What are Antioxidants, where are they found and why are they useful. Here are some recipes for the daily amount

What Are Antioxidants?
Antioxidants are compounds that inhibit oxidation, a chemical reaction that can produce free radicals leading to cellular damage. They neutralize free radicals by donating an electron, preventing the chain reactions that damage cells and contribute to aging and diseases such as cancer and heart disease.
Sources of Antioxidants
Antioxidants are naturally found in a variety of foods, primarily plant-based ones. Common antioxidants include:
  • Vitamin C: Citrus fruits, strawberries, bell peppers, broccoli.
  • Vitamin E: Nuts, seeds, spinach, and vegetable oils.
  • Beta-carotene: Carrots, sweet potatoes, kale, spinach.
  • Flavonoids: Berries, apples, citrus fruits, onions, dark chocolate.
  • Polyphenols: Tea, coffee, red wine, and various fruits.
  • Selenium: Brazil nuts, seafood, eggs, and grains.
  • Lycopene: Tomatoes, watermelon, pink grapefruit.
Benefits of Antioxidants
  • Protect Cells: They neutralize free radicals, reducing oxidative stress and preventing cellular damage.
  • Reduce Inflammation: Antioxidants can help modulate the inflammatory process.
  • Support Immune System: They enhance the body’s immune response.
  • Prevent Chronic Diseases: Linked to lower risks of heart disease, cancer, and neurodegenerative diseases.
Daily Antioxidant Recipe
Here is a simple and balanced antioxidant-rich recipe that can be part of a daily diet:
Antioxidant Power Bowl
Servings: 1
Total Time: 15 minutes
Ingredients:
  • For the Salad:
    • 1 cup baby spinach or mixed greens (rich in vitamin C, E, and flavonoids)
    • ½ cup cherry tomatoes, halved (source of lycopene)
    • ½ cup blueberries or strawberries (high in flavonoids and vitamin C)
    • ¼ cup shredded carrots (beta-carotene)
    • ¼ cup cooked quinoa (provides selenium)
    • 2 tablespoons walnuts or almonds (vitamin E and selenium)
    • 1 small avocado, sliced (vitamin E and healthy fats)
  • For the Dressing:
    • 2 tablespoons olive oil (vitamin E)
    • 1 tablespoon balsamic vinegar (contains polyphenols)
    • 1 teaspoon Dijon mustard
    • 1 teaspoon honey
    • Salt and pepper to taste
Instructions:
  1. Prepare the Salad:
    • In a large bowl, combine the baby spinach or mixed greens, cherry tomatoes, blueberries or strawberries, shredded carrots, and quinoa.
    • Add the walnuts or almonds and the avocado slices.
  2. Make the Dressing:
    • In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper until well combined.
  3. Combine and Serve:
    • Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
    • Serve immediately.
Nutritional Information (Approximate per serving):
  • Calories: 450
  • Protein: 10g
  • Carbohydrates: 35g
  • Fat: 30g
  • Fiber: 10g
  • Vitamin C: 70% of daily value
  • Vitamin E: 50% of daily value
  • Beta-carotene: 100% of daily value
  • Selenium: 30% of daily value
This Antioxidant Power Bowl provides a balanced mix of antioxidants from various sources, ensuring a comprehensive intake of these protective compounds in a delicious and convenient form.

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