Looking for something that makes you more energetic and boosted? If yes, then increase your antioxidant intake.
Antioxidants are foods that help to fight from oxidative damages so as to keep the body lively and active for a longer time period. You body always requires oxygen to survive, which results in the formation of radicals. These free radicals later on destroy and disturb the cells while causing the organs to lose their performance and functioning. Antioxidants help in reducing the formation of free radicals by controlling their production in one way the other.
Being an individual who is addicted to smoking, works out on daily basis or living in a polluted place, your focus should be on taking a healthy diet that consists of vegetables and fruits for optimal mineral and nutrient supply.
Many researches have been done on antioxidants and it has been found that some antioxidants supplements are effective in reducing the risks of different disease while some claimed that these supplements have no advantage. A person who wants to live healthier and longer should have to take proper diet with a definite proportion of fruits and vegetables in order to ensure the required level of antioxidant intake.
What kind of and how much antioxidant does an adult requires?
Antioxidant means those nutrients that can help you in reducing diseases with the help of different methods and mechanisms. For instance, some antioxidants may come in contact with oxidized molecules while others assist in keeping the cells protected by neutralizing and binding with oxidized minerals. It is necessary to keep in mind that your age, stress, genetic etc has a lot to do with antioxidant recommendations as the doctor has to study your body’s reuirements in order to suggest supplements accordingly.
It’s not necessary to take high dose of antioxidant supplements for better results or else, you might have to face some problems. Normally, some adults do not pay attention to the recommended daily intake of antioxidants and end up having selenium (100-200 mcg), lycopene to 15000 IU, mixed carotenoids and Vitamin E in form of the mixture of tocotrienols and tocopherols (100-200 IU). Remember that you can take high dose of Vitamin C as it is water soluble.
Recommended Daily Intake of Antioxidants for Children
There is a limit when it comes to children for giving antioxidant supplements as their body is young and doesn’t need that much of supplements as adults need. So, to identify the recommended daily intake of antioxidants, Doctor Weil suggests to go for 50% of the adult’s antioxidant supplements to kids between ages of 4-12. He then further recommended that children above 12 years should consult doctors for their antioxidant supplement intake.
Foods high in antioxidants
Eating fruits and vegetables like blueberries, leafy greens, papayas, carrots, tomatoes and watermelon turns out to be the best approach for ample supply of antioxidants. Green tea is also advantageous for ensuring sufficient antioxidant intake, which is normally referred to as catechins. It doesn’t help to those who are more conscious about their health and don’t want to take antioxidant supplements.
So, in order to avoid taking supplements, then follow some of the tips given below:
1. Give notice to food training
Nutritional value in your body depends upon what and how you used to consume the food items. Remember that taking raw vegetables promises to provide high level of antioxidants, except tomatoes that are particularly ideal for prostate cancer when cooked as they have a high content of lycopene.
Listed below are more tips of how to take cooked veggies for antioxidant supply:
- Minimize chopping
- Don’t peel
- Cook on high flame rather than on low flame
- Copper pots reduce the quantity of Vitamin C so avoid it.
- Antioxidants intake is higher in cold veggies
- Nutrients remain constant if you ever steam the food.
2. Food color matters
Colors matter a lot. Antioxidants give different colors to different foods which mean all of them contain a variety of antioxidants. Like, astaxanthin gives bright orange color to salmons and eggs’ yolks that works as an incredible anti-provocative antioxidant.
Don’t choose expensive fruit because all fruits contain the same useful nutrients, just pay attention to the variety of colors in fruits. Try to eat different foods on daily basis. Vegetables and fruits are more beneficial if you make their juice as this process also increases your intake.
Antioxidant intake is also higher in beverages you take; try to avoid fruit smoothies as they contain high level of sugar or calories that may increase your weight.
Foods like coffee, red wine, green tea, cherry juice and cranberry juice are a good source of antioxidants, having the ability to solve the problem of how to get antioxidants in your diet. But, don’t forget to consider the importance of creating perfect balance, self-control and range.
Matcha tea is a mixture of powdered tea leaves that is considered as an important source of antioxidants. owever, if you don’t like the taste, you can simply add ½ teaspoon powder to yogurts, smoothies or any morning cornflakes you eat.
4. Add spices and herbs
Adding herbs and spices makes your food tastier instead of adding salt, this can also boost your antioxidant intake. Turmeric is a best source of antioxidant but spices and herbs are better. Add spices and herbs on vegetables or prepare mix salad with them.
5. Bite neatly
If you want to balance nutrient with every intake, eat nuts and seeds in-between as they are high in antioxidants. For brain health, try eating Brazil nuts as they are the main source of selenium while vitamin E is higher in sunflowers and almonds.
If you are a chocolate lover and eat chocolate daily, then try to eat dark chocolate as it is rich in antioxidants and beneficial for heart diseases. If you are taking cacao (or dark chocolate) then a few squares are better.
Are there any side effects of taking too much antioxidants?
Excessive consumption may affect your health due to which, you should always search for the recommended daily intake of antioxidants suggested by expert nutritionists. Make sure, if you are taking antioxidants with a high content of selenium, then don’t take more than 400 mcg per day as it may be risky for your health.
Nowadays, most of the people consume 108 mcg per day, which is why Dr. Weil puts the limits of 100200 mcg intake of antioxidants per day. kin’s orange pigmentation is also the result of high dosage of carotenoid, which is beta-carotene. on’t worry, it would go as you reduce its intake over time.