2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
strong The antioxidant is a molecule that can inhibit the occurrence of hazardous chain reactions that are triggered by free radicals. Antioxidants act as natural shield for the body.
The main antioxidants found in foods, are polyphenols, carotenoids, and some vitamins and minerals.
Antioxidants are found in large quantities in fruits and vegetables. Those in vegetables are mainly carotenoids. They protect against free radicals body cells. They help the body fight against aging and many different diseases. It is important to take them daily.
Antioxidants taken with solid foods have been found to be more active than those taken with beverages.
The main function of antioxidants is to help the body protect itself from the aggressive behavior of free radicals. The cells in our body naturally produce these molecules. But their number may increase as a result of environmental influences (environmental pollution, smoking or UV radiation from the sun).
If they are synthesized too much and not in those places where it is needed, free radicals can damage cells. They also damage DNA and cellular proteins. This can cause the development of certain diseases and accelerate the aging process such as skin aging. That's why it's so It is important that antioxidants enter the body every day and help the body strengthen its natural defenses!
The following antioxidants are distinguished:
1. Beta-carotene, lycopene, zeaxanthin, beta-cryptoxanthin from the carotenoid group. These compounds are natural pigments that are responsible for the color of fruits and vegetables.
2. Polyphenols. Without a doubt, this is the largest group of antioxidants! Flavonoids, coumarins, anthocyanins, lignans… in the plant world the range of antioxidants is extremely widespread.
3. Vitamins A, E and C.
4. Some minerals and trace elements (selenium, copper, zinc, manganese).
Antioxidant foods
Vegetables that are richest in lycopene: canned tomato sauce (15, 151 mcg / 100 g), raw tomato (2573 mcg / 100 g), raw red pepper (308 mcg / 100 g).
Vegetables that are richest in lutein and zeaxanthin: boiled spinach (11, 308 mcg / 100 g), boiled radish (8440 mcg / 100 g), canned green peas (1350 mcg / 100 g), boiled Brussels sprouts (1290 mcg / 100 g), raw lettuce (1223 mcg / 100 g), boiled broccoli (1080 mcg / 100 g), canned round pumpkin (1014 mcg / 100 g).
Vegetables that are richest in beta-cryptoxanthin: boiled red pepper (2071 mcg / 100 g), boiled round pumpkin (1450 mcg / 100 g), raw red pepper (490 mcg / 100 g), boiled carrot (202 mcg) / 100 e).
The molecules of some antioxidants are sensitive to oxygen and light, but are quite resistant to heat treatment. Keep an eye on the variety of colors of vegetables and fruits you eat. That's how you get it the right dose of antioxidantsthat are good for your health, and make your diet healthier!
Remember also that some antioxidants are better absorbed in the presence of a small amount of fat - such as lycopene in tomatoes or beta-carotene in carrots. Therefore, when tomatoes (in the form of tomato sauce, for example) or carrots (stewed) are cooked with a small amount of fat, your body absorbs more antioxidants!
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