Article reprinted from Metagenics.com
Add These Detoxifying Foods to Your Shopping List
There’s no doubt that antioxidants are good for health. Antioxidants have been in the public spotlight since the 1990s and have only gained attention over the years, basically reaching celebrity status. And that status has not wavered, especially as their role in immune health becomes increasingly known. Antioxidants and antioxidant-rich foods continue to trend and make headlines, most recently in the forms of matcha/green tea drinks, acai bowls, golden milk, or just good ol’ fashioned fresh fruits and vegetables. Antioxidants are here to stay not only because they’re found in delicious foods, but they also play a vital role in health by protecting the body against oxidative stress.
1. Vitamin C
Vitamin C is a powerful antioxidant that also contributes to immunity. It works by readily giving up one of its electrons to free radicals, thereby protecting important molecules like proteins, fats, and carbohydrates from damage.
2. Epigallocatechin 3-gallate (EGCG)
Green tea is easily, and unofficially, considered one of the world’s healthiest foods, and the presence of EGCG is one reason for this drink’s reputation. EGCG is the most abundant, potent, and researched polyphenolic antioxidant found in green tea leaves. It has been shown to protect against damage caused by free radicals. Drinking green tea is a great way to reap the benefits of EGCG and other nutrients found in tea leaves, or it’s also available as an extract in nutritional supplements
3. Glutathione
Glutathione is a powerful antioxidant that the body actually makes internally from three amino acids (AKA building blocks of protein): cysteine, glutamate, and glycine. Not only does this antioxidant protect the body against oxidative stress, it also supports healthy liver detoxification processes. Since it takes all three of those amino acids to form glutathione, ensuring that the body has adequate levels of all three is vital
4. Curcumin
Curcumin is the yellow pigment and considered the active ingredient in the spice turmeric. In the culinary world, turmeric is best known for playing the leading role in curries as well as in golden milk. Studies show that curcumin has been shown to improve markers of oxidative stress, act as a free radical scavenger, and assist with other antioxidant processes in the body. Adding other spices or herbs like black pepper or fenugreek can significantly increase your body’s ability to utilize curcumin.
5. Vitamin E
Vitamin E is a fat-soluble vitamin, meaning it’s best absorbed with fat. It acts as an antioxidant by stopping the production of free radicals from forming when fat is oxidized, or burned.10 Vitamin E is found in nuts and seeds (almonds, sunflower seeds, and hazelnuts) as well as green leafy vegetables. Vitamin E also plays a role in heart, eye, and cognitive health.
6. Quercetin
Quercetin is one of the most well-studied flavonoids, or plant compounds, typically found in onions, kale, broccoli, apples, and tea. Quercetin acts as a free radical-scavenging antioxidant, helps inhibit oxidative stress, and supports a healthy immune response.
What’s the bottom line?
Antioxidants are a crucial part to any healthful diet. They help protect the body from damage caused by oxidative stress and support immune function. There are many more antioxidants that are beneficial to health than those listed here. The best way to ensure that you’re getting enough antioxidants from the diet and supporting the antioxidants the body makes on its own is to consume a diet high in plants like fruits, vegetables, nuts, seeds, and legumes.