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ANTIOXIDANTS & ATHLETES
Antioxidants are important for everyone's overall health. But as athletes, this becomes even more important as we need to be on our A-game mentally and physically in order to perform at our highest potential. Ultimately, antioxidants will help you build strength, sustain energy and recover faster... so when it's time to compete, you'll be firing on all cylinders!
WHAT ARE ANTIOXIDANTS?
Antioxidants are a collective name given to vitamins, minerals and phytochemicals that protect our cells and DNA from being damaged. The body can produce antioxidants naturally, but many are obtained from food. Some of the most well known antioxidants include Vitamin C and E, beta-carotene, selenium, lycopene, resveratrol, quercetin and glutathione.
Every time you breathe, eat, exercise and so on, millions of chemical reactions take place with oxygen to keep your body alive and functioning. Natural by-products of these reactions are known as free radicals. If you have an inadequate reserve of antioxidants in your body, free radicals can damage the structure and function of your cells and DNA. This damage is known as oxidative stress.
Think of it in terms of an apple. If you cut it in half and leave it out, the apple's flesh turns brown. This is oxidation in action. However, if you squeeze lemon juice on the flesh right after cutting the apple in half, it will maintain its original color because of the antioxidants in the lemon juice. That is similar to what happens in your body.
Having too many free radicals and too few antioxidants has been linked to diseases of chronic inflammation, asthma, depression, cancer, cardiovascular disease, neurological conditions and other degenerative diseases.
BEST SOURCES-
The best way to add antioxidants to your body is through colorful foods, spices and herbs!
Red Plant Foods-
Protect the brain, liver and immune system.
Tomatoes, bell peppers, radishes, apples, pomegranates, cherries, blood oranges, goji berries and beans (adzuki, kidney and red).
Green Foods-
Contain several anti-cancer and anti-inflammatory compounds.
Asparagus, avocado, broccoli, dandelion greens, green peppers, green tea, kale, olives and herbs/spices (parsley, cilantro, oregano, etc.)
White/Tan/Brown Foods-
Filled with flavonoids, very powerful antioxidants!
Cauliflower, garlic, ginger, mushrooms, nuts/seeds, onions, whole grains, legumes (beans/lentils), coconut, cinnamon, cloves and even dark chocolate! (not bread and pasta)
Orange Foods-
Give your immune system a boost! Also great for your eyes and skin.
Winter squash, yams, carrots, pumpkin, cantaloupe and orange, turmeric.
Purple/Blue Foods-
Protects the brain and promotes the health of your memory/cognition.
Blue and black berries, cabbage, carrots, grapes, purple sweet potato, kale, olives, rice, plums.
Yellow Foods-
Protective for your eyes, brain, heart and skin. Eat with a source of fat to increase absorption.
Spaghetti squash, lemon, yellow squash, apples, starfruit, ground yellow mustard seed.
Source: Ultra Wellness Center
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