Antioxidants are vital for protecting cells from free radicals, molecules that damage DNA and increase cancer risk. Free radicals form due to pollution, smoking, and ultraviolet (UV) radiation. While the body produces some antioxidants naturally, supplementing them through diet remains crucial.

Cloves

Cloves are packed with antioxidants like: eugenol, flavonoids, and gallic acid. Eugenol, in particular, possesses antibacterial properties by inhibiting bacterial enzymes. Cloves can also help reduce blood clotting and manage high blood sugar levels. Incorporate a small pinch of ground cloves into yogurt, oatmeal, or baked dishes. Consuming a few cloves is considered safe for healthy individuals.

Turmeric

Turmeric's primary antioxidant is curcumin, known for supporting the immune system and reducing oxidative stress. Oxidative stress can damage tissues and organs over time. Turmeric used in cooking typically contains about 2-9% curcumin. To maximize its antioxidant benefits, combine turmeric with black pepper and fats, which enhance its absorption. It is a flavorful addition to curries, soups, sauces, and stir-fries.

When cooking, you can use about one to two teaspoons of turmeric powder, equivalent to 15g. However, high doses of turmeric may interact with blood-thinning medications and other drugs.

Oregano

Oregano is rich in flavonoids and antioxidants such as: thymol and carvacrol. These compounds help boost immunity, inhibit harmful bacteria, and balance gut microbiota. Most individuals can safely add this spice to their food. However, those taking medication for diabetes or blood thinners should consult a doctor before incorporating oregano into their diet.

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Ginger

Ginger adds a robust flavor to teas, baked goods, smoothies, and stir-fries. Its high antioxidant content contributes to its anti-inflammatory effects. Gingerol, responsible for ginger's distinct flavor and warmth, transforms into shogaol when dried; both compounds possess anti-inflammatory properties.

Ginger may help reduce low-density lipoprotein (LDL) cholesterol and triglycerides, two types of fats that can accumulate in arteries and increase the risk of heart disease. This benefit is likely due to ginger's natural phytochemicals, such as polyphenols and flavonoids. Adults are advised to consume ginger in moderation, around 3-4g of fresh ginger daily, or 1-2g per serving when preparing tea (approximately 1,5 teaspoons).

By Le Nguyen (Source: Health)