Natural Antioxidants from Fruits
Who has not heard of products such as juices and smoothies, vitamin A, C and E, and even candies that contain vitamins or multiple benefits achieved through the inclusion of plant foods in the diet?
The media insist on the virtues of foodstuffs fortified with vitamins and potential health benefits, praising his role in the fight against “oxidation” of the organism to certain diseases and aging. Today, nutrition and dietetics not only dealing with food components that provide nutritional benefits: proteins, fats, carbohydrates, vitamins and minerals. Other substances properly
What are antioxidants?
This is a group of vitamins, minerals, natural dyes from plants and other compounds and enzymes (substances from our body involved in multiple metabolic processes), which block the damaging effect of so-called free radicals. Most of the antioxidants found in plant foods, which explains that include fruits, legumes, vegetables or whole grains in our diet is so beneficial.
Free radicals and oxidation
Breathing in oxygen is essential for cellular life in our body, but following the same molecules are produced, free radicals, which lead to lifelong negative health effects for their ability to alter the DNA (genes), proteins and lipids or fats.
In our bodies are continually renewing cells (skin, intestine?) And others not (liver cells, neurons?). Over the years, free radicals can cause a genetic defect on the first, increasing the risk of cancer and reduce the functionality of the latter (the cells that are not renewed), which is characteristic of aging.
Habits as common as intense physical exercise, smoking, consumption of diets rich in fat and overexposure to solar radiation and environmental pollution, increase production of free radicals.
Benefits of antioxidants
In recent years scientific research has been the role of antioxidants in cardiovascular conditions in many types of cancer, AIDS and still others directly associated with the aging process, such as cataracts or nervous system. Studies focus mainly on vitamin C, vitamin E, beta-carotene, flavonoids, selenium and zinc.
The relationship between these antioxidants and cardiovascular disease, and possibly cerebrovascular diseases, is now sufficiently established. It is known that changing the “bad” cholesterol (LDL-c) plays a fundamental role in the initiation and development of atherosclerosis (thickening and abnormal hardness internal decks of blood vessels due to deposition of fatty material which prevents or hinders the passage of blood).
Antioxidants can block free radicals that modify LDL cholesterol, reducing cardiovascular risk. On the other hand, low levels of antioxidants may be a risk factor for certain cancers.
Any advantages?
Although the intake of foods rich in antioxidants reduces the risk of certain diseases, they do not alter the normal deterioration that leads to aging and allow us to live longer.
And it has been shown that supplementation with high doses of antioxidant preparations can be counterproductive. Although every day we know more about the benefits of antioxidants – is to promote consumption through foods that contain them naturally, is soon to ensure whether or not daily supplementation, as it know the correct dosages.
Therefore, the correct thing is to follow a varied and balanced diet, in which no missing plants and not abuse supplements or foods fortified with antioxidants.
Nutrients and non-nutritive substances that act as antioxidants
Vitamins
Vitamin C: In fruits and vegetables, fresh and raw, like guava, kiwi, mango, pineapple, persimmon, citrus, melons, strawberries, berries, peppers, tomato, Brassica (vegetables from the cabbage family), fruits and vegetables general.
Vitamin E (tocopherol) wheat germ oil, soybean oil, germ of cereals or whole grain cereals, olive oil, green leafy vegetables and nuts.
Beta-carotene or pro vitamin A “belongs to the family of carotene from vegetables. The body can convert it into vitamin A.
Jointly owns the properties of vitamin A and antioxidants that act on free radicals. Recently it has demonstrated its role in preventing cataracts and its beneficial effect on inflammatory processes and those associated with aging.
Foods rich in beta carotene: dark green vegetables or orange-red-yellow (carrots, spinach, pumpkins, etc..) And some fruit (apricots, cherries, melon and peach?).
Minerals
Selenium: Related to a lower risk of skin tumors, liver, colon and breast. Also linked to the functioning of glutathione peroxidase (antioxidant enzyme in our bodies). In meats, fish, seafood, cereals, eggs, fruits and vegetables.
Zinc: Promotes the formation of new proteins (cell renewal), participates in the fight against free radicals and the synthesis of enzymes involved in the immune or defense system and promotes good skin and mucous membranes (tone and elasticity the skin). They are good source of zinc and offal meats, fish, eggs, whole grains and legumes.
Copper: It boosts the immune system, participates in the formation of enzymes, proteins and brain neurotransmitters (cell renewal and stimulating the nervous system) and is an anti-inflammatory and anti-infective agent. And facilitates the synthesis of collagen and elastic (necessary for healthy blood vessels, cartilage, lungs and skin), acts as an antioxidant protecting cells from toxic effects of free radicals and facilitates the establishment of calcium and phosphorus. Copper-rich foods: liver, fish, shellfish, whole grains and green vegetables.
Amino acids (the simplest components of proteins):
Cysteine: nonessential amino acid, our body can manufacture it without troubleshooting. It is important for the production of enzymes against free radicals, such as glutathione peroxidase.
The liver and our defense is used to detoxify the body of chemicals and other harmful elements.
Cysteine, which is found in meats, fish, eggs and dairy, is a potent anti detoxifying agents that suppress the immune system, such as alcohol, snuff and environmental pollution.
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