Antioxidants are phytochemicals present in fruits, vegetables and spices like terpenes, anthocyanins, polyphenols and lycopene(pigments). Antioxidants are substances or nutrients found in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen they naturally produce free radicals (by products). Polluted air contains Carbon dioxide and Carbon Monoxide. When we inhale this air our system produces more free radicals. These free radicals enter the body through the body's respiratory systems. Free radicals in the blood stream are linked to cause heart diseases, high BP, cancer and Urinary tract infections. Here are some of the antioxidants and sources which can be supplied through diet.

Antioxidant property Source

Vitamin C Guava, Amla, Green peppers, broccoli and tomatoes

Anthocyanins Pomegranate and red grapes

Polyphenols Apples, strawberries, raspberries and black berries

Phenolics Brinjal, spinach and onions

Terpenes Citrus fruits, carrots, cabbage and cucumber

Lycopene Tomatoes, red peppers and pink grapes

Carotenoids Saffron and annatto

Curcumin Turmeric, eugenol and clove

Beta carotene Green leafy vegetables

Vitamin E Nuts and seeds, whole grains, green leafy vegetables, vegetable oil and olive oil

Selenium Fish and shell fish, red meat, grains, eggs, chicken and garlic

These natural antioxidants are easily absorbable in immune systems. Studies have show

that by eating a diet rich in antioxidants have beneficial effects and reduce cardiovascular

diseases, cancer and cataract formation. Hence free radicals should be combated by

antioxidants to neutralize their effect.

Sedantary - Male - Teacher, Tailor, Executives, Priest, Retired personnel, postman etc

- Female - Teacher, Executives, Housewife, Nurses etc

Moderate - Male - Fishreman, Potter, Goldsmith, Agricultural labor, Carpenter, Industrial labor etc

- Female - Servant maid, Weaver, Agricultural labourer etc

Heavy - Male - Blacksmith, Stone cutter, Wood cutter etc

- Female - Stone cutter, coolie etc

Group Particulars Body wt kg Net energy Kcal/d

Man Sedantary work 60 2425

Moderate Work 60 2875

Heavy Work 60 3800

Woman Sedantary work 50 1875

Moderate work 50 2225

Heavy work 50 2925

Pregnant woman 50 +300

Lactation 50 +550 (0-6 months)

Children 1-3 years 12.2 1240

4-6 years 19.0 1690

7-9 years 26.9 1950

I am a resident of Bangalore. I have done my M.Sc in Foods and Nutrition from UAS Bangalore and hold a diploma in Sports nutrition from Massachusetts University, USA. I am working in a reputed hospital in Bangalore as a consultant dietician.

I would like to share the knowledge to those who need it. Please feel free to post any comments, questions or suggestions that you may have.

I like music and watching TV. I enjoy being with my husband and kids during leisure time.

High B.P, Stroke diseases, Arthrities and gall bladdder diseases.

To reduce obesity cut short your calorie in take. Here are some of the foods to be avoided and included

Foods to avoid:

Fried foods

Grilled items

Potato

Macaroni

Nuts

Poultry without skin

Fish

Fatmilk

Pork

Mutton

Soups with thick creams

Foods to eat:

Whole pulses

Fresh fruits

Raw vegetables (as salad)

Green leafy vegetables

Steam cooked vegetables or stir fried

White meat - (mostly chicken without skin approx. 109cal)

Egg whole - if not too fat

Egg white - if too fat

Thin dals

Thin soups

Pulkas

Steamed foods like idlis, green porial etc (these are rich in fibre)

Coffee or tea - without sugar

Apart from all these have atleast 10-12 glasses of water every day. Because water is the rich source of minerals and is key part of any weight loss and reduces fat deposits.Water is so essential for the body as it helps remove body fat and controls your hunger. It is very good to consume more water for good health.

If you have any questions, concerns please feel free to post the same and I am more than happy to respond.

If you want some personal advice, do drop a mail to my email id: prasanthiys@rediffmal.com or prasanthiys@gmail.com