Oxygen metabolism in living cells inevitably leads to the formation of free radicals in the human body. Free radicals can be described as byproducts of all reactions occurring in the body and can damage body cells. They can cause cell death or tissue damage, leading to chronic diseases. The solution to these diseases lies in the elimination of the negative effects of free radicals and the prevention of their formation. Although the human body has an antioxidant defense system that can prevent this, factors such as advancing technology, environmental pollution, radiation, contaminated water, agricultural pesticides, and heavy metals weaken and often render this defense system insufficient. We can strengthen our weakened antioxidant defense systems by consuming a natural and balanced diet.<\/p>\n
Effects on Diseases:<\/strong> The effect of antioxidants on harmful microorganisms is primarily aimed at reducing harmful bacteria in the intestines and preventing colon cancer.<\/p>\n Antioxidant Nutrients:<\/strong> Vitamin A<\/strong> has protective properties against cardiovascular diseases, promotes skin health, enhances vision, has anticancer effects, and aids in cell regeneration and skin health. The precursor compounds of vitamin A are carotenoids. Carotenoids are commonly found in yellow-orange fruits and vegetables. Foods such as carrots, potatoes, cantaloupe, apricots, corn, pumpkin, mangoes, and citrus fruits can be considered high in vitamin A. Lycopene, which is among the most consumed carotenoids, is found in tomatoes and tomato products, watermelon, and rosehips.<\/p>\n Vitamin E<\/strong> is present in vegetable oils, green leafy vegetables, and nuts, especially peanuts, almonds, walnuts, hazelnuts, cottonseed oil, and flaxseeds. It is also found in small amounts in olive oil. The precursor of vitamin E, \u03b1-tocopherol, is mainly known for its protective effects against neurological and heart diseases. In a recent study, it was determined that \u03b1-tocopherol would be used to correct disorders caused by Alzheimer’s disease and that this antioxidant prevented the progression of the disease.<\/p>\n Vitamin C<\/strong> is mostly found in fruits such as lemons, oranges, grapefruits, and tangerines, but it is also high in green leafy vegetables. Therefore, it is important to consume vegetables like broccoli, chard, spinach, and kale to increase the intake of vitamin C. The consumption of kiwi and strawberries, along with citrus fruits, can also increase the content of vitamin C in the diet.<\/p>\n The mineral “selenium<\/strong>” is mainly found in seafood. Fish, shellfish, meat, and meat products are rich in selenium. Selenium has effects such as reducing stress, strengthening the immune system, and protecting against infections.<\/p>\n Flavonoids are phytochemicals that give color to most vegetables and fruits. They have beneficial effects on tissue repair, protection against allergies, stress, anxiety, depression, and sleep disorders. Generally, citrus fruits, red beets, blackberries, dark green leafy vegetables, raspberries, and tomatoes are high in flavonoid content.<\/p>\n To increase the antioxidant content in daily dietary habits, emphasis should be placed on consuming vegetables and fruits. It is recommended to consume at least 5-6 servings of vegetables and fruits daily. Salads or vegetable dishes should be included in most meals. As fruits and vegetables of different colors are consumed, the antioxidant content increases. Red-purple, yellow-orange, and green vegetables and fruits should be preferred in daily nutrition. In addition to fruits and vegetables, sufficient intake of grains can also meet the antioxidant needs. It is especially important to include complex carbohydrates, whole grain products, and legumes in dietary habits.<\/p>\n","protected":false},"excerpt":{"rendered":" Oxygen metabolism in living cells inevitably leads to the formation of free radicals in the human body. Free radicals can be described as byproducts of all reactions occurring in the body and can damage body cells. They can cause cell death or tissue damage, leading to chronic diseases. 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\nAntioxidants have been found to have positive effects on conditions such as cardiovascular diseases, cancer, cataracts, diabetes, gastrointestinal disorders, liver dysfunction, and neurological diseases. Particularly, studies have shown that individuals with cardiovascular diseases have very low levels of antioxidant nutrients. Antioxidants prevent the risk of arterial blockage and heart diseases by reducing LDL cholesterol levels. Another important effect of antioxidants is their anticancer properties. They prevent uncontrolled cell growth by protecting against tissue damage within the cell. Their protective effect against cancer has been proven, but the consumption of antioxidant-rich foods should be determined under the supervision of a doctor and dietitian during cancer treatment, as their effects on cancer cells may vary depending on the patient’s condition.<\/p>\n
\nAntioxidant nutrients include vitamins A, E, and C, as well as the mineral selenium. In addition to these nutrients, phytochemicals such as flavonoids also possess antioxidant properties.<\/p>\nNutrition Recommendations<\/h2>\n