ANTIOXIDANTS. WHAT ARE, WHAT YOU NEED, HOW TO TAKE THEM.
Nutritional Supplements Antioxidants
Antioxidants. How many times have we heard of them, now we try to better understand what they are, why they are important and how to take them.
WHAT ARE ANTIOXIDANTS:
Antioxidants are substances which can neutralize free radicals and protect the organism from their negative action.
Antioxidants work, the organization, as a group of purification that eliminates waste that cells leave behind. All the cells in our body have a function: work 24 hours on 24, building and repairing bones, muscles, skin and other parts of the body when they are working, the cells also create waste products.
A substance waste is just the free radical, and every day our body produces thousands of these highly reactive molecules. Free radicals are capable of damaging cellular structures such as the plasma membrane and DNA.
The negative effect of free radicals affects the health of the whole body: accelerating the processes of cellular aging, depressing the immune system, favoring the onset of many diseases and cancers. We are also exposed to free radicals due to factors such as smoke, pollution, UV rays, improper diet, stress, alcohol, toxic chemicals, pesticides, very tiring physical exercises, medication, antibiotics. Our body is able to monitor the activity of free radicals through special antioxidants endogenous (synthesized independently) and exogenous (in food).
The first category includes enzymes such as superoxide dismutase, catalase and reduced glutathione. Among the non-enzymatic substances with antioxidant properties will mention vitamin E, vitamin C, carotenoids, polyphenols and anthocyanins. While many foods exert a protective action against free radicals and other bad eating habits can increase the activity (diet too rich in animal fats, excessive consumption of vegetable oils and oily fish, excess iron, intolerance food). The foods most dangerous of all are those rich in lipids and in particular of polyunsaturated fatty acids (fish, vegetable oils, dried fruit). The nature has, however, been able to attach to those nutrients high amounts of vitamin E in order to offset, at least in part, the formation of free radicals.
From recent studies, it was confirmed that many of the most common diseases are associated with a deficiency of antioxidant nutrients. The lack of antioxidants can be the cause of: Alzheimer's disease, cancer, cardiovascular disease, cataracts, diabetes, hypertension, infertility, macular degeneration of the lens, measles, mental illness, periodontal disease, respiratory infections, rheumatoid arthritis.
To get an idea of what it means to oxidation, take an apple, cut it in half and leave it for a few minutes resting on a plane, you will notice that the pulp will become darker.
IN WHICH FOOD ARE ANTIOXIDANTS:
Sweet potatoes, carrots, watercress, peas, broccoli, cauliflower, lemon, mango, melon, peppers, squash, strawberries, tomatoes, cabbage, grapes, kiwi, oranges, seeds and dried fruit, pumpkin common, tuna, sardines, salmon, wheat germ wheat, apricots, beans. Mainly fruits and vegetables red, orange, yellow, raw fruits and vegetables, peas, wheat, beans, whole grains, watermelon, seafood.
THE RIGHT DOSE OF ANTIOXIDANTS:
Scientists have shown that eating a high amount of antioxidants through the intake of fruits and vegetables may reduce the risk of heart disease and cancer, help control diabetes and also slow the mental and physical effects of aging and 'weakening of the bones in osteoporosis.
To get the right amount of antioxidants daily, a normal person (NON smoker, NOT sports, NOT stressed, NOT drug user, consumer NOT fat, DO NOT drink alcohol, NOT a lover of tans) should take 6 to 8 servings of fruits and vegetables. To get an idea of a serving of fruit corresponds to 150 g, and 300 to 600 grams of fruit per day. A serving of vegetables is 50g to 250g when cooked or if raw, so at least 1kg whether cooked or raw if at least 200g per day. Let's say on average:
1 KG BETWEEN FRUIT AND VEGETABLES A DAY!
If you smoke, or do a lot of sport, or you are stressed, or regularly use drugs, or eat a lot of fatty foods, or drink alcohol, or you love the tan, of course the portions need to be more consistent. At least twice:
2 KG BETWEEN FRUIT AND VEGETABLES A DAY!
Obviously ingest such quantities of fruits and vegetables every day is almost impossible (among other things would create bloating and digestive problems). This is why you need to take, as well as plenty of fruits and vegetables, food supplements antioxidants.
View all dietary supplements antioxidants