Antioxidants: Do you really know what they are, what foods to find them in and the best ones you should be taking every day?

Antioxidants: Do you really know what they are, what foods to find them in and the best ones you should be taking every day?

What are antioxidants and which foods to consume for proper integration and counteract free radicals

Don't store avocado like this: it's dangerous

What are antioxidants and which foods to consume for proper integration and counteract free radicals

The process of oxidation in the human body damages cell membranes and other structures, including cell proteins, lipids and DNA. When oxygen is metabolized, it creates unstable molecules called free radicals, which steal electrons from other molecules, causing damage to DNA and other cells.





The body can cope with some free radicals, however, the damage caused by an overload of the latter over time can become irreversible and lead to certain diseases (including heart and liver diseases) and to some cancers, such as tumors of the cord. oral, esophagus, stomach and intestine. Oxidation can be accelerated by stress, cigarette smoke, alcohol, sunlight, pollution and other factors.

Index

The effect of free radicals

Free radicals are harmful to our body. Here's what they can cause:

  • deterioration of the lens of the eye, which contributes to vision loss.
  • joint inflammation (arthritis)
  • damage to nerve cells in the brain, which contribute to conditions (such as Parkinson's or Alzheimer's disease)
  • acceleration of the aging process
  • increased risk of coronary heart disease, as free radicals encourage low-density lipoprotein (LDL) cholesterol to adhere to artery walls
  • some cancers triggered by damaged cellular DNA.

(Read also: Natural antioxidants: 10 foods against free radicals and aging)

Natural sources of antioxidants

Plant foods are rich sources of antioxidants. The latter are much more abundant in fruits and vegetables, as well as in other foods including nuts and whole grains.

good sources of antioxidants specifics include:

  1. sulfur compounds: these are very abundant phytocompounds in vegetables, such as leeks, onions and garlic. They have a high antioxidant power, able to inhibit the formation of free radicals, prevent inflammation, and keep blood cholesterol levels under control.
  2. Anthocyanins: present in aubergines, grapes, berries and more, these are water-soluble vegetable pigments. Also notice how anthocyanins, these are fundamental substances for the well-being of our organism, because they perform an antioxidant, anti-inflammatory, anti-aging and anti free radical function. (Read also: The secret of the Mediterranean diet? It is (also) in the colors, with anthocyanins)
  3. beta-carotene: present in pumpkin, mango, apricots, carrots, spinach and parsley, beta-carotene is a carotenoid, which is a natural vegetable pigment rich in vitamin A, or retinol. It is fat-soluble as well as being very sensitive to heat.
  4. catechins: present in tea and red wine, catechins are substances belonging to the flavanol group. These have important therapeutic potential, able to protect our body from neoplastic and cardiovascular diseases.
  5. copper: it is a mineral present in small quantities in our body, but which we can integrate through the consumption of dried fruit such as walnuts. Important for its antioxidant functions, red blood cell production and skin and hair pigmentation.
  6. flavonoids: tea, green tea, citrus fruits, red wine, onion and apples are rich in it. It is a set of plant pigments whose chemical structure derives from that of the flavone.
  7. isoflavones: these are phytonutrients with antioxidant action, very present in plant foods such as soy, tofu, lentils, peas etc ... 
  8. lutein: it is a carotenoid, that is vegetable pigments present in many green leafy vegetables such as spinach.
  9. lycopene: this is also a carotenoid, responsible for the color of tomatoes, pink grapefruit and watermelon and many other foods of plant origin. Indispensable in our body because it has an antioxidant action, protecting cells from oxidative damage. (Read also: Organic tomatoes richer in lycopene and vitamin C)
  10. manganese: Found in nuts and dried fruit, manganese is essential for brain and nervous system health, as well as protecting the body from oxidative damage.
  11. polyphenols: found in thyme, oregano and more; these are natural organic substances. Among the main ones we find flavonoids, tannins, lignins, anthraquinones and melanins, which perform a significant antioxidant and anti-inflammatory action for the body.
  12. selenium: a mineral salt present in whole grains and essential in various processes such as DNA synthesis, up to the protection from infections and free radicals.
  13. zinc: it is an essential mineral salt but present in our body only in small quantities, which is why it is important to take it through food. Zinc is found in nuts, such as peanuts, and is important for DNA synthesis, the proper functioning of the immune system, and in wound repair and healing.
  14. Vitamin A: it can be found in sweet potatoes and carrots. Also note as retinol, vitamin A is fat-soluble so it is stored in the liver and released as needed.
  15. Vitamin C: found in fruits and vegetables such as oranges, black currants, kiwis, mangoes, broccoli, spinach, peppers and strawberries. L'ascorbic acid it is water-soluble so regular intake through food is required. It is very sensitive to high temperatures.
  16. Vitamin E: found in vegetable oils (such as wheat germ oil), avocado, nuts, seeds and whole grains. Also called tocopherol, vitamin E is fat-soluble, is stored in the liver and is then released by the body in small quantities when needed.

Vitamin and antioxidant supplements

Antioxidants are most effective when obtained from food, rather than isolated from a food and presented in tablet form. In fact, antioxidant minerals or vitamins can act as harmful pro-oxidants or "oxidants" if they are consumed at significantly higher levels than recommended amounts.



So, one well balanced diet which includes the consumption of antioxidants from food, is best. If you need to take a supplement, we recommend that you always ask your doctor or nutritionist for advice, and opt for supplements that contain all the nutrients at recommended levels.


For a'balanced nutrition here are some recommendations:

  • consume vegetables and legumes and fruit
  • prefer whole foods and cereals
  • increases the consumption of vegetable proteins
  • prefer alternatives to dairy products, mostly low-fat

To meet your nutritional needs, try to at least consume one serving of fruit and vegetables every day. Although serving sizes vary according to gender, age, and stage of life, this is roughly one medium-sized fruit or half a cup of cooked vegetables.

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On natural antioxidants I might be interested in:

  • Natural antioxidants: what they are, sources and benefits on the body
  • How to fight free radicals: the guide
  • 7 simple ways to fight aging
  • Extra virgin olive oil maintains its antioxidant properties even after cooking. I study

 

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