Good Mood Food – ANTIOXIDANTS
Antioxidants are real buzz words in nutrition and skincare, but what are they? What do they do & why are they important – in particular to our mental health?
What are Antioxidants?
How I like to explain these is: Antioxidants dilute the exhaust fumes of life!
They are protective molecules that fight the damage caused by free radicals (pro-oxidants)
Free radicals are unstable molecules in our bodies that can destroy cells, cause disease, and speed up the aging process.
WHAT ARE FREE RADICALS?
Free radicals are the by-products of natural body processes such as breathing, digestion, and cellular metabolism.
Free radicals can literally destroy our bodies at a cellular level, through a process known as oxidative stress. Thankfully anti-oxidants can neutralise their harmful effects – hence why they are crucial to our health! The only upside to free-radicals is that our immune system uses them to kill harmful bacteria
So where & how are free-radicals produced?
All of the following can increase the production of free radicals in the body which causes oxidative stress
This oxidative damage can cause multiple illnesses including heart disease, mental illness, as well as other inflammatory conditions like arthritis & many cancers…
Antioxidants & Mental Health
Increased inflammation & oxidative stress = increased rates of anxiety & depression.
The more antioxidants you have in your diet, the more they can suppress the oxidative pathways which lead to mental health issues.
Studies have found that patients with anxiety and depression had significantly lower levels of vitamins A, C, and E in comparison to the control group.
In order to be able to absorb antioxidants from your diet, you need to have good gut health i.e. a flourishing microbiome.
Antioxidant Rich Foods
Below is a list of 20 different foods. Each serving contains ca. 2000 ORACS, choose at least 3 of these daily to hit your target.
*One of the simplest & easiest ways to achieve your 6000 daily ORACS is to have a daily shot of Montmorency Cherry concentrate called Cherry Active diluted with water. This is the equivalent of 23 portions of fruit & veg!
Tomatoes are loaded with antioxidants such as lycopene, vitamin C, and vitamin A. Lycopene is the antioxidant that gives tomatoes their bright red color. When tomatoes are cooked our body can utilise it (more bio-available)
Peppers
Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. For this reason, they can help to fight infection & heal wounds.
Brazil Nuts
Brazil nuts are among the richest food sources of selenium. It is an essential mineral with potent antioxidant properties.
Selenium is an important player for thyroid hormone metabolism and protection from oxidative damage and infection.
It is important to note that just a single Brazil nut per day, can provide the daily recommended adult allowance of 55 mcg.
Don’t eat too many though as too much selenium can be toxic!
Berries
Berries such as blackberries, cranberries, raspberries and blueberries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. Blueberries, blackberries, and raspberries have the highest antioxidant levels after pomegranates
Spices
Turmeric & Ginger contain both antioxidant and anti-inflammatory properties Turmeric’s active property is curcumin which has been used as part of Ayurvedic medicine for thousands of years.
However, curcumin is notoriously difficult to absorb so it is best to consume with a little black pepper or take a liposomal supplement which has a far higher absorbency rate.
YOU DON’T HAVE TO SUFFER IN SILENCE!
Every woman’s experience is different. You may experience none or all of the current 43 known symptoms!
If you are experiencing symptoms, the good news is – You don’t have to suffer in silence! A healthy diet & lifestyle can really make a difference in managing your symptom severity.
Often, cutting out certain foods & increasing your activity levels will make a considerable difference to your overall mood & sense of wellbeing.
Inform yourself about the lifestyle changes you need to make to embark on this new stage in your life – learn how to support your body in order to THRIVE!
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