© 2022 Jou nal o Di e si y S udies. All Righ s Rese ed.
Vege able An ioxidan s- Way o Imp o e Human Heal h
Jaga lamudi Ne h a* and Eggadi Ramesh
Depa men o Ho icul u e, MSSSoA, CUTM, Pa lakhemundi, Odisha, India
Ci a ion: Jaga lamudi Ne h a and Eggadi Ramesh (2022) Vege able An ioxidan s- Way o Imp o e Human
Heal h. Jou nal o Di e si y S udies. V01i01, 20-22. DOI: h p://dx.doi.o g/10.5281/zenodo.17648449.
Co esponding Au ho : Jaga lamudi Ne h a
A icle His o y: Recei ed on: July 29, 2022 | Re ised on: Sep embe 25, 2022 | Accep ed on: Oc obe 13, 2022
Copy igh : © 2022 by he au ho s. The license o Jou nal o Di e si y S udies. This a icle is an open access
a icle dis ibu ed unde he e ms and condi ions o he C ea i e Commons A ibu ion (CC BY) license (h p://
c ea i ecommons o g/licenses/by/4.0/).
E-mail Add ess: jaga lamudine h a2[email p o ec ed]om
POPULAR ARTICLE
In mode niza ion, ea ing habi s a e mo e shi ed
owa ds be e as e and pala abili y and less
on nu i i eness so he p oblems like as ened
aging, ca dio ascula diso de s, ch onic diseases,
and au oimmune diseases, e c. a e ge ing
inc eased day by day and e en oday some people
unknowingly and ca elessly keeping hei die
un il hey ge a ec ed. Bu in ecen imes, heal h is
a conce n, and people a e shi ing owa ds heal hy
die a y habi s due o he ea o di e en diseases
and diso de s as hese an ioxidan s make a huge
impac on human heal h. An ioxidan s a e na u al
compounds ha p o ec cells in he human body
om damage caused by ee adicals and o he
compounds. These a e p esen in he o m o
phy ochemicals among di e en ege ables and
some ui s, wi h some c ops ha ing highe le els.
F ee adicals- Wha and How?
The scien i ic de ini ion o ee adicals is a
molecule o a om ha ing one o mo e unpai ed
elec ons in i s o bi . In he human body, mainly
oxygen-de i ed ee adicals a e seen a ec ing
heal h. These ee adicals y o s abilize in he
human body by obbing elec ons om he s able
molecules nea by hus causing a chain eac ion by
one obbing o he s nea by molecules his eac ion
causes a disas e by ini ia ing lipid pe oxida ion
and ha leading o disin eg a ion, b eakage o cell
memb anes and also causing oxida ion eac ions
o cellula compounds like p o eins, lipids, and
DNA (Halliwell e al., 1995). Acco ding o Ames
(1983), his oxida ion causes he human body
se ious illness and educes i s na u al capabili y
o p e en aging.
How F ee adicals o igina ed?
F ee adicals a e o med in he human body due
o na u al p ocesses like me abolism and also
by he immune sys em some imes o comba
mic obes and also due o ai pollu ion, adia ion,
smoking, alcohol, ied oods, pes icides, and ood
Abs ac
Vege ables a e ich sou ces o na u al an ioxidan s, including i amins, phenolic compounds,
la onoids, ca o enoids, and o he bioac i e phy ochemicals ha play a key ole in p omo ing human
heal h. These an ioxidan s help neu alize eac i e oxygen species (ROS), educe oxida i e s ess, and p o ec
cells om damage ha con ibu es o ch onic diseases such as ca dio ascula diso de s, diabe es, cance ,
and neu odegene a i e condi ions. Regula consump ion o an ioxidan - ich ege ables—such as lea y
g eens, c uci e ous ege ables, oma oes, ca o s, and peppe s—has been associa ed wi h imp o ed immune
unc ion, be e me abolic balance, and enhanced o e all physiological esilience. This e iew highligh s
he majo classes o ege able-de i ed an ioxidan s, hei mechanisms o ac ion, and hei impo ance in
disease p e en ion and heal h main enance. Unde s anding he ole o ege able an ioxidan s p o ides a
s ong ounda ion o p omo ing die a y s a egies aimed a imp o ing human heal h and educing he global
bu den o li es yle- ela ed diseases.
Keywo ds: Vege able an ioxidan s, Die a y an ioxidan s, An ioxidan - ich ege ables, Phy ochemicals and
Bioac i e compounds
21 © 2022 Jou nal o Di e si y S udies. All Righ s Rese ed.
Jaga lamudi Ne h a ., / Jou nal o Di e si y S udies (2022)
adul e an s.
How do An ioxidan s s op ee adicals?
The an ioxidan s s op he occu ence o he
eac ion by dona ing hei elec ons o he ee
adicals.
Vege ables ich in An ioxidan s:
O he han imp o ing human heal h an ioxidan s
a e also used in ood p ese a ion bu as long
as alking abou human heal h ege ables
play a majo ole by ha ing di e en phenolic
compounds like Asco bic acid, ca o enoids, o he
pigmen s, and la onoids.
All lea y g eens like kale, and spinach as well
as c uci e ous ege ables like b occoli and
cauli lowe a e ich sou ces o an ioxidan s along
wi h o he i amins like Vi amin A and Vi amin C.
The c uci e ous membe s a e ich in an ioxidan s
due o he p esence o glucosinola es which b eak
down in he body o o m iso hiocyana es and
ha e an i-cance p ope ies. The Chinese cabbage
i.e. Pak Choi also has high an ioxidan p ope ies
agains hypochlo i e ions.
Ano he ege able c op high in an ioxidan s is he
Solanaceae amily o ege ables such as oma o,
B injal, and Peppe . These ege ables a e ich
in a compound called lycopene, which has been
shown o ha e powe ul an ioxidan p ope ies.
Lycopene is no b oken down e en in s o age and
also a e cooking. Lycopene is hough o help
p o ec he skin om damage caused by UV ays,
as well as educe he isk o hea disease and
ce ain ypes o cance .
Bo h Chilli and Capsicum is also ich sou ce o
asco bic acids along wi h capsaicinoids p esen in
he pe ica p ha ing an ioxidan p ope ies.
Among he cucu bi s e eshing ui s like
wa e melon and muskmelon a e also ich sou ces
o i amins like C and A, lycopene, and ca o enoids
so making a ich sou ce o an ioxidan s.
Red Onions a e also a ich sou ce o an ioxidan s
which a e used in almos all dishes in he coun y.
I is also ound ha ca o s a e ha ing he bes
an ioxidan p ope ies e en a e cooking due
o he p esence o ca o enoids, an hocyanins,
asco bic acid, and ocophe ols along wi h he
phenolics such as couma ic and ca eic acids.
Legumes like F ench bean has phenolic, and
phy ic agen s, and asco bic acids ac well agains
ee adicals.
The o he lea y ege ables like d ums ick, cu y
lea , ama an hus, enug eek, le uce, spinach, e c.
a e also ha ing ich an ioxidan compounds which
help imp o e human heal h.
CONCLUSION
Ha ing a die ich in an ioxidan s can ha e
many heal h bene i s. Ea ing a a ie y o hese
ege ables can ensu e an adequa e in ake o
an ioxidan s and a heal hy die . So as pe ICMR
guidelines, each indi idual mus consume 300g o
ege ables daily o a heal hy li e. People should
s op looking a he doc o a e hey ge diseases
bu hey should ge hemsel es checked and ge
a p ope die plan om a ce i ied nu i ionis as
one says “P e en ion is be e han cu e”.
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22 © 2022 Jou nal o Di e si y S udies. All Righ s Rese ed.
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