Enter 'Super Foods' and their supply of antioxidants to the rescue! Antioxidants can work to decrease the harmful effects of oxidative stress, caused by free radicals, which are the damaging molecules that are the result of metabolic processes occurring in our bodies - whether induced by stress, exercise, environment, and every woman's fear - aging! Antioxidants can work to halt the damage caused by free radicals by binding to active receptor sites scavenging and neutralizing free radicals damaging effects. Incorporate a few of the following antioxidant rich 'Super Foods' into your daily diet and become a 'Super Woman' in no time!
Citrus Fruit: Citrus fruit is a source of the powerful antioxidant Vitamin C, which can help protect our lean body tissue, and help to generate other antioxidants. Multiple studies have found that levels of vitamin C are diminished in the body of those who exercise regularly. Vitamin C can help regenerate reduced vitamin E back to the active state. Vitamin C has been shown to reduce lean muscle damage when compared with those deficient in the vitamin. Another study found that vitamin C does control reactive oxidant species formed during exercise. If not controlled these species have the ability to react with cell membranes and damage them, initiating a series of other damaging reactions. In addition to its antioxidant properties Vitamin C is needed for absorption of iron, which is necessary to help oxygen bind to haemoglobin in the blood. Oxygen is critical for proper muscle performance, and keeping energy levels high. Vitamin C is also involved with amino acid metabolism and the formation of collagen, which makes up connective tissue, and is essential for holding your bones and muscles in place, not to mention keeping our skin looking its best.
Broccoli: Contains many potent antioxidant micronutrients including lutein, beta-carotene, vitamin C, selenium and di-indolylmethane. Di-indolylmethane is a potent modulator of the innate immune response system. This extract is also an excellent source of indole-3-carbinol, which can boost DNA repair in cells! Add this high fiber veggie to your salads and stir frys!
Berries: Packed with fiber, antioxidants, vitamins A and C, their phytochemical properties may also help reduce the risks of some diseases. Blueberries and strawberries are great berry options, but acai berry, is considered to have the highest antioxidant property of any other berry! Try adding a few tablespoons of this super berry to shakes or even oatmeal.
Spinach: This 'Super Food' is extremely rich in flavonoids and carotenoids that provide anti-inflammatory benefits as well as antioxidant benefits. Given the fact that spinach is an excellent source of the antioxidant nutrients-including vitamin C, vitamin E, beta-carotene, and manganese-as well as a very good source of zinc and a good source of selenium-it's no wonder that spinach helps lower risk of numerous health problems related to oxidative stress. Spinach also provides vitamin K, E, B6, B2, folic acid, folate, niacin and the minerals magnesium, calcium, iron, potassium, phosphorous, and copper. This wonder food can be used as a base to leafy green salads, to omelets or even a green-based shake!
Tomatoes: Studies have shown that a diet rich in lycopene, the antioxidant found in tomatoes can help decrease the risk of certain cancers, as well as reduce the risk of heart disease. Fit tomatoes into your nutrition plan by using tomato salsa as a condiment, or even cherry tomatoes to your salad.
Lauren Jacobsen hosts a fitness, nutrition and weight loss site where she provides her 15 plus years of insights to women through her blog and books. To find out more, visit http://www.lifestylesbylauren.com
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