5 servings of fruits and vegetables a day to ensure around 3500 ORAC units intake. Here are some of the tips to increase antioxidant intake from diet.
- Eat fruits with skin
- Quick stir fry, steam or eat raw
- Avoid slow cooking
- Avoid pre-soaking fruits & vegetables
- Eat variety of colours
- Use high antioxidant spices such as turmeric, cinnamon & ginger
According to Dr. Richard Cutler, Former Director of the National Institute of Aging, Washington DC, “The Amount of antioxidants in your body is directly proportional to how long you will live.”
根据美国华顺顿特区国家老龄研究所前主任理查德.卡特勒医生指出 “您体内抗氧化剂量和您寿命的长短比例是成正比的。”❤️ Follow me 关注我 ❤️