Antioxidants – the word is heard for many years, but not everyone knows his true value. This substance slows down the oxidative processes that lead to the destruction of cells and tissues.
Antioxidants are used as a powerful tool in the fight against disease and aging. Substance neutralizes the harmful action of toxic substances, prevent the effect of free radicals. Consider, what are antioxidants, their main benefit and the list of products containing nutrients.
Antioxidants – what is it?
Antioxidants are vitamins and minerals that protect body cells from free radicals, or restore them after the destruction. These substances can slow down various pathological processes. One of the main functions of antioxidants is to remove excess oxygen from the body, making the work of all systems and organs stabilized.
In case of deficiency of mineral elements observed peroxidation syndrome, which can lead to the development of the following diseases:
- malignancy;
- coronary artery disease;
- bronchial asthma;
- poisoning;
- nutritional diseases.
Free radicals tend to “pull” the atoms of the cells, during which the overall structure begins to crumble. The damaged cells continue to search for a mate, launching devastating for the body to process. If not stopped, the organs and systems of the body begin to prematurely age and fail. Antioxidants prevent this impact.
Types of antioxidants
Nutrients are divided into synthetic and natural. The first type is present in medical drugs and supplements. Most popular are natural antioxidants that gently affect the body, not causing allergic reactions.
Natural substances have many advantages, in addition to protective functions they slow down the aging process, prevent wrinkles, help skin to retain its elasticity.
Therefore, the main source of enrichment of the body with antioxidants is proper nutrition. However, one should note that for entry norms substances per day are needed different products and their different volume.
Nutrients of natural origin represented by the following components:
- carotene;
- vitamin a;
- selenium;
- vitamin D;
- phospholipids;
- vitamin E;
- estrogens;
- vitamin C.
The color of products and the availability of antioxidants – how is it connected?
Foods rich in antioxidants, have a specific colour and softness of the fruit, which is a marker of their usefulness. Neutralizing oxidation properties have anthocyanins – plant compounds that define the bright color of vegetables and fruits.
Particularly useful are sweet and sour and acidic foods, which usually dressed in red, black, blue and orange tones.
However, the presence of variegated color of the product does not guarantee saturation of the body with antioxidants, both in the cooking process, many nutrients can evaporate. Therefore, to protect against free radicals recommended food without heat treatment. Moreover, vegetables and fruits can be a tasty lunch or part of it without prior cooking.
What products many antioxidants?
Scientists have conducted a series of experiments whose purpose was aimed at identifying the most antioxidant-rich products. Studies have measured the exact quantity of substances that slow down the oxidizing processes, as well as how many grams of the product should be consumed in one serving.
The leaders of the experiment is the common BlackBerry, blueberry and cranberry. Consumption of these berries in the amount of 100 g per day can reduce the risk of cancer to zero. Among the leaders of vegetables is beans, potatoes, Russet Burbank, and artichokes. In the category of nuts superiority was gained hazelnuts and walnuts.
We offer You to explore the comparative table of foods rich in antioxidants:
In addition to the integrated effects of antioxidants in the body may experience a shortage of a particular item. Therefore, in some cases, the focus should be on products with a high content of one of the following vitamins:
- A – apricot, spinach, carrots, sweet peppers, potatoes, papaya;
- With – black currant, parsley, rose hips, tomatoes, citrus fruits, cabbage;
- E – cereals, sunflower seeds, walnut, almonds, vegetable oil.
The rating of food
Among vegetables the following, the most rich in antioxidants products: radish, radish, beets, carrots, garlic, spinach, cabbage, onions, eggplant. These vegetables can be a standalone meal, and delicious addition. Saturate your diet vegetables are recommended daily. Most of these products are not seasonal and are available for any season of the year.
To get the nutrients it is possible not only thanks to the “hearty” dishes. Among the richest in antioxidants products include various types of spices: cinnamon, oregano, parsley, cloves. To feed, the correct balance of vitamins and minerals should only flavoring dishes are mouth-watering spices. Many of them can be added in drinks or used in baking, virtually no loss of useful properties.
In summer season the best way to enrich the body with antioxidants are fruits: grapes, citrus, pomegranate, plum, raspberry, mountain ash, apples, melon, pear, plum, peach. Many of these fruits are available in winter, maintaining a proper level of health.
Noteworthy and nuts, many species of which have solid antioxidant content. The absolute leader is the hazelnut, a large number of nutrients found in walnuts and almonds. Useful for restoring vitamin balance will be pistachio.
Juices
The drink also is a powerful source of nutrients. For feeding of the body will be useful only freshly squeezed juices, in-store products are not high in antioxidants and has for the most part taste characteristics. The best choice for the production of juice is grape, pomegranate and citrus. An excellent option for healing the body are Apple and rainnie juices.
Alternative juices are teas. We are talking about the green and red varieties. However, their real benefit is in the big question, as the nutrient content depends on the technology of their cultivation and preparation. Tip: drink tea immediately, so You get maximum nutrients. In 10 minutes after welding the healing powers evaporate.
Wine
Strangely enough, but the nutrients may be contained even in alcoholic beverages. The secret of wine lies in its main ingredient is the grape, which is excessively rich in antioxidants. Of course, the content of vitamins and minerals in this drink is minimized, however, if You are planning to celebrate an important event in Your life, then wine is the kind of drink that has a slight, but still good.
The wine has other useful properties that allow you to combine the saturation antioxidants with the removal of spasm of blood vessels, lowering cholesterol, balancing the nervous system. Drinking fine drink several times a day not more than 50 grams.
Coffee
Organic coffee is a powerful source of antioxidants. To preserve maximum benefit it is recommended to choose the product beans. You must grind the beans before each ceremony of drinking coffee, so You retain maximum nutrients and divine aroma of the drink. Natural coffee will help Wake up in the morning and to enrich the body with the charge of antioxidants.
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Foods rich in natural antioxidants
