What are Antioxidants?
Antioxidants are substances that are ready to fight with free radicals. They bind unpaired electrons of free radicals with oxygen atoms and neutralize them.
Antioxidants have to “work” with very advanced cases. When the strength of the superoxide dismutase enzyme is lacking, free radicals trigger a real chemical wave. For example, if a free radical attacks a protein, it not only brings damage to the molecule but also forms a new destructive character. And this protein, in turn, continues to destroy the body, creating new electrons which destroy the human body.
Having too many free radicals in the body, a condition known as oxidative stress is caused. It results in damage of tissues, the body ages, serious diseases arise. Most of the serious problems such as diabetes, obesity, and diseases of the cardiovascular system are associated with oxidative stress.
Antioxidants are substances that have the ability to bind and, as a result, neutralize harmful free radicals. Therefore, it is not surprising that eating foods rich in antioxidants helps prevent the occurrence and development of diseases.
Nutrition rich in antioxidants
Experts emphasize the introduction of antioxidants into the diet understanding their importance for human health. Usually, we get them with food. But since every year the ecological environment of our cities does not improve, stresses and deadlines at work become more and more serious, vitamin complexes and biological supplements are often used to help the body cope with their lack.
Antioxidants include vitamins A, C, E, and minerals such as selenium, zinc, copper, chromium, manganese.
The most famous and most powerful antioxidant is vitamin C. In addition to the fact that ascorbic acid is involved in the formation of collagen (that is, it preserves the body beauty and slows down the aging process), it has another extremely useful property. It does not allow the body to destroy vitamins A and E. Vitamin C (and, accordingly, antioxidants) can be found in dogrose, citrus, sea buckthorn, blackcurrant, strawberry, parsley and dill.
Vitamin E (tocopherol) is a fat-soluble compound that has beneficial effects on the skin, reproductive system. It is also a powerful element in the prevention of atherosclerosis. A sufficient amount of this antioxidant can be found in wheat germ oil, nuts (almonds, peanuts, cashews), fish (salmon, zander, eel).
Vitamin A (retinol) is responsible for protecting internal organs from negative environmental factors (chemical pollution, radioactive, magnetic), as well as supporting the immune system in good shape. Orange and yellow vegetables and fruits (apricots, nectarines, peaches, carrots, mangoes), oily fish, green vegetables (spinach, broccoli, squash) are rich in Vitamin A.
By regularly consuming meals from these products, you will soon feel for yourself what antioxidants do and how serious their positive effect is.
What features do they have?
Molecules of some antioxidants are sensitive to oxygen and light but are quite resistant to heat treatment. You should vary in colors of vegetables and fruits that you eat. So you get the right dose of antioxidants that are good for your health and make your diet more vibrant.
Antioxidants are better absorbed in the presence of a small amount of fat, such as lycopene in tomatoes or beta carotene in carrots. Therefore, when a tomato (in the form of tomato sauce, for example) or carrots (stewed) is cooked with a small amount of fat, your body absorbs more antioxidants. A positive effect on your health is guaranteed.
Vegetables rich in antioxidants
|Nutrition rich in B-Carotene||mcg/100 g|
|Dried apricot, cooked spinach, bitter melon, silverbeet, Spanish potato||4000-5000|
|sweet red pepper, mango, water cress, sorrel||2000-4000|
|Melon, apricot, liver||1000-2000|
|Pussley, tomato, cream butter, peach, pumpkin||500-1000|
Tags: antioxidants, proper nutrition