Effective Antioxidant Therapies to Try in 2021
You may have heard about antioxidants, but perhaps you’re unsure what they are and what they do. Antioxidants are plant compounds with health benefits. These substances protect cells from damage by free radicals produced by some normal cell activities involving oxygen. Free radicals attack cells, damaging DNA and leading to premature aging and many types of diseases, such as cancer, heart disease, dementia, and diabetes. Antioxidants also fight chronic inflammation in the body, which can contribute to degenerative diseases like arthritis.
There are many kinds of plant antioxidants. Tomatoes contain lycopene, grapes have polyphenols, and many spices, such as turmeric, black pepper, and cinnamon, contain potent antioxidants. Berries contain resveratrol. Antioxidants are also available in supplement form from natural foods markets, vitamin stores, and online.
Lycopene
Brightly colored, red, and pink fruits and vegetables like tomatoes, guava, pink grapefruit, and watermelon all provide the carotenoid lycopene. The best lycopene food sources are tomato-based. Although lycopene is abundant in many plants, it’s in a form not well absorbed by the body unless cooked or heated. The body cannot manufacture lycopene and must obtain it from other sources. Supplements providing eight to 21 milligrams daily are a good option.
Turmeric
A close relative of ginger, turmeric is the ingredient in curry powder, which gives it its bright yellow color. It contains curcumin, a powerful antioxidant with strong anti-inflammatory effects that may fight certain types of arthritis and inflammatory bowel disease, such as IBS. It’s available in supplement form, with and without the addition of piperine, a substance found in black pepper that may help to boost the effects of curcumin. Once-daily turmeric capsules provide possible protection against heart disease and Alzheimer’s. They may also help to prevent certain eye conditions too. The suggested daily dosage is between 500 and 2000 milligrams.
Coenzyme Q10
This is also called ubiquinone. This substance is manufactured by the body and is present in all cells, where it fights free radical damage and helps the cells produce energy. The richest food sources are meat and fish. Low coenzyme Q10 levels are associated with aging and are linked to heart disease, Parkinson’s disease, and asthma. Large doses may reduce the symptoms of Parkinson’s disease and slow its progression. Supplement doses in the amounts of 50 to 200 milligrams are commonly suggested. Take it with a meal containing some fat for optimal absorption.
Alpha-Lipoic Acid
This powerful neutralizer of free radicals is also involved in cellular energy production and improves insulin function. This helps to keep blood sugar levels within a normal range. ALA works to fight free radical damage in both the watery and fatty parts of the cell. This contrasts with water-soluble Vitamin C, which also works as an antioxidant but only in watery cell areas, and Vitamin E, which can only dissolve in fat. In Germany, ALA is an approved treatment for diabetic neuropathy. European supplement dosage recommendations average about 600 daily milligrams, but in the United States, ALA is typically supplied in 50-milligram tablets.
Ellagic Acid
Pomegranates are the richest food source for this super-antioxidant. Studies have indicated that ellagic acid may normalize blood cholesterol levels, reducing the risk of atherosclerosis. Ellagic acid is three times more powerful than the antioxidant compounds found in green tea. The optimal dosage depends on many individual factors, so it’s best to consult your physician about the best dosage of ellagic acid supplements for you.
