Increasing your antioxidant intake by eating more plant foods has many health benefits. Antioxidants are molecules that protect the body by neutralizing harmful free radicals, which can damage cells and have been linked to diseases such as diabetes and cancer.
Protecting cells from free radical damage
Antioxidants protect cells by neutralizing free radicals and stopping harmful reactions. There are two types; Endogenous antioxidants produced by the body, such as glutathione, and exogenous antioxidants that come from foods, such as vitamins C and E, and carotenoids.
Dietary antioxidants, especially vitamin C, help prevent cell damage. Some plant compounds found in foods rich in antioxidants can also help replenish vitamin C, which enhances its protective power, according to the Fairy Well Health website.
Dietary antioxidants may reduce the risk of inflammation
In addition to neutralizing free radicals, antioxidants can also help reduce inflammation in the body, making your cells healthier overall. Chronic low-grade inflammation is a major contributing factor to cellular stress and can impair the body's ability to repair and regenerate tissue.
Polyphenol-based antioxidants, found in foods such as green tea, dark chocolate and various spices, play an important role by modulating inflammatory pathways and supporting overall cellular health.
Antioxidants reduce the risk of chronic diseases
Research suggests that antioxidants found in fruits, vegetables, nuts, and whole grains help prevent chronic disease by neutralizing free radicals and reducing oxidative stress.
Studies link increased intake of antioxidants to a lower risk of disease, in part due to their anti-inflammatory effects. For example, flavonoids may help protect you from liver disease, while other beneficial plant compounds, such as quercetin, beta-carotene and polyphenols, can support healthy body tissues by reducing inflammation and protecting cells.
Antioxidants may improve your heart health
Antioxidants help prevent oxidation of low-density lipoprotein (LDL) cholesterol (bad cholesterol). This slows the buildup of plaque in the arteries, reducing the risk of heart disease and stroke.
Its anti-inflammatory effects also help improve blood flow and support heart health. Eating a wide variety of colorful fruits and vegetables, such as tomatoes and spinach, can enhance these benefits.
You may notice an improvement in the health of your skin
Antioxidants can support skin health by helping prevent or slow signs of aging and cellular damage.
Many skin care products include antioxidants such as retinoids, vitamin C, and vitamin E due to their protective effects. However, some individuals may experience skin irritation or adverse reactions to these topical products.
Research suggests that maintaining a healthy, varied diet rich in antioxidants may be a safer and less expensive way to promote healthy skin than relying on skin care products alone.
Promotes healthy eyesight
Antioxidants can help protect the eyes from oxidative stress, support retinal and macula health, and reduce the risk of age-related eye conditions such as cataracts.
Studies have found that diets rich in fruits and vegetables are associated with a lower risk of cataracts, glaucoma, and age-related macular degeneration, while diets higher in meat and nuts may increase susceptibility to eye diseases linked to oxidative stress. In addition, higher intakes of vitamin C and beta-carotene in the diet were associated with more positive eye health outcomes.
Antioxidants improve your overall health
Plant foods, such as fruits and vegetables, are rich in antioxidants. Including a variety of these foods in your diet not only increases your intake of antioxidants, but also provides you with fiber and essential vitamins and minerals.
This blend promotes overall health, supports immune system function, helps prevent or reduce inflammation, improves digestive health, and provides protection against chronic disease.
What are antioxidants?
Antioxidants prevent cell damage by neutralizing free radicals, which are unstable molecules that can damage cells and DNA, leading to aging and disease.
While the body produces some antioxidants, getting more from food is important for maintaining health.
Key antioxidants include:
Vitamin C (found in citrus fruits, peppers, and tomatoes).
Vitamin E (in nuts, seeds, and avocados).
Beta-carotene (in carrots, mango, and apricots).
Selenium (in eggs, fish, and brown rice).
The Health website said that if you suffer from high blood pressure, what you drink throughout the day and night - including drinks you have after dinner - can affect your blood pressure levels.
He added that while some common drinks consumed after dinner, such as soft drinks, may contribute to raising blood pressure, there are other drinks that can support stable blood pressure levels and promote overall heart health.
He said that the best drink to have after dinner if you suffer from high blood pressure is hibiscus tea, which is a sour-tasting drink made from the flowers of the hibiscus plant. This tea has a rich ruby color and is rich in powerful anti-inflammatory and antioxidant compounds, including vitamin C and polyphenols.
Compounds in hibiscus tea are thought to lower blood pressure by relaxing blood vessels, which improves blood flow.
Hibiscus may also help reduce the activity of “angiotensin-converting enzyme.” It is the enzyme responsible for narrowing blood vessels to help control blood pressure. Inhibiting this enzyme causes blood vessels to relax, improving blood flow.
A 2022 scientific review found that using hibiscus — whether as a tea or as a supplement — may help lower systolic blood pressure, with a greater reduction seen in people who already have high blood pressure. The review also indicated that hibiscus may lower blood pressure to a degree similar to the effect of some medications.
In addition to its potential blood pressure-lowering properties, hibiscus tea may also help reduce inflammation, cholesterol and blood sugar levels, making it an excellent choice for promoting overall heart health.
Furthermore, hibiscus tea is caffeine-free, so it can be enjoyed at any time of the day or night without disrupting your sleep.
Other drinks that are beneficial for blood pressure
Although hibiscus tea is considered one of the best heart-healthy drinks before bed, there are other drinks that can be included in an evening routine that supports heart health.
Hot cocoa: Hot cocoa prepared using dark cocoa products, such as raw cocoa powder, may help reduce heart disease risk factors, such as high blood pressure. Cocoa powder is rich in antioxidants and anti-inflammatory compounds that may help relax blood vessels and lower blood pressure.
Beet juice: Beet products, such as beet juice, are rich in nitrates, which the body converts into nitric oxide. Nitric oxide helps lower blood pressure by relaxing blood vessels and improving blood flow. Beetroot also contains pigments called betalains that also promote the relaxation of blood vessels. Drinking beetroot juice can significantly reduce systolic blood pressure in people with high blood pressure.
Pomegranate juice: Rich in polyphenol antioxidants and potassium, both of which have benefits in lowering blood pressure. Studies indicate that drinking pomegranate juice may help lower both systolic and diastolic blood pressure (the bottom number).
Decaffeinated green tea: Green tea is rich in antioxidants such as epigallocatechin gallate, which has powerful antioxidant and anti-inflammatory properties. Drinking decaffeinated green tea before bed may help maintain healthy blood pressure without affecting sleep quality.
Some healthy foods may seem like an ideal choice for improving your diet, but eating them may sometimes come with an annoying side effect: gas. Legumes, vegetables rich in fiber, and other beneficial foods may increase gas due to the way the bacteria in the intestine deal with some of their components. But this doesn't necessarily mean you should avoid it; Simple steps can help reduce discomfort and benefit from its nutritional benefits.
Although it may seem like an uncomfortable trade-off between health benefits and gas, passing gas is actually a sign that the intestines are functioning as they should.
A report published by the “Eating Well” website reviews the most prominent healthy foods that may cause gas, and why they lead to increased gas production, along with simple tips that help you eat them without feeling discomfort.
Why do healthy foods cause gas?
Air can get stuck in the digestive system as a result of swallowing air while talking, eating or drinking, but the biggest cause of gas in most people is gases produced by bacteria in the large intestine.
Fibers and starches that the body cannot absorb travel through the large intestine, where bacteria process them before excreting them from the body.
“The beneficial bacteria in the intestines work to ferment these indigestible fibers to obtain their nutrition from them, and gas is produced during this process,” said Christine Byrne, a nutritionist who holds a master’s degree in public health.
Because this gas needs an outlet to exit, and the intestine is the closest way, the exit of gases increases as a result.
But gas is not the only product of gut bacteria fermenting fiber. When fiber ferments in the intestines, it also produces short-chain fatty acids and gases.
These compounds travel throughout the body, where they help protect the heart, liver, and brain, support metabolism, and fight inflammation.
No two people's intestines consist of the same type of bacteria, and the ability to tolerate fiber varies from one person to another. Therefore, the rate and severity of gases resulting from foods rich in fiber differ from one person to another.
This response may also change as the body adapts to the diet.
Beans and legumes... are among the most common causes of gas
It's not just high-fiber foods that can increase gas. If you have irritable bowel syndrome or certain food intolerances, you may be more susceptible to gas after eating foods that contain certain types of sugars or compounds.
Legumes are one of the most common foods that cause gas in many people, as they contain a specific type of carbohydrate that is highly fermentable, known as oligosaccharides.
Because the small intestine lacks the enzymes needed to break down these carbohydrates, they move to the large intestine, where certain types of bacteria ferment them, producing gases and other beneficial compounds.
Other foods rich in oligosaccharides include wheat, onions, garlic, rye, and artichokes.
Why do cruciferous vegetables cause a stronger odor?
You may notice an unusual increase in gas and a stronger odor after eating cruciferous vegetables, such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts.
Along with fiber and raffinose, the same type of oligosaccharides found abundantly in beans, cruciferous vegetables contain sulfur-containing compounds known as glucosinolates.
These compounds contribute to the powerful health benefits of cruciferous vegetables, but they are also linked to the pungent odor and gases they may produce.
What are FODMAPs?
There are also less obvious sources of gases. Foods that contain fermentable carbohydrates, known as FODMAPs, include oligosaccharides, disaccharides, monosaccharides, and polyols.
These foods are completely healthy and usually tolerated by most people, but they may be a common cause of gas and bloating for people with irritable bowel syndrome or those with sensitive digestive systems.
Examples include onions, garlic, wheat, and legumes, which contain oligosaccharides that are classified as FODMAPs.
Lactose is also a source of disaccharides, while mango, figs and honey contain large amounts of monosaccharides classified as FODMAPs.
Polyols are sugar alcohols that are found naturally in stone fruits, apples, and pears. Industrial sugar alcohols are also widely used in candy, drinks, gum, and sugar-free mints.
How do you eat these foods without annoying gas?
Before you start completely eliminating healthy foods from your diet, you can try some simple strategies to reduce the amount of gas they produce.
Increase your fiber intake gradually:
If you're trying to eat more fiber, your gut may need some time to adjust.
“Increasing fiber in the diet is a great goal if you're not eating enough, but do it slowly to avoid overtaxing the digestive system,” Byrne said.
You can start by adding one good source of fiber at a time, such as half a cup of beans several times a week, then wait a week or two before increasing the amount again. Gut bacteria may adapt within a few weeks, which may help reduce gas production.
Soak dried beans and lentils:
Some of the gas-causing oligosaccharides in legumes are water-soluble, which means that the amount of gas they produce during preparation can be reduced.
Nutritionist Amanda Sauceda said: “Soaking dried beans for 8 to 12 hours, then using new water to cook them, will help reduce gas.”
Walk after eating:
As the body moves, gases can pass more easily through the digestive system, reducing the feeling of trapped air.
Walking for 10 to 15 minutes after eating may help reduce gas, bloating, and burping.
Try digestive enzymes when needed:
Over-the-counter enzymes, such as lactase, can help the body break down the lactose in milk before it reaches the colon and is fermented.
These enzymes may be useful when trying to determine the source of excess gas, or if you know you have lactose intolerance and want to eat some dairy products from time to time without unpleasant symptoms.
If you are not sure that a particular enzyme may be beneficial for you, it is best to consult a doctor or dietitian.
Hire a nutritionist:
If you suspect you have an intolerance to a certain food, it may be tempting to start eliminating it from your diet to relieve symptoms.
But restricting foods unnecessarily may cause additional stress and lead to a deficiency of some nutrients. Therefore, working with a dietitian can help systematically identify the problem food and relieve symptoms without eliminating more foods than necessary.
