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Antioxidants: eating with colors is eating healthy

Antioxidants are compounds found in many foods and are essential for a state of optimal balance and well-being. But why is it said that eating with colors is eating healthy?

What are antioxidants and how do they work?

Antioxidants are compounds that protect our cells from oxidative damage caused by free radicals.

These free radicals occur naturally in our bodies as a result of metabolism, but they can also be generated by environmental factors such as solar radiation, pollution, and toxins in the environment.

Some common antioxidants include vitamin C, vitamin E, beta-carotene, and selenium.

These antioxidants are found in many foods and have in common that they tend to be colorful.

Eating with colors is eating healthy

Colorful fruits and vegetables are some of the best sources of antioxidants.

Fruits: blueberries, raspberries and strawberries, contain anthocyanins, a type of antioxidant that gives them their deep red or purple color. Citrus fruits such as kiwis and grapes are also recommended. And Camu Camu, which is a potential source of Vitamin C.

Vegetables: Especially leafy greens like spinach, kale, and romaine lettuce, as well as tomatoes, carrots, and bell peppers, are rich in antioxidants like vitamin C, vitamin E, and beta-carotene.

Nuts: walnuts, almonds and pistachios, are rich in antioxidants such as vitamin E, selenium and polyphenols.

Spices: especially cinnamon, turmeric and oregano, they contain polyphenolic compounds and flavonoids that give them a high antioxidant capacity.

Antioxidants and epigenetics

In addition to protecting our cells from oxidative damage, antioxidants may also have an impact on our epigenetics.

Remember that epigenetics refers to changes in gene expression that do not involve changes in the DNA sequence.

Some antioxidants have been shown to have an effect on epigenetics, altering the expression of certain genes.

For example, antioxidants in blueberries have been shown to affect gene expression related to inflammation in the body.

How do antioxidants affect our epigenetics?

Antioxidants can have a positive effect on our epigenetics, balanced consumption of antioxidants can improve DNA methylation, an important epigenetic process that affects gene expression.

Antioxidant-rich nutrition can improve sperm health and male fertility through epigenetic changes.

The importance of including a variety of colors in our diet

To make sure we get enough antioxidants in our diet, it's important to incorporate a variety of colors into our diet.

Bright food colors, such as red, orange, yellow, dark green, and purple, indicate the presence of specific antioxidants.

Additionally, each color has a variety of different nutrients, so incorporating a variety of colors into our dietary routine also ensures that we are getting a wide variety of essential nutrients.

Tips to increase the consumption of foods rich in antioxidants

Incorporating more antioxidant-rich foods into our diet is easy.

Some ideas include adding fruits and vegetables to our favorite meals, like a strawberry spinach salad or a vegetable stir-fry with broccoli and bell peppers.

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