Is The Sea Buckthorn Berry An Antioxidant Rich Food?

What Are The Effects Of Long-Term Oxidative Stress On The Body?

Long-term oxidative stress is like constantly attacking your body’s cells. It can lead to problems like chronic inflammation, damage to your DNA, and an increased risk of diseases like heart problems, memory loss, and even cancer. It’s like your body is aging faster than it should, making you more vulnerable to getting sick and feeling tired all the time. Eating foods rich in antioxidants and practicing self-care is important to fight off this ongoing stress on your body.

While the body naturally produces antioxidants, they can also be obtained from food sources. Common antioxidants include vitamins C and E, beta-carotene, and various minerals and phytochemicals found in fruits, vegetables, and other plant-based foods.

What Are The Most Important Antioxidants, And Which Foods Have Them?

Vitamin C: Vitamin C is crucial in scavenging free radicals, regenerating vitamin E, supporting collagen synthesis, and enhancing immune function.

• sea buckthorn berries, 
• broccoli, 
• brussels sprouts, 
• cantaloupe, 
• cauliflower, 
• grapefruit, 
• leafy greens (turnip, mustard, beet, collards), 
• honeydew, 
• kale, 
• kiwi, 
• lemon, 
• orange, 
• papaya, 
• snow peas, 
• strawberries, 
• sweet potato, 
• tomatoes, 
• bell peppers (all colours).

Vitamin E: Vitamin E is a fat-soluble antioxidant found in nuts, seeds, and vegetable oils. It protects cell membranes from oxidative damage, helps maintain cardiovascular health, and supports skin integrity.

• sea buckthorn berries, 
• almonds, 
• avocado, 
• swiss chard, 
• leafy greens (beet, mustard, turnip), 
• peanuts, 
• red peppers, 
• spinach (boiled), 
• sunflower seeds.

Carotenoids, including beta-carotene and lycopene: Beta-carotene is a precursor to vitamin A found in orange, yellow, and dark green fruits and vegetables, while lycopene is associated with reducing the risk of certain cancers and protecting against UV damage to the skin. These powerful antioxidant carotenoids are particularly beneficial for eye health, immune function, and skin health.

• sea buckthorn berries, 
• Apricots, 
• asparagus, 
• beets, 
• broccoli, 
• cantaloupe, 
• carrots, 
• bell peppers, 
• kale, 
• mangos, 
• turnip
• collard greens, 
• oranges, 
• peaches, 
• pink grapefruit, 
• pumpkin, 
• winter squash, 
• spinach, 
• sweet potato, 
• tangerines, 
• tomatoes, 
• watermelon.

Selenium: Selenium is a component of selenoproteins, which have antioxidant properties and play roles in thyroid function, immune response, and DNA repair.

• Sea buckthorn berries, 
• brazil nuts, 
• fish, 
• shellfish, 
• beef, 
• poultry, 
• barley, 
• brown rice. 

Zinc: While zinc itself may not directly scavenge free radicals like some other antioxidants, its involvement in enzyme function, glutathione metabolism, and metal ion regulation contributes to overall antioxidant defence and cellular protection against oxidative stress. Therefore, ensuring adequate zinc intake through diet is essential for maintaining optimal antioxidant status and overall health.

• sea buckthorn berries, 
• beef, 
• poultry, 
• oysters, 
• shrimp, 
• sesame seeds, 
• pumpkin seeds, 
• chickpeas, 
• lentils, 
• cashews, 
• fortified cereals.

Phenolic compounds: Exhibit antioxidant and anti-inflammatory properties, contributing to cardiovascular health, cognitive function, and cancer prevention.

• Quercetin (apples, red wine, onions)
• Catechins (tea, cocoa, berries)
• Resveratrol (red and white wine, grapes, peanuts, berries)
• Coumaric acid (spices, berries)
• Anthocyanins (blueberries, strawberries)