Introduction

Antioxidants are the chemical substances which prevent body from free radical damage. They neutralize the effect of oxidation which is caused by these free radicals. As free radicals affect each and every part of the body and they are enemy which gets through the defence system and damage lipids, proteins, cell walls, vessel walls and even the DNA nucleus of the cell. These damaged lipids and proteins further leads to rigid cell membranes, oxidized cholesterol and often leads to the hardening of the arteries. And poorly repaired DNA chains lead to cell mutation causing cancer and aging.

Antioxidants limit and prevent the free radical damage to the DNA nucleus of the cell and provide the proper nutrients needed for the body to repair any damage that has already occurred. There are many micronutrients that act as antioxidants, some of them are:

• Tocopherols(vitamin E)
• Carotenoids (beta carotene)
• Ascorbic acid (vitamin C)
• Glutathione
• Lipoic acid
• Uric acid
• Ubiquinol(coenzyme Q)
• Zinc
• Selenium

They all protect from Alzheimer’s disease, Parkinson’s disease, diabetes, rheumatoid arthritis, neurodegeneration, cardiovascular diseases especially atherosclerosis etc

Foods rich in antioxidants

• Allium sulphur compounds- leeks, onions, garlic
• Anthocyanins- eggplant, grapes, berries
• Beta carotenes- pumpkin, mangoes, apricots, carrots, spinach, parsley
• Catechins- red wine, green tea
• Copper- seafood, lean meat, milk, nuts, legumes
• Cryptoxanthin- red peppers, pumpkin, mangoes
• Flavonoids- tea, green tea, red wine, citrus fruits, onion, grapes

Diet equation for calculation of calories intake

For males:
(66.47) + (13.75 * weight in kg) + (5.0 * height in cm) – (6.78 * Age in years)

For females:
(655.10) + (9.56 * weight in kg) + (1.85 * height in cm) – (4.68 * Age in years)

Sample menu according to Indian diet

Approx total calories:
Energy 1800 Kcal, Protein 67 gm, Carbohydrates 290 gm, Fats 38gm