Antioxidants: Antioxidant Rich Foods

Antioxidants are excellent compounds that prevent the development of problems with the cardiovascular system that support good vision and youth.

City dwellers living in a polluted environment (smoking, car exhaust) are particularly in need of products containing more antioxidants.

Youth, healthy appearance, general body tone will provide antioxidants. They stop oxidation caused by free radicals, thereby stopping human aging. Antioxidants retain core values ​​- health and youth, restoring the body’s systems, restoring cells and maintaining good skin and immune system condition.

Antioxidant Rich Foods

The greatest amount of antioxidants can be found in berries such as currants, cranberries, sea buckthorn, blueberries. Sources among vegetables: potatoes, spinach, cabbage, artichoke. Natural tea, coffee have a lot of antioxidants. They are also famous for pomegranates, red beans, hazelnuts, walnuts, and all plant foods rich in vitamins A, C, and E.

Products rich in antioxidants fight free radicals and aging, improve blood circulation, protect the heart and eyesight. In general, in order to delay aging and keep the body healthy and fit, it is important to avoid the consumption of foods high in fat and also reduce the amount of salt and sugar intake. Consider a list of sources of antioxidants:

Olive oil

It is rich in vitamin E and monounsaturated fatty acids, can protect the cardiovascular system and slow down cell aging.

Garlic

Rich in antioxidants and beneficial to the heart, it helps prevent inflammation by thinning the blood and preventing cell degeneration.

Red berries and blueberries

Useful properties have: cherry, strawberry, blackberry. These berries contain a large amount of antioxidants, carbolic acid and vitamin C. Blueberries are rich in anthocyanins that can have a positive effect on the entire body due to its antioxidant properties, and they also counteract memory loss and decrease motor skills.

Broccoli and Cauliflower

They contain vitamin C and antioxidants that protect the body against the risk of cancer and cataracts of the eyes.

Kiwi

Kiwi are some of the fruits rich in antioxidants, especially polyphenols, important for protection against aging and degenerative diseases.

Bow

Rich in flavonoids: be careful because you lose them during cooking. It should be consumed fresh.

Avocado

Avocados contain vitamin A and vitamin E and antioxidants that help the body get rid of free radicals, delaying the aging of tissues. It also contains potassium, which prevents high blood pressure.

Tomatoes

Tomatoes contain lycopene, a powerful antioxidant that protects the body against stroke. By regularly inserting tomatoes in your diet, you can protect your body from cardiovascular diseases, cholesterol and high blood pressure.

Spinach and Chard

Rich in folic acid and vitamin C. They also contain lutein – an important antioxidant for vision. Green leafy vegetables are also rich in vitamin K, which is an essential nutrient for reducing bone loss and preventing fractures.

Grenades

High concentration of flavonoids contained in pomegranate can protect the heart and arteries

Watermelon

It is rich in lycopene and carotenoids that can resist the action of free radicals.

A fish

Contains Omega-3 important for the body, because they are antioxidants and protect brain cells from aging.

The content of vitamin A and vitamin C in some foods (in mg per 100 g of product):

Vitamin A: cod liver (canned) – 5-15; beef liver, poultry – 4-8; granular caviar – 0.2-1.0; cheese – 0.1-0.3; fat cottage cheese – 0.1; butter – 0.6-0.8

Vitamin C: wild rose – 650; sweet pepper – 250; black currant – 200; parsley – 150; cauliflower – 70; citrus – 40-65; garden strawberry – 60; white cabbage – 40-65; boiled cabbage – 20-25; stew – 15-20; fermented – 10-20; apple juice – 2.

Lack of antioxidants

The lack of antioxidants directly or indirectly contributes to a decrease in immunity in adults and children and serves as the risk of various diseases.

Often, the shortage of ascorbic acid (which, according to the Institute of Nutrition, takes place in 70-100% of people) Is combined with a high level of triglycerides and “bad” cholesterol in the blood, even among young people. This leads to early manifestations of hypertension, coronary heart disease and other cardiovascular disorders, in which we are known to be “ahead of the rest.”

In addition, experts say that the deficit of ascorbic acid (vitamin C), vitamin E and carotene (which prevent the formation of powerful carcinogens of nitrosamines in the body), as well as the supply of nitrates and nitrites with food, reduce the resistance of people to cancer.

But why with a wide choice of food today, most people lack vitamins and minerals? Let’s try to figure it out.

To saturate the body, for example, with vitamin C, you need to eat at least 0.5 kg of apples daily or drink 3-5 liters of apple juice. Not everyone can afford it. True, the apples on the market today are not sold those that were once. According to the Japanese Institute of Nutrition, the content of vitamin C and carotene in vegetables and fruits (which we buy on the market) grown with the use of fertilizers and modern agricultural methods is 10-20 times lower than in wild fruits. In addition, a deficiency of vitamin C and bioflavonoids occurs due to the fact that they (unlike carotenoids) are rapidly destroyed as a result of heat treatment. Many products lose their active properties during transportation and storage (it is known that after six months of storage, the content of vitamin C in vegetables and fruits is halved).

Vitamin deficiency

As a result of industrial and agricultural use, as well as due to environmental pollution, the mineral composition of the soil is deteriorating, therefore, in many products of animal and vegetable origin, there are fewer trace elements. For example, according to the Institute of Nutrition of the Russian Academy of Medical Sciences, more than 80% of the population living in ecologically unfavorable regions and in big cities lack selenium, zinc, manganese and chromium.

Another reason for the lack of antioxidants – their poor digestibility in the body due to various diseases. Professor Spirichev cited data from the Institute of Nutrition that in the examined patients of many hospitals and clinics the strongest hypovitaminosis was revealed, which was strengthened specifically by diseases (gastrointestinal tract, liver and kidneys, etc.), as well as by the introduction of antibiotics, surgical intervention , forced hypodynamia.

The absorption of vitamin C and bioflavonoids worsens with infections, injuries, burns, stress, heavy physical exertion. Vitamin E deficiency is found in people with diseases of the pancreas, gallbladder, with cysts and fibroids. If a person, in addition to the above-mentioned problems, has reduced the level of thyroid hormones or he lives in conditions of poor ecology, then the intake of vitamin A and its synthesis from carotenes is limited.

Symptoms of Antioxidant Deficiency

Vitamin A (retinol) – decrease in visual acuity, especially at dusk, dryness and thinning of the skin, mucous membranes, acne, furunculosis, impaired structure and hair growth, weakening of the immune system, susceptibility to colds and broncho-pulmonary diseases, ovarian dysfunction in women.

Vitamin C (ascorbic acid) – fatigue, weakening of the immune system, especially to colds, capillary fragility (frequent bruises on the skin, bleeding gums), slow wound healing, poor absorption of iron.

Vitamin E – an increased tendency to red cell destruction, anemia, muscle weakness, infertility.

Selenium – the risk of myocardial infarction, frequent colds, weakening of the liver, thyroid, arthritis, cataracts, glaucoma, dermatitis, hair loss, nail dystrophy.

Zinc – depression, weakening of memory, delayed development in children, impaired puberty in boys, reduced potency in men, perversion of smell and taste, hair loss, furunculosis, acne, dermatitis.

Copper – anxiety, chronic colitis, arthritis, osteoporosis, decreased liver function, weakened immunity, the risk of tumors, skin pigmentation.

How many antioxidants to use?

(mg per day)

Vitamin A: children – 0.4-0.7; adolescents, adults and elderly – 0.8-1.0; pregnant and lactating women – 1.0-1.4 children – 30-60; adolescents – 70; adults 70-100; pregnant and lactating women – 90-120; elderly people – 80

Vitamin E: children – 3-10; teenagers – 10-15; adults – 8-10; pregnant and lactating women – 10-14; elderly – 12-15

Zinc: children – 3-10; adolescents and adults — 10–15; pregnant and lactating women – 20-25 Copper: children and teenagers – 1.0-1.2; adults -1,2-1,5; elderly – 1.5-2.0
Selenium (ICG per day): children – 10-15; teenagers – 20-25; adults – 25-55

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