Antioxidant-rich Foods Can Help You Lose Weight
Many natural foods contain antioxidants, and eating more of these foods can help improve the body’s ability to fight antioxidants and effectively fight and scavenge free radicals, thereby reducing the risk of inflammatory diseases. These antioxidant-rich foods are not only anti-inflammatory, but they can also help you lose weight.
New Discovery in Bugs
In a recent study, researchers discovered a gene called SKN-1B in Cryptobacterium hidradenum. The gene helps the nematode’s brain cells detect when it’s eating and sends a signal to tell the nematode to stop eating when it’s full.
The researchers had a brainstorm: If this type of gene control exists in nematodes, then it probably also functions in humans. This led them to think of a transcription factor called Nrf2.
Nrf2 is a key protein in the body’s endogenous antioxidant defense system, and it plays an important role in fighting insulin resistance and preventing obesity. When Nrf2 is activated, it exerts its anti-inflammatory activity by directly inhibiting the production of pro-inflammatory molecules, thereby reducing oxidative stress and avoiding cellular damage.
But how is the anti-inflammatory effect of Nrf2 linked to appetite and body weight?
How the Brain Controls Appetite
The area of the brain that controls hunger is located mainly in the hypothalamus, hence the name appetite control center, which registers feelings of fullness and sends you signals to stop eating.
After each meal, your stomach releases a protein called GLP-1. This protein stimulates insulin secretion to control blood sugar levels.
Your adipose tissue then sends a message to the hypothalamus through a protein called leptin. Leptin works by informing the hypothalamus that you have eaten enough food and has enough energy to carry on with your day’s activities.
Leptin also activates an enzyme called AMPK, which prompts the transfer of glucose from the blood to the cells, thereby lowering the amount of sugar in the blood.
Once AMPK is activated, the body begins to burn stored fat and increase cellular energy, which promotes health and slows aging.
Inflammation Affects Brain’s Appetite Control
Chronic inflammation in the body promotes oxidative stress in the hypothalamus, and when this occurs, it interferes with all signaling, including the feeling of satiety. The result is that leptin does not reach normal levels and causes cells to be unable to absorb glucose from the blood, which in turn causes hyperglycemia and insulin resistance over time, ultimately leading to weight gain and other health problems.
Fortunately, the body has an antioxidant defense system in the form of Nrf2, which reduces oxidative stress in the hypothalamus, thereby restoring leptin’s ability to properly signal satiety.
Nrf2’s Anti-Inflammatory Effect Helps Treat Obesity
Obesity, a metabolic disorder characterized by excessive accumulation of adipose tissue, has become an increasingly prevalent disease worldwide.
Excessive adipose tissue underlies systemic low-grade chronic inflammation. Chronic inflammation is facilitated by the increasing number and size of adipocytes and the inability to obtain sufficient oxygen from the blood.
This oxygen shortage and the release of pro-inflammatory cytokines not only enhance the body’s inflammatory state but also increase systemic oxidative stress. In particular, free radicals further exacerbate inflammation and increase obesity by driving the growth and number of adipocytes.
It has been found that Nrf2 not only counteracts insulin resistance but also helps detoxify the body by reducing oxidative stress and eliminating free radicals, thus acting as a treatment for obesity.
Antioxidant-Rich Foods to Help Detoxify the Body and Lose Weight
After learning about the benefits of Nrf2, how can you activate Nrf2? The way is simple. You can activate Nrf2 by eating more cruciferous vegetables and foods rich in vitamin D.
Cruciferous plants produce an antioxidant called carotenoid that induces Nrf2, and there are many such vegetables, such as broccoli, cabbage, cauliflower, kale, collard greens, and radishes.
Vitamin D can maintain the stability of DNA by activating Nrf2. The main food sources of vitamin D include salmon, rainbow trout, tuna, mushrooms, whole milk, and high-fat cheese.
Conclusion
Eating more antioxidant-rich foods can increase Nrf2 activity in your body, which not only protects your body from oxidative damage and inflammation caused by free radicals but also helps burn fat and lose weight.