Antioxidants play an important role in improving health and preventing disease for everyone.
Join Our blog to learn about them to take timely additional measures to protect the health of yourself and your loved ones in your family!
Formation of free radicals and the concept of antioxidants
Formation of free radicals
Free radicals are atoms or molecules that contain a single, unpaired electron electron. Due to the lack of one electron, free radicals tend to bind to one electron of other molecules.
Free radicals can be generated from metabolism in the body, from a stressful lifestyle, or from frequent exposure to toxic substances, chemicals such as exhaust gases, dust, ultraviolet rays, and pesticides. Worms, herbicides, heavy metals, preservatives.
More specifically, the process of converting nutrients from food produces energy for every cell in the body, consisting of a series of chemical reactions that produce free radicals.
Besides, when we fall into a state of nervous stress, the semiquinon free radicals of vitamin E, coenzyme Q increase very clearly. Contact with harmful substances, environmental pollutants penetrates through the skin, destroys skin structures, creates free radicals.
Free radicals damage cells, one of the causes of aging and also a cause of many other dangerous diseases.
The concept of antioxidants
Antioxidants are natural or man-made substances that help prevent or slow cell damage caused by free radicals. Luckily, antioxidants are naturally found in many foods, including fruits and vegetables.
Common antioxidants are vitamins A, C and E, beta - carotene, selenium, lycopene compounds. There are also other antioxidants such as lutein, zeaxanthin, glutathione, zinc.
Antioxidant-rich foods
The ORAC (Oxidative Base Absorption Capacity) is a measure of the antioxidant content of a food, the higher the number, the higher the antioxidant capacity. Here are foods rich in antioxidants and their respective ORAC.
List of antioxidant-rich fruits with corresponding ORAC index
- Black raspberries (19,220)
- Raisins, yellow, seedless (10,450)
- Wild blueberries (9,621)
- Boiled artichoke (9,416)
- Plums (8,059)
- Black grapes (7,957)
- Strawberries (5,938)
- Raspberries (5,905)
- Figs (3,383)
- Apple in the skin (3,049)
- Red grapes (1,837)
List of antioxidant-rich vegetables and tubers with their respective ORAC numbers
- Fresh oregano (27,297)
- Fresh mint (13,978)
- Raw artichoke (6,552)
- Cooked potatoes (4,649)
- Raw asparagus (2,252)
- Beetroot, raw (1,776)
- Fresh broccoli (1,510)
- Fresh spinach (1,513)
- Raw eggplant (932)
- Raw sweet potato (902)
Antioxidant rich nut list with corresponding ORAC index
- Pecans (17,940)
- Walnuts (13,541)
- Hazel (9,645)
- Cashew (1,948)
- Dried Pine Nuts (720)
List of antioxidants rich legumes and grains with corresponding ORAC index
- Sorghum, bran (100,800)
- Black beans (8,494)
- Lentils (7,282)
- Soybeans (5,409)
- Peanuts (3,166)
List of herbs rich in antioxidants with their respective ORAC numbers
- Cloves (314,446)
- Cinnamon (267,537)
- Turmeric (102,700)
- Nutmeg (69,640)
- Black pepper (34,053)
- Ginger (28,811)
- Raw garlic (5,708)
List of other antioxidant-rich products with corresponding ORAC index
- Cocoa powder, unsweetened (66,653)
- Dark Chocolate (20,816)
- Milk Chocolate (7,519)
- Peanut butter, smooth (3,432)
Antioxidant-rich beverages list with corresponding ORAC index
- Red wine (3,607)
- Coffee (2,500)
- Green tea (1,253)
- White Wine (392)
- Beer (80)
What are the health benefits of antioxidants?
As is known, antioxidants help to protect cells against free radicals and may reduce inflammation in the body.
A diet rich in antioxidants, such as fruits, vegetables and whole grains, helps reduce the risk of cardiovascular disease and many other diseases. Let's take a look at the health benefits of antioxidants!
Increases heart health
Several recent studies have shown that several vitamins and antioxidants, including vitamin C, vitamin E, folate, β-carotene, bioflavonoids, and selenium play important roles in reducing the risk of cardiovascular disease. rim (CHD).
According to the research results of the American Academy of Neurology showed that when the body is adequately supplemented with vitamin C, it will maintain a stable blood cholesterol level, thereby preventing heart disease and reducing the risk. stroke up to 50%.
Increased liver protection
Free radicals aggravate liver diseases such as hepatitis, cirrhosis, liver cancer. They damage tissues and accelerate the fibrosis of the liver in people with hepatitis.
Therefore, the adequate supply of vitamins C, E, B6, B12, selenium, N-acetyl cysteine (NAC), alpha-lipoic acid enhances the protection and restoration of liver function.
Protect brain, improve memory
Nutritionists recommend choosing foods with vitamins and minerals such as vitamins C, E, selenium and zinc to fight depression.
They act as mediators in the central nervous system, protect brain cells, prevent the destruction of free radicals, improve brain.
These substances also have a powerful effect in preventing Alzheimer's (dementia syndrome).
Improve immune system
According to a report published in the European Journal of Clinical Nutrition says that the best way to boost the immune system is to include antioxidants in your daily diet, thereby easier to control diseases. related to immunity, such as colds, bronchitis.
Therefore, regular consumption of fruits and vegetables contains antioxidants vitamins A, C, E and carotenoids that are very good to strengthen the immune system.
Protect eyes
Free radicals can contribute to eye disease, including age-related macular degeneration (AMD). Antioxidants seem to help neutralize free radicals.
Two large studies conducted by the American Nuclear Institute (NEI) demonstrate that the diet is full of vitamins A, C, E, zinc minerals and two carotenoids, lutein and zeaxanthin, which are mainly found in fruit. and orange, yellow, red, and purple fruits and vegetables are effective in preventing age-related macular degeneration, nourishing the retina and other eye structures.
Supporting the treatment of arthritis
Antioxidants may improve clinical symptoms of rheumatoid arthritis thanks to its anti-inflammatory properties. The anthocyanins in most berries and vitamin C in citrus fruits can fight the free radicals that cause the symptoms of rheumatoid arthritis.
The correct intake of antioxidants has numerous health benefits.
However, if supplementing with high doses of antioxidants can cause serious effects on the health in general as well as the treatment of cancer in particular.
Therefore, consult a doctor or a nutritionist for a scientific, balanced, and reasonable antioxidant regimen.
Our blog hopes that the above article has provided readers with basic answers about antioxidants, its health benefits and a list of antioxidant-rich foods.
Comments
Post a Comment