Free radicals are created by our bodies through metabolic processes to protect us from viruses and bacterias. However, our bodies sometimes produce too many oxygen molecules with unpaired electrons. This is where the free radicals become dangerous, reacting with other molecules freely due to the extra electron called ‘oxidation’. To protect ourselves from this process, we need antioxidants to help stabilize these unpaired electrons. If there is too much oxidative stress on our bodies, we begin to react negatively. This can be from damaged DNA to cell death. Read more to find out foods that protect you from free radicals:
Saponins
Saponins are beans or legumes. This can include chickpeas, green peas, kidney beans, lentils, and more. A study was done to test the effects of saponins on free radicals of rats. After performing the study, it was found that antioxidant activity was increased with the presence of saponins.
Allyl Sulfides
Allyl Sulfides, better known as foods such as onions, garlic, leeks, and chives. While an antioxidant that protects you from free radicals, allyl sulfides also protect your brain by keeping your gut healthy as well! The antioxidant properties, however, are found in ‘diallyl sulfides’. These also have anti-inflammatory properties.
Lignans
Lignans are found in seeds. Flaxseeds, sunflower seeds, pumpkin seeds, poppy seeds, and more. Thanks to the antioxidant metabolic processes these go through, lignans are great ways to protect yourself from free radicals. Lignans also protect you from developing cancer! Enterolactone is the substance found in the gut due to the bacteria formed from the lignans that work as an antioxidant.
Phytic Acid
Phytic acids are whole grains and legumes. This is wheat, oats, rice, black beans, pinto beans, and more. Phytic acids are great, natural antioxidants through its metabolic processes. Its iron compound suppresses iron-catalyzed oxidative reactions which, in turn, deem it to be an antioxidant. Not only that, but they help fight against colon cancer!
Carotenoids
Carotenoids are those foods that are naturally pigmented orange, red or yellow. The colors carotenoids produce are formally known as lycopene (red), lutein (yellow), and zeaxanthin (orange). Carotenoid foods include tomatoes, carrots, watermelon, and more. Carotenoids are great sources of antioxidants, especially with photooxidative processes.
Curcumin
Curcumin is a yellow pigment from a plant. Found in things such as turmeric, we can label these as antioxidants. Not only are they antioxidants, but they also hold anti-inflammatory properties as well! Protecting against oxidative damage on membranes, we can also find curcumin a great way to fight against carcinogens.
Indoles
Indoles can be found in a ton of different household vegetables. These include broccoli, cauliflower, cabbage, and more. Derivatives of the indoles are what have been found to hold antioxidative properties. Not only are they antioxidants, but also cytoprotective (the ability to protect against gastric mucosal injury).
Glutathione
These are what we know as green and leafy vegetables. Not only those but also garlic, asparagus, watermelon, and more. Glutathione works best in the liver to fight off free radicals and work as an antioxidant. This is because glutathione synthesis works alongside hepatocytes (liver cells).
Isoflavones
Isoflavones are like legumes. High in soy, you can find these in soy milk, soy beans, soy nuts, and more. These are great sources of antioxidants and other health benefits. A study was done in order to test the effectiveness of the antioxidant with promising results of enhanced antioxidative action.
Flavonoids
Flavonoids are popular antioxidants. Based on their colors anthocyanins (purples/pinks), resveratrol (blues), and quercetin (reds), each of these holds antioxidative properties. These can be found in grapes, blueberries, raspberries, strawberries, and more. In a study, it was found that not only are they antioxidants, but also work as antimicrobials, photoreceptors, antiallergics, and antivirals.
