The fame of antioxidants is mainly due to the health benefits they bring, and more and more people are interested in including them in their daily diet. Dr. Carlos Jaramillo, specialist in functional medicine, delves into the importance of consuming antioxidants, which foods contain them, as well as the combination with other foods for best results.
Antioxidants play a crucial role in preventing diseases and maintaining general well-being, due to their high content of vitamins, minerals, phytonutrients, and even some fats, Jaramillo explains in a talk on his YouTube channel.
They are a kind of protective shield against free radicals, which are responsible for cellular damage, which is the main cause of chronic diseases.
To combat free radicals, which are those substances produced by the body due to stress, poor diet and lack of sleep, among others, since food is an ideal source to obtain antioxidants,
“Free radicals are produced naturally in our body as a result of metabolic processes, but environmental factors and lifestyle habits can increase their production,” he indicates.
Reasons why you should include foods rich in antioxidants
The consumption of foods rich in antioxidants promotes a balance in the body not only by fighting free radicals, but also by strengthening the immune system, which also supports our immune system and prevents premature aging of our cells.
The specialist agrees in stating that the consumption of foods rich in antioxidants to be more effective has two determining factors for its assimilation: the way we prepare them and how we combine them.
An example offered by the specialist who graduated from Harvard is that “combining foods rich in antioxidants with healthy fats such as olive oil can improve their absorption. In addition, cooking techniques such as steaming can better preserve its nutrients.”
Berries
Red fruits such as blueberries, strawberries, raspberries, goji berries are very rich in various antioxidants, such as anthocyanins, vitamin C with different types of concentration depending on the type of fruit.
Bitter chocolate
Dark chocolate is rich in flavonoids associated with cardiovascular protection, according to studies carried out in 2023, Jaramillo cites, in which it was shown that “like the flavonoids in cocoa, they protect against cardiovascular health.”
artichokes
The artichoke is a vegetable with high levels of quercetin, which has antihistamine properties, in addition to the large amount of antioxidant. A Cleveland Clinic publication claims that a cup of artichoke hearts has more than 8,000 types of antioxidants.
dried fruits
Nuts, such as walnuts and different types of almonds, are rich in healthy fats, in addition to being a source of vitamin D and flavonoids.
Green leafy vegetables
Green leafy vegetables are recognized for their high nutritional value and for providing fiber, as well as for the large amount of antioxidants. These are vegetables such as kale, spinach, kale and arugula rich in antioxidants; and vitamin C, lutein and beta-carotene, which can also be found in carrots.
