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How is the anti-wrinkle and anti-aging cream from Lidl

Since the Organization of Consumers and Users (OCU), described as best anti-wrinkle cosmetic cream 2016-2017 , the cream Lidl CIEN Q10 , the shelves of this well-known supermarket firm were completely empty. These are the so-called Low Cost creams, creams that, although their price is very affordable, prove to be of sufficient quality to be considered an excellent anti-wrinkle cosmetic treatment.



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Presentation Cream One Hundred Q10 Lidl

Lidl CIEN Q10, was submitted to an international study in order to check and compare the effectiveness of these cosmetic treatments. Tested 14 creams for day treatment and any skin type, where 30 volunteers aged between 31 and 70 years, underwent a blind control study. The results showed the Lidl Cien Q10 anti wrinkle cream as the best cream tested.

There are anti-aging and anti-wrinkle creams on the market with better efficacy, I particularly like Nezeni Antiage Cream Botox. Not only do you have to value your ingredients in an anti-aging cream, but also the percentage in quantity of these active ingredients that the cream offers , which is why the price of these cosmetic products is called Low Cost.

Lidl CIEN Q10

One of the main secrets of the Lidl Cien Q10 cream is the price , for only 2.99 euros, we can enjoy a quality anti-wrinkle and anti-aging cream , one more proof of how you can use a facial for very little money, compared to other much better known brands and whose products exceed 50 euros.

Simply look at the composition of the Cien Q10 cream, to realize that it uses the same basic ingredients as other firms but also, enriched with natural extracts of vegetable origin that provide greater benefit to the skin.

Nor should we forget its texture, light, not greasy and able to absorb in a few seconds leaving a pleasant and subtle aroma . The treatment Hundred Q10 of Lidl is formulated to fight the main effects of the step of the time , the cutaneous aging, the wrinkles or the lines of expression. First symptoms that should put us on alert to act immediately.

Anti-aging cream Q10 One Hundred Night

One hundred Q10 in your day treatment will protect us from the harmful UV rays thanks to the UVA / UVB filter with Protection Factor 15. A very complete treatment since we can have a day cream and another one at night One hundred Q10 day and one hundred Q10 night, Two treatments in 24 hours will serve to double the benefits brought by this incredible cream Q10 by Lidl.

How does Hundred Q10 act on our skin?

Specially formulated for the care and protection of any type of skin, fat, dry, normal or sensitive. Thanks to its composition where we highlight Coenzyme Q10 or Bioquinone, Vitamin E and hyaluronic acid, among others. All ingredients that will provide us with more luminosity, hydration and tonicity in the skin of the face, making it look much more young and unified.

Coenzyme Q10: Able to penetrate the skin cells filling the deepest wrinkles. Actually our skin produces Q10 coenzymes, thanks to them we have our skin smooth and young. When we reach a certain age, the body stops producing the same volume of coenzymes and this is noticed, the first symptoms appear, wrinkles, sagging skin, dryness, etc.

Composition One Hundred Q10

It is a powerful antioxidant capable of not only fighting against free radicals but also r epara the damages produced by these , which are other than oxidation.

Vitamin E: Com or complement to coenzyme Q10 , also for its function as an antioxidant, protector of fatty acids against the oxidation process.

Hyaluronic acid: Used as a moisturizing and moisturizing agent , that is, capable of retaining hydration and preventing evaporation . Activates the production of essential collagen to maintain the structure of the skin as well as increases the production of elastin , essential fibers to give elasticity to the skin. A good hydration and greater creation of collagen and elastin, the necessary ingredients to delay skin aging.

The cream Q10 One hundred of Lidl from the 25 years

A cocktail that will act to hydrate, repair and combat the effects that the passage of time causes on our skin. In this sense, a question arises . When do we have to start using it? , the answer is simple.

After 25-30 years, the skin stops producing collagen and elastin at least at the rate that it had been doing. With this decrease in production, the structure of the skin provided by the collagen, stops maintaining tension, causing the sagging of the skin while the reduction in the creation of elastin fibers, cause flaccidity and dryness of the skin.

After 30, the skin begins to lose hydration, but not only the skin of the face but also the neck and neckline, so its application is also recommended in these highly visible areas.

Advantages and disadvantages of Lidl's Q10 cream

So far we have seen its composition and how it acts on our skin, now we have to comment on the advantages and disadvantages it provides us.

Advantage of the One Hundred Q10 Cream by Lidl

The first thing we find when opening the box is a container in glass as a container for the cream, an adequate container to keep the product in perfect condition , compared to other brands that use plastic containers that are harmful to the environment.

Anti-aging cream Q10 One hundred day

When we open the Lidl Cien Q10 anti-wrinkle cream , it envelops us with a very fresh and smooth aroma . The texture in cream is very pleasant to the touch in addition to providing a good absorption , leaving us a much fresher and non-greasy skin.

We can use the anti-aging cream Cien Q10 both on the face and in the visible areas of the neck and neckline, which together with the skin of the face is what marks the passage of time.

In addition to a restorative cream we will have a powerful moisturizing cream so there is no certain age to use it, so in addition to moisturize we will be able to delay the effects of aging.

We can acquire the cream Q10 Hundred in Lidl

The Lidl Cien Q10 cream does not contain mineral oils , which are as harmful to our skin as the use of salts. In addition they have not been tested on animals , therefore, suitable for all people who are governed by the vegan philosophy.

Last but not least, the price . Less than 3 euros, to be more accurate 2.99 euros 50 ml . We can not deny that for that price it is worth trying.

Disadvantage of the One Hundred Q10 Cream by Lidl

If we must talk about disadvantages, we will say that the anti-wrinkle cream Lidl Hundred Q10 , will visibly improve wrinkles, but make no mistake, today there is no cream that finishes 100% of wrinkles.

We must also highlight the composition of the cream Cien Q10 Lidl , is that the percentage of ingredients is lower than other brands , therefore the effects may not be the same. Another point against is the use of silicones to enhance the lifting effect, silicone that clogs the pores of the skin preventing them from breathing.

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How to reduce forehead wrinkles : Anti-Age Creams

Tips to prevent wrinkles on the forehead
That we can not avoid fulfilling years does not mean that we can not combat the effects of age. Discover how to reduce forehead wrinkles and maintain a younger looking skin - and for longer - with our Anti-aging care tips.

Why do wrinkles appear on the forehead?
After doing a study on why wrinkles appear on our forehead, we tell you the keys to take care of your skin and keep it young.



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 Why do wrinkles appear on the forehead?

One question that most women ask themselves when they turn thirty is: how can I prevent wrinkles?

Prevention is better than cure and, therefore, the best way to avoid its appearance is to know the causes that cause it.

One of the agents that accelerate the aging of the skin is the sun. It is very important that you learn to protect yourself from it, because as we get older, our skin tends to dehydrate naturally and needs extra care and protection.

The solar radiation affects the collagen of the skin, reducing it and causing it to become less elastic and smooth.

Remember that there are certain habits of your day to day that also greatly influence the appearance of wrinkles, such as sleeping less than 8 hours a day, stress, smoking or not following a healthy diet (rich in vegetables and proteins).

 The impact of stress and facial expressions

Our genes mark at what age the signs of aging appear on our skin, but not only depends on them; There are certain facial expressions that make wrinkles appear earlier. The reason is that the muscles have memory and, repeating certain movements, causes the lines of expression to end up being marked.

 Exposure to UVA and wrinkles

Solar exposure helps us in the natural production of vitamin D. However, solar radiation, without protection, can be harmful because it alters the collagen in our skin; that's why it's important to protect it with a cream with FPS like NIVEA Q10Plus Anti-Wrinkle Day Care PF30 .




How to prevent forehead wrinkles
Discover how to visibly reduce wrinkles on the forehead with these Anti-aging care creams, nourishing sunscreens and a few simple changes in your routine.

When does your skin start to change and when should you start with your anti-aging routine?
At twenty, you may still feel that your skin is still oily and has cracks in your adolescence, such as pimples or pores. But as you approach thirty, your skin begins to dry.

Although you no longer have to deal with pimples, although it is true that it may be the beginning of the appearance of wrinkles.

The first signs of aging occur when the production of antioxidants decreases. What does this mean? Basically, antioxidants are responsible for neutralizing the free radicals of UV rays, protecting our skin from sun attacks and wrinkles.

That's why, at thirty you can start using an anti-wrinkle cream NIVEA Q10 Plus Anti-Wrinkle Day Care FP30 , which contains Coenzyme Q10 and Creatine plus sun protection factor 30, which will help you to anticipate the first signs of aging . If you want to complement your facial care routine you can apply before your moisturizer a facial serum such as: NIVEA Q10Plus Anti-Wrinkles Serum Pearls .

Be responsible with your skin and use sunscreen
NIVEA SUN Anti-aging and anti-age UV facial protection contains UVA and UVB filters that protect the skin from burns and prevent the appearance of wrinkles on the forehead. In addition, its formula enriched with Coenzyme Q10 combats the appearance of lines, wrinkles and spots of pigmentation by the sun.

 Anti-aging cream that works
NIVEA Q10 Plus Anti-Wrinkle Serum Pearls is the ideal complement to nourish your skin in depth thanks to its high concentration of Coenzyme Q10 and Hyaluronic Acid. Remember to apply it before your facial moisturizer and get a younger looking skin with a highly effective formula that works in harmony with your skin.

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Anti-aging facial treatment: what is it and how does it work?

Looking for a treatment that helps you improve the firmness of your skin? You are in the right place. And it is that we have the ideal facial if what you are looking for is a 100% pure oxygenation, an improvement at the level of wrinkles and firmness: the anti-aging facial treatment.

And friends, at the Zen Place center in Madrid they have one that is going to leave you with your mouth open: the platinum facial treatment. Do you want to know what it is and what are its benefits? We tell you everything, everything. And if you are in Barcelona, there are many centers where you can also find the anti-aging facial treatment you are looking for.



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What is the platinum facial treatment?

This treatment is the star facial of the Zen Place salon in Madrid. And hey, if it is the most demanded, it will be for something. And they assure from the center that it is the most complete and with the most incredible results. A treatment that will improve significantly the wrinkles and firmness of the skin, as well as sensitivity and skin malnutrition.

For what type of skin is it indicated?

This facial is perfect for the most demanding skin that needs a more select care. In particular it is perfect for any skin with acne, spots, enlarged pores, showing more rosacea or showing signs of flaccidity.

The step by step

It is a totally unique facial, created by the same center and endorsed by more than 15 years of experience.

The first step of any good facial is to clean the skin well with cleansing milk adapted to each type of need. Then it is passed to a mild or medium facial exfoliation (depending on the type of skin). Then you go to the extraction phase - soft or deep - with appliances (quiet, nothing hurts!). Next step: the Oxy Mask, that is to say the oxygen mask that closes the pores, soothes and moisturizes the skin. Afterwards, we go to a 100% pure oxygen bath with the Oxigenesis method, the application of a personalized serum, a cream mask and an eye contour. All products adapted to the needs of each skin.

What equipment is used?

For this treatment at Zen Place, state-of-the-art equipment is always used. This is decided at the same moment of the realization of the facial depending on each type of skin: mesotherapy, LED photorefract, Bioptron .

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Anti-aging tricks: how to take 10 years off without going through the operating room

Aging is the great workhorse of our times. But as we all feel eternal twenties, we're going to give you the tricks so that you can see it on your own without resorting to surgery .

Taking advantage of the pull of curves lately, other tendencies related to the most natural beauty are becoming fashionable. The granny hair (hair dyed gray, imitating gray hair ) is one of the most requested looks in hairdressing salons (okay, it's not natural for girls in their twenties, but you look with different eyes at those in their 60s). , we all dream with bushy eyebrows (thank you Cara) and aging with pride is becoming a plus. A quite radical change if we think, for example, of the punishment that Hollywood has imposed on mature women who, once entered into the quarantine, were relieved by a new batch of twenty-year-olds.



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But let's face it: none of us like to look older. Whether for a simple aesthetic caprice or for the ravaging and tragic idea that we run out of time, we all prefer to have a more youthful appearance . And as a juvenile is not the same as artificial, finding the balance between our real age and the years that we would like to appear has become a challenge for many.

It's about staying with the essence of the things that define the beauty of youth and adapting them to your beauty routine. It may seem complicated, but the good thing about this game is that it is not as difficult as it seems, if you know how to play. And the best thing is that everything you need is at your fingertips.

These little tricks will be your best allies as you turn years:

1. Keep your skin hydrated, inside and out. This simple step can make you look ten years younger, and you do not need to spend a fortune on it. Your daily moisturizer, applied religiously, will give your skin that juicy touch that young skins have, as well as improving its texture and luminosity.

2. Bet on good eyebrows. The rule is very simple in this case; the thicker and thicker your eyebrows are, the younger you look. So she defines the arch well and fills it with grace, Cara Delevingne, to maintain that carefree air so youthful.

3. Use less amount of makeup. Sometimes, we use a very high coverage base to cover wrinkles, when it would be best to opt for lighter formulas. With the hours, the makeup moves and accumulates in the small wrinkles accentuating them more. So bet on a few simple touches of makeup and run away from the dust.

4. Use warm tones. The browns, peaches, golden and hottest roses will be your great allies to take years off. With them you will be able to create very natural looks that stand out without overloading. Less is more!

5. Give volume to your lips . As we get older, the production of collagen decreases, leading to a loss of skin volume. Well, the same goes for the lips, which made the famous infiltrations fashionable a few years ago. If you do not want to go through it, there are more temporary tricks but equally valid to compensate for that lack of volume. It is best to add a point of light in the center of your lips with a slight touch of gloss .

6. Have more sex. Yes, not only because this way you also exercise and you are in shape. It is scientifically proven that practicing sex on a regular basis makes you look seven to ten years younger . Dermatologists say that having sex two or three times a week helps fight dry skin, adds light to the face and even reduces the appearance of acne. What else do you want?

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How to make an anti-aging facial massage

One of the best ways to complete the routine of skin care is through anti-aging facial massage . With massage, circulation is stimulated, falcidity is combated and wrinkles are attenuated: an extra anti-aging treatment that you can achieve by dedicating 5 minutes a day.

Improve blood circulation and attenuate wrinkles:

The main objective of facial massage is to stimulate blood circulation in the muscles of the face. This also ensures that wrinkles or expression lines are attenuated and flaccidity is reduced.



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The muscles of our body receive a blood flow constantly, but this is small when they are not active. When the muscle is inactive the blood tends to flow more around it and not so much through.

The muscles of the face are not subject to any significant physical activity, which naturally by its blood circulation is not too high. Through massage, circulation is stimulated and the flow of nutrients and oxygen to the muscles is increased. The tissues recover part of their elasticity and the muscles tone up. The skin of the face improves its smoothness .

Other benefits of facial massage:

•     Improves the elimination of toxins through the lymphatic system.
•     Relax and release tension.
•     It helps to better absorb the active ingredients of the creams or products with which the massage is performed.

How to make your own anti-aging facial massage:

The massage should be given after cleaning the face and with clean hands. Different products can be used to give the massage, but the ideal is to do it with the one that has the highest concentration of active ingredients and these are usually the serums . Dry or mature skin can also do it with facial oils.

There are numerous techniques to perform a facial massage and many centers where you can give it professionally. The one that I propose today is a simple and quick massage, the idea is that we can include it in our routine without it supposes a great effort and that it becomes a habit more .

Basic 5-step facial massage:



Facial massage anti-eye contour 1_ Eye contour:

First on the lower eyelid, from the lacrimal to the temple.

Then on the upper eyelid, in the same direction: from the lacrimal to the temple.

We repeat each movement about 5 times in each eye. Always applying light pressure and not moving too fast.


Anti-aging facial massage of lips 2_ Lip contour:

The muscles that surround the mouth are circular. The movement must be done following the muscle, in semicircles. From bottom to top and from top to bottom.

This massage is done keeping the mouth open, making an "O" shape (but without wrinkling the lips). About 5 repetitions.




Facial anti-aging face massage 3_ Front:

First the massage is done vertically along the entire forehead, from temple to temple.

Then the movement is made from the eyebrow, radially, to the edge of the forehead.

Each movement is also repeated about 5 times.



Facial oval facial face massage 4_ Face oval:

In this step, we try to counteract the severity and "raise" the face, stimulating the muscles that hold it.

First from the base of the barbel to the top of the ear.

Second from the corner of the lips to the temple.

And to finish from the base of the nose also to the temple.


5_ Lines of expression and wrinkles:

Finally, to finish the massage, we must emphasize the wrinkles or lines of expression. The most common are usually crow's feet, frown, nasolabial fold or forehead.

With the tip of the index finger we exert a slight pressure on the line and make small circular movements on it. We are moving forward doing this movement, following the line to its end. The idea is to "iron" the wrinkle or line of expression. With the pressure and the circular movements we stimulate the circulation and tension of the muscle, it improves the flexibility and the lines are attenuated.

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How to cope with the passage of time with anti-aging cosmetics

Over the years, we all invoice. Aging is noticeable throughout the body, although it is in the area of ​​the face and neck where this process is usually more visible. This aging manifests itself with the appearance of wrinkles and folds , with loss of dermal support and with alterations in pigmentation. It is a natural process and, therefore, impossible to avoid. However, we can slow it down and minimize its effects, avoiding certain external factors that accelerate it and, of course, using those specific products and techniques that we have available for that purpose.



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The use of products suited to each age and type of skin is useful to reach maturity with a fresh skin without wrinkles. To face the aging process, there are active ingredients that can not be missing in daily cosmetic care:

•     Vitamin C: it has a high antioxidant, regenerative and illuminating power. It acts by preventing the formation of stains and neutralizing free radicals. It provides an immediate "good face" effect.
•     Vitamin A or retinol: has an anti-aging action against small wrinkles, skin very punished by the sun over the years, dry and flaky skin, flaccid, etc. It is used in numerous cosmetic treatments and beauty creams to eliminate wrinkles, fine lines and to give a smooth appearance to the skin. It also attenuates the spots formed by melanin accumulation. It promotes cellular renewal and improves the texture of the skin.
•     Hyaluronic acid: has a great moisturizing power, is able to attract and retain up to a thousand times its weight in water. Penetrates in the deepest layers of the skin and stimulates the production of collagen and elastin, the main substances responsible for the elasticity and firmness of the skin. Fill wrinkles and expression lines.
•     Glycolic acid: has an anti-aging action due to its influence on the cohesion of the keratinocytes of the lower levels of the stratum corneum, stimulates cell renewal, increases the water content, plasticity and thickness of said stratum corneum, and causes an exfoliation without damaging the balance of the skin.
•     Collagen: is a protein that forms the fibers of the skin and bones in most mammals. Provides skin volume, elasticity and firmness.
•     Ceramides: create a protective barrier in order to stop the dehydration of the skin.
•     Solar filters: adequate sun protection is essential. The excess of sun is the main cause of cutaneous aging, as well as the appearance of spots on the skin, without forgetting its indisputable role in the etiology of cutaneous cancers. It is advisable to use sunscreen every day, even if we do not have direct exposure to the sun.

The use of these cosmetics must be accompanied by a good daily cleaning of the skin, to remove any remaining dirt, makeup or dead cells. Once a week, this cleaning will be complemented with some peeling . The different types of peelings allow us to eliminate dead skin cells to have a brighter and healthier face. They stimulate the creation of collagen, getting a more elastic skin, activate circulation and increase the humidification. In addition, they improve the absorption of other beauty products that we apply below.

The pharmacist can advise and help select the products that are most suitable.

We must not forget that feeding and the regular practice of sports activities in this fight against the time also play a very important role. The diet is essential to maintain a good antioxidant function. It is recommended a diet that contains important amounts of fruits and vegetables, drink plenty of water and maintain an adequate weight. Nutritional supplements, such as vitamins and antioxidants, can be of great help, especially in people whose diet has deficiencies in this type of micronutrients.

Stress is counterproductive , so it is advisable to introduce more or less simple relaxation techniques into our lives. Fatigue, the hectic pace of life or some everyday situations can affect us and this will be reflected in our skin causing different types of diseases or discomfort (acne, warts, spots, etc.). Stress not only causes changes in our skin, but our whole body is affected; hair and nails also tend to show us that something is malfunctioning. On the contrary, when we are happy and rested our skin looks smooth and radiant.

  Beauty anti-aging protocol

  To enhance the effects of anti-aging cosmetics, it is recommended to follow a daily beauty protocol:

1. Daily cleaning : morning and night, with products adapted to the needs of each skin.

2. Intensive treatment : in this sense, serums are ideal products as a basic treatment due to their light texture and their greater concentration of active ingredients that exert a powerful action on the signs of skin aging. The nocturnal treatments help the skin to recover from diurnal aggressions (UV rays, pollution, stress ...).

3. Basic care : use of daily care creams with the above-mentioned active ingredients, which moisturize the skin, help reduce the signs of aging and protect it from day-to-day aggressions.

4. Complementary treatment : there are specific areas of the face (eye contour, facial oval, neck, neckline ...) that have particular characteristics, and therefore require special care with textures that adapt to these peculiarities.

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11 golden anti-aging rules ... for all skin types!

It does not matter if your skin is oily, dry, mixed or sensitive, these guidelines will help you to "fight" against the premature aging of the skin and to look much prettier every day.

Easy and super effective

It is true that the ideal strategy to always look good is prevention , take care at all times to avoid that time passes bill to our skin ... although sometimes we forget. That is why we have selected the 11 infallible anti-aging rules so that you can follow them at face value. It does not matter if your skin is oily, mixed, dry or sensitive, they are perfect for any type of skin!



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1. Adapt your cream

The skin changes with age so avoid using the same cream you used 10 years ago. Why? Well, because as time passes, your skin needs more powerful formulas and your needs may change. Do not miss the latest in anti-aging creams.

2. Protect yourself from the sun

It is the best anti-aging cream according to dermatologists, because it acts at the crucial stage: prevention. Remember that UVA rays, responsible for photoageing, also cross clouds and crystals and reach the deep layers of the skin, where they damage cellular DNA.

3. A good moisturizer is essential

The skin is smoother (wrinkles are optically refilled), comfortable and is more resistant to external aggressions. Do you notice your skin tight, with acne or do you have many bright spots? Maybe you're not using the right cream ...

4. Treatments

There are non-invasive and effective treatments that, performed by qualified professionals, achieve very natural results in the rejuvenation of the face.

5. The best anti-aging assets

Daily, use at least one cream that contains one or more of these assets: retinol, vitamin C, antioxidants (coenzyme Q10, resveratrol) and hydroxy acids, as they prevent and fight the signs of aging.

6. A balanced diet

Sugar and saturated fats increase free radicals and make us look older than we really are. In fact, you may be taking more sugar than you think ... Instead, a varied diet rich in natural antioxidants (vegetables, fresh fruit, blue fish) slows skin aging.

7. Yes to physical activity

We do not need to remind you of the benefits of physical exercise once again but if we tell you that doing sports improves blood circulation (the arrival of nutrients to the skin) and lymphatic (the elimination of waste substances).

8. Rest well

If you respect the hours of sleep that your body needs, you will see that your skin will look without fatigue and you will favor cell renewal. Also, you will look more beautiful and relaxed.

9. Healthy habits

If you need to lose weight, do not do it abruptly. The flaccidity of the skin will be accentuated since the skin does not completely retract and loosen. If you want to lose weight, and do well, follow our Clear Challenge.

10. Reshape your face

If you practice it daily, the muscles tone up and your face gets a younger and healthier look. Here we give you two super easy exercises to do at home ...

• You only need 5 minutes a day

To get a cheek with volume , fill the mouth with air until you feel tension in the cheeks. Tap your fingers on them for 10 seconds and slowly release the air through your mouth. Repeat 5 times. If you want a more defined oval , support the elbow on a table, place the fist under the chin, pressing up. Open your mouth tightly. Hold the pressure for 7 seconds and relax. Repeat 5 times.

11. The definitive trick

The nervous system and the skin are connected so when you are happy, endorphins are manufactured, which stimulate the fibroblasts of the skin and these reinforce the skin barrier, neutralize free radicals, improve circulation ... In short, happiness embellishes you.



Although the best strategy to look good is prevention and take care at all times to prevent time from billing our skin, sometimes we forget. Whether due to laziness or lack of habits, there are certainly days when you do not put on your moisturizer, leave the house without applying your sunscreen or sleep less than 7 hours.

To make your life easier, in the gallery you will find the 11 infallible anti-aging rules so you can follow them at face value. And do not worry if your skin is oily, mixed, dry or sensitive, they are suitable for any type of skin!

A good cream is basic

If you notice your skin well moisturized, comfortable and does not begin to reveal signs of age, you have hit with your cream and you do not need to change it. But…. If you do not feel comfortable, you start to see more marked wrinkles, etc., you could be needing a change. At 35-40 years, or earlier in drier skins, the skin becomes more demanding and no longer satisfied with a simple moisturizer. This is when the eye contour, serum and anti-wrinkle creams become necessary. Discover if you need to change cream.

Protect yourself from the sun

Sunscreen is the best anti-aging cream according to dermatologists, because it acts at the crucial stage: prevention. Remember that UVA rays, responsible for photoageing, also cross clouds and crystals and reach the deep layers of the skin, where they damage cellular DNA. A common mistake is to stop using a photoresist during the cold months, do not do it! In summer we always remember to wear it but, what will winter and fall have that we relax a bit with this theme. Our advice? Put on your sunscreen every day.


Anti-aging allies

There are non-invasive and effective treatments that, performed by qualified professionals, achieve very natural results in the rejuvenation of the face. In addition, use at least one cream that contains one or more of these assets: retinol, vitamin C, antioxidants (coenzyme Q10, resveratrol) and hydroxy acids, as they prevent and fight the signs of aging.

In addition, the triad against premature aging is very simple: sports, healthy eating and rest . Sugar and saturated fats increase free radicals and make us look older than we really are. In contrast, a varied diet rich in natural antioxidants (vegetables, fresh fruit, blue fish) slows skin aging.


And you know that doing sports is great for everything (as our grandmother would say), but it also has multiple anti-aging benefits: improves blood circulation (the arrival of nutrients to the skin) and lymphatic (the elimination of waste substances) What more can we ask for? The same happens with rest. If you respect the hours of sleep that your body needs, you will see that your skin will look without fatigue and you will favor cell renewal.

But the most important thing is ...

Be happy! Yes, yes, as you read. The nervous system and the skin are connected so when you are happy endorphins are manufactured, which stimulate the fibroblasts of the skin and neutralize free radicals, improve circulation ... In short, happiness embellishes you. In addition, being happy also helps you lose weight so all are benefits.

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Hydroxytyrosol Natural Antioxidants of the Mediterranean Properties

In nature, Hydroxytyrosol is present in the olive tree , concentrating mainly on the leaves, where it acts as an antibiotic and immunostimulant. In the same way we can find it in extra virgin olive oil both in its free form and in the form of oleuropein (responsible for its bitter taste), but not in the rest of the oils since it is eliminated with refining.



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Its presence in extra virgin olive oil means that hydroxytyrosol is commonly ingested in countries where the Mediterranean diet predominates . Several studies have shown the relationship between the consumption of the foods that make up the Mediterranean diet and the low incidence of cardiovascular diseases, hydroxytyrosol being one of the compounds responsible for this effect. The antioxidant activity of hydroxytyrosol is one of the highest among polyphenols, being even higher than that of vitamin E.

Different scientific investigations corroborate the beneficial effects of hydroxytyrosol. The Open University of Catalonia , published in 2015: " Hydroxytyrosol, the best natural antioxidant and the most unknown." Comparative study with other antioxidants. This research is based on the assumption that: hydroxytyrosol may be the best natural antioxidant with unknown effects to date and for this purpose it presents a series of conclusions that are described below.

ANTIOXIDANT CAPACITY

In different tests carried out in vitro it was found that Hydroxytyrosol offers greater protection than Oleuropein and that Vitamin E against different radicals such as the micelles of linoleic acid or in the elimination of the superoxide anion. Its antioxidant efficacy against hypochlorite damage was also demonstrated. In short, it has been shown in several in vitro studies the great antioxidant capacity of Hydroxytyrosol, above the values ​​of vitamins C and E.
Hydroxyrirols is a substance that is naturally present in the human body, so the phenols of the olive to be naturally recognized by the body circulate freely without presenting the problems of adaptation of other types of foreign polyphenols. There are also no problems due to the accumulation of polyphenols in the organism since they are excreted hydrosoluble by the renal and digestive systems.

Several studies suggest that the peroxidation of lipoproteins is responsible for the patenogenesis of arteriosclerosis. The peroxidation modifies the LDL forming fatty deposits that produce atheromas. Studies conducted in vitro showed that rats fed a diet rich in olive oil had greater resistance to lipid peroxidation than those fed another diet.

In other studies with animals and humans it was found that polymorphonuclear leukocytes are involved in the development of coronary diseases, angina and other consequences of arteriosclerosis. It was verified by means of meters that the responsible enzyme is 5-lipoxygenase which is inhibited by the phenolic compounds of olive oil with great effectiveness.

ANTIMICROBIAL CAPACITY

It has been shown that Hydroxytyrosol is a good antimicrobial agent against pathogenic bacteria in humans, in clinically isolated strains, with a higher effectiveness than erythromycin and ampicillin. Some of these pathogens are: Haemophilus influenzae, Salmonella spp. And Vibrio parahaemolyticus.

INDUCTOR CAPACITY OF APOPTOSIS

Currently chemoprevention is one of the main treatments against cancer. Antioxidants have a promising prognosis in this field. There are epidemiological studies that ensure that olive oil exerts a preventive effect in breast and colon cancer.

• BENEFITS OF HYDROXYTIROSOL FOR HEALTH:
• PROTECTOR OF THE CARDIOVASCULAR SYSTEM

Several in vitro and in vivo studies conclude that Hydroxytyrosol protects LDL from oxidation by free radicals. It also reduces the production of molecules that adhere to the endothelium. The consumption of Hydroxytyrosol in significant quantities is able to regulate glutathione and provide the adipose tissue with antioxidant enzymes. The EFSA (European Food and Safety Authority) accepted in 2012 that HT protects LDL against oxidation by free radicals and prevents vascular deterioration caused by arteriosclerosis.

PROTECTOR AGAINST NEURODEGENERATIVE PROCESSES

Several studies indicate that the consumption of polyphenols reduces the risk of neurodegeneration and also of the cognitive decline associated with age. The brain in its activity has a great energetic wear since it consumes a lot of oxygen. During the oxidative process generates large amount of free radicals that damage the cells. Hydroxytyrosol is able to protect brain cells against peroxidation of lipids because it is able to cross the blood-brain barrier.

PROTECTOR AGAINST CANCER

Studies conducted on the consumption of virgin olive oil and the prevalence of diseases in the population, result in a lower incidence in breast cancer. Hydroxytyrosol and Tyrosol to a lesser extent protect against the proliferation of cancer cells and apoptosis in mammary or cancerous epithelial cells. Hydroxytyrosol prevents oxidative DNA damage.

ANTI-INFLAMMATORY

During inflammation, free radicals are generated and antioxidants are reduced. Hydroxytyrosol has the capacity to inhibit COX and LOX enzymes of arachidonic acid (AA), reducing the oxidative deterioration characteristic of inflammations.

MUSCLE AND ARTICULAR PROTECTOR

Hydroxytyrosol stimulates the production of chondrocytes by regenerating and repairing the articular cartilage. Hydroxytyrosol also helps during physical exercise since it increases the production of glutathione (endogenous antioxidant) and reduces the production of lactic acid and the consequent muscular atrophy.

PROTECTOR AGAINST AIDS

Hydroxytyrosol together with Oleuropein are the first group of molecules capable of multiple actions against the AIDS virus. Hydroxytyrosol inhibits the entry and integration of the virus. It acts inside and outside the cells. This finding is a good starting point for the design of new HIV inhibitors.

PROTECTOR OF THE IMMUNE SYSTEM

Hydroxytyrosol prevents colon and breast cancer, premenstrual syndrome and cardiovascular diseases by suppressing LDL synthesis. It also has an antimicrobial effect and destroys the colonies of microorganisms that cause infections in the respiratory, intestinal and genital systems.

PREVENTION OF OSTEOPOROSIS

The administration of dose-dependent Hydroxytyrosol has positive effects on bone formation and growth. Hence, the use of Hydroxytyrosol for the treatment of osteoporosis symptoms is feasible.

PROTECTION AGAINST OTHER DISEASES:

PROTECTION OF THE RETINA.

Hydroxytyrosol is beneficial for ocular health specifically in the regeneration of the retinal pigment epithelium, macular degeneration and galucoma produced by oxidative stress.

IN THE AQUEOUS-FAT PHASE IT HAS DERMOPROTECTING EFFECTS.

Protects against UVB rays. Reduces pigmentation of the skin. Protects against edema and erythema caused by excessive sun exposure. It may even be effective to fight psoriasis.

ANTI-AGING EFFECT.

Stimulates the production of promoter proteins for cell survival.

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Benefits of antioxidants

Food contains many properties that help our body function properly. The antioxidant properties of food are of great importance because free radicals cause great damage to our health, producing among others premature aging and predisposing to Alzheimer's .



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In Otramedicina we tell you why free radicals are produced and what antioxidants you can consume.

Oxygen is necessary for the metabolism of fats and carbohydrates to obtain energy. However, in the normal reactions that occur in the cells, chemically unstable substances, such as free radicals, are released . The body has a complex antioxidant defense system to neutralize radicals and prevent cell damage and associated diseases, such as heart disease and cancer .

The antioxidant defense system of the body includes the antioxidant vitamins C and E and the carotenes (pigments present in colored vegetables and some fruits). A higher intake of these nutrients is associated with lower rates of cancer and cardiovascular disease. Optimal levels of antioxidants are also necessary for the maintenance of immune function.

In a study at Harvard University , tomatoes and strawberries were effective against prostate cancer. The benefits of tomato are found in raw and cooked forms. Tomatoes are rich in Iicopene, a red carotenoid pigment that has antioxidant activity.

The lack of antioxidants and the decrease of antioxidant enzymes aggravate the alterations of aging such as the alterations of the lens and the retina . Increasing the intake of antioxidants in a diet rich in fruits and vegetables may be the cheapest way to prevent cataracts.

Whole grains, fruits, nuts and vegetables also contain a wide variety of flavonoids and phenolic compounds (such as ellagic, ferulic and caffeic acids) that act as powerful antioxidants. Flavonoids also inhibit the formation of blood clots. Grapes, strawberries, raspberries and nuts are rich in ellagic acid, while oats, blueberries, soybeans and dried plums are good sources of ferulic and caffeic acid.

Two European studies found that the high consumption of flavonoids in fruits and vegetables is related to low rates of heart disease and cancer. This is why it is very important that we receive food that is well balanced, with a high consumption of fruits and vegetables, which will help us to be healthier and have less risk of suffering diseases.

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Natural antioxidants to be younger

On numerous occasions we have talked about the risks that free radicals entail for the organism and the importance of protecting our cells with natural antioxidants . It is important that we know which are the ones that can help us when it comes to protecting our cells.

A good and correct diet can bring us a very good health. It is important that we keep this in mind and load our diet with food that will help us along the way to protect our cells. Many people rely on antioxidants and artificial vitamins, when it is not necessary as long as we obtain them through food. For this reason it is important that we know what nutrients will help us.



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Vitamins are one of the best known antioxidants, specifically the vitamin C found in fruits and vegetables such as citrus, papaya, strawberries, kiwi ... Vitamin E is another important antioxidant present in wheat germ, oil olive, soy, green leafy vegetables, nuts ... On the other hand, it is worth mentioning the vitamin A or beta carotene, present in vegetables and green leafy vegetables and in those that have an orange or yellow color.

On the side of minerals there are several that will help us protect our cells from the attacks of the passage of time. A clear example is zinc, which is attributed regenerative effects of cells. We find it in foods such as meat, fish, whole grains, eggs ... Selenium also has many antioxidant qualities since its consumption is linked to the prevention of certain types of cancer. It is contained in foods such as meat, fish, shellfish, eggs ... Copper is important to take into account because it is an important cellular regenerator and stimulator of the nervous system. It is found in foods such as liver, fish, whole grains, green leafy vegetables ...

On the side of amino acids we highlight one that has an important purifying function of the organism. It is about cysteine, which is responsible for removing any remaining chemicals and heavy metals from the body. We find it in meats, eggs, fish and dairy, and helps mitigate the effects of substances that age the body.

There are other natural substances such as flavonoids that have an important protective function of the cells. We can find them in green leafy vegetables, cabbages, red fruits, citrus ... The isoflavones that are obtained from soy are another powerful antioxidant that will help our body to stay young for longer.



What are antioxidants and what are their benefits

The passage of time produces physiological and structural alterations in almost all organs and systems. The aging of individuals is influenced to a large extent by genetic factors, diet, social aspects and the appearance of diseases related to age and lifestyle. In addition, the alterations induced by aging in the cells are an important component of the aging of the organism.
To deal with this natural process, antioxidants are very important, which are substances that stop cell aging, preventing, for example, cardiovascular, tumor and neurodegenerative diseases, as well as signs of skin aging.

There are natural antioxidants in food, which is a resource that we must take advantage of to help preserve our health in general.

The foods that have the most antioxidants are:

Cranberries, blackberries, raspberries and strawberries: rich in anthocyanins, in addition to preventing cardiovascular diseases, these red fruits are highly antioxidant.

Tomato: Contains lycopene, which is a vegetable pigment that gives it its characteristic red color. It is the antioxidant of this food. It also contains a lot of vitamin C, antioxidant essential for the formation of collagen, essential to treat skin flaccidity and delay aging.

Green tea and yerba mate extract (mate mate or mate): they contain catechin as an antioxidant, its consumption is recommended two to three times a day, taking care of the sugar added.

Nuts, almonds and hazelnuts: rich in omega 3 and omega 6 fatty acids and vitamin E, which acts on cell regeneration and prevents oxidation.

Olive oil, canola, sunflower, soybean, grape: all vegetable oils are rich in vitamin E. It is recommended to consume it raw, that is, as a condiment for salads or added at the end of cooking.

Carrot, pumpkin, squash. The orange vegetables are rich in carotenes, precursors of vitamin A, essential for the health of the skin and the prevention of cell damage.

Spinach: also contains beta-carotenes, like the orange vegetables.

Avocado: rich in omega 3 and 9, as well as vitamin E.

Bitter chocolate: black and bitter chocolate is rich in flavonoids, substance with antioxidant function, fights free radicals, prevents heart disease and helps reduce the risk of stroke, provided it is consumed in small portions, approximately 30g .

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The antioxidant properties of the CBD

You have probably heard that antioxidants are good for your health. Why are people encouraged to eat foods rich in antioxidants? What exactly are these substances? What is the use of the body?

In short, antioxidants are substances that inhibit oxidation and reduce oxidative stress. Oxidation is the process by which waste is generated during the body's reactions. This process also leads to the creation of free radicals. The body produces some antioxidants, such as glutathione (also glutathione) and CoQ10, but they are not always enough to prevent the formation of free radicals. This is especially true as one ages, which is when oxidative stress increases significantly. That is why it is important to obtain antioxidant sufiencites from other sources.



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What are the free radicals?

Antioxidants protect us from the damage of free radicals. The body's response to control the damage caused by free radicals is to produce antioxidants. Oxygen is produced as a by-product in various chemical reactions within the body. Given its highly reactive nature, it is easily combined with other elements of the body, which leads to the creation of totally damaging free radicals.

Free radicals destroy cells by stealing electrons from other proteins. Sometimes, they can even damage the DNA. The worst part of free radicals is that once they steal electrons from other cells, they destabilize the cells that destabilize other cells. In short, they begin a domino effect that wreaks havoc on the entire body.

Although the whole process begins with the creation of oxygen as a byproduct of several bodily processes, oxidative stress is not always bad. Actually, it is the process by which the body annihilates the defective cells to protect the rest. It only becomes a problem when it is exaggerated, as when free radicals move through the body stealing oxygen and destroying a large number of cells.

How exactly do antioxidants contain the situation?

Antioxidants are extremely stable and can afford to emit an oxygen molecule without becoming unstable. They agglutinate the rebellious free radicals, neutralizing them and putting an end to the damage caused.

You have probably heard that free radicals are the culprits of a large number of conditions associated with old age. These free radicals are often blamed for diseases such as Parkinson's Disease, Alzheimer's and Chronic Inflammation. Maybe you wonder why it is like that. As already noted, our bodies produce less antioxidants as we get older. This means that free radicals can wreak havoc on the body without being neutralized. They can attack any number of bodily systems and cause incalculable damage there.

In addition, there are free radicals that are created due to exposure to pollutants such as cigarette smoke and even emotional stress. As you get older, you are more exposed to these free radicals at toxic levels, leaving you more vulnerable to various diseases.

Research on CBD as an antioxidant

Several studies have been conducted to show the antioxidant properties of CBD. In a study conducted in rats, it was found that CBD significantly reduces the toxicity of hydroperoxides in neurons. Another study concluded that CBD as an antioxidant was 30% -50% stronger than both Vitamins C and E.

In another study published by the British Journal of Pharmacology, it was found that CBD reduces inflammation caused by the injection of amyloid, which is the protein that is associated with the death of the cells that cause Alzheimer's. It was also shown that CBD reduces toxicity in rats that were exposed to high levels of glutamate, an excitatory neurotransmitter.

conclusion

Antioxidants are undoubtedly immensely important for the body. Without enough of these, the body is at the mercy of free radicals, which can cause immense damage. Antioxidants act by providing oxygen atoms that free radicals always seek. Once the free radicals get the extra electrons, they stop stealing the oxygen from the neighboring cells, thus ending the cycle of destruction they started.

There are many foods that are known to be rich in antioxidants, particularly those rich in Vitamin C and E. Another rich source of antioxidants is CBD. There are many studies that prove how rich CBD is in antioxidants. Actually, it is richer than the traditionally known source of antioxidants.

Best of all, CBD also helps protect the nervous system. It has been shown to have equally strong neuro-protective properties that keep neurodegenerative diseases at bay. With CBD, you can greatly reduce your chances of suffering from a wide variety of diseases, ranging from Parkinson's to Alzheimer's, and even cancer. Why do not you try it today?

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Polyphenols and their antioxidant properties

The phenolic compounds or polyphenols come from the secondary metabolism of plants. Chemically they are compounds having at least one aromatic ring to which one or more hydroxyl groups are attached. There is a great variety of phenolic compounds, and they are classified as flavonoids, formed by two aromatic rings joined by an oxygenated heterocycle and depending on the degree of hydrogenation and the substitution of the heterocycle, flavonols, flavones, isoflavones, anthocyanins, proanthocyanidins, flavanones. , etc. and they are generally in the form of glycosides, and non-flavonoids, benzoic and cinnamic compounds, commonly called phenolic acids, which contain an aromatic ring with different functional groups, and which may be forming esters with organic acids. Other polyphenolic compounds are stilbenes, tannins, lignins and lignans. Some of the properties of products of vegetable origin, such as color, astringency and aroma are due to the presence of compounds of this type. In recent years polyphenols have gained great interest because of their beneficial properties for health, especially as antioxidants.



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Two concepts of antioxidants have to be considered, on the one hand the substances that are added to foods are able to preserve these by retarding their deterioration, rancidity or discoloration, due to oxidation, and on the other hand, the compounds originally present in food and as Due to their antioxidant properties, they have beneficial effects on health.

The food industry uses antioxidants to prevent the deterioration of the quality of some products, especially those high in fat and lipids, and thus maintain its nutritional value. These antioxidants, mainly phenolic in nature, are mostly synthetic, such as tertiary butyl hydroxytoluene (BHT), tertiary butyl hydroxyanisole (BHA), propyl gallate (PG), dodecyl gallate (DG) and tertiary butyl hydroquinone (TBHQ).

Greater interest has natural antioxidants, which are natural components of foods of vegetable origin, mainly polyphenols or phenolic compounds, which are naturally in the initial products, or that are formed as a result of their processing. The flavonoids and the phenolic acids are those that receive greater attention as potential antioxidant agents, mainly due to their wide presence in a high number of foods of great consumption.

The antioxidant activity of polyphenols is due to its ability to reduce the production of free radicals, either by inhibition of the enzymes involved, or by chelation with the transition metals responsible for the generation of free radicals. In addition, flavonoids, due to their low re-dox potential, are capable of reducing highly oxidized reactive oxygen species (ROS). In general, polyphenolic compounds as antioxidants are multifunctional and act according to most of the mentioned mechanisms. Flavonoid polyphenols, such as flavonols, flavones, isoflavones, anthocyanins, flavanones, catechins and proanthocyanidins, are the most potent antioxidants present in plant foods.

One of the most important factors that determines the antioxidant activity of polyphenols is the degree of hydroxylation and the position of the hydroxyl in the molecule. Flavonoids due to their oxygenated heterocycle show higher activity than non-flavonoids. In turn, the solubility and steric effects of each molecule can be affected by the type of structure of said molecule, as is the case of glycosylated derivatives and other adducts, which can increase or decrease the antioxidant activity. Flavonoid compounds are usually found in plants in the form of glycosides, but the action of enzymes or some processes can release the corresponding aglycone. The activity of the phenolic acids is also a function of the hydroxyl groups of the aromatic ring and of the binding of these compounds to organic acids and / or to sugars to form esters. The mechanisms by which all these compounds act vary depending on their concentration and types of compounds present in food.

Oxidative stress and lipid peroxidation are the cause of a large number of chronic diseases that include cancer, cardiovascular diseases, cataracts and dementia. Some studies have shown that the consumption of fruits and vegetables can reduce the incidence and mortality of these diseases and, as far as is known, this protective effect is determined by the presence of antioxidants in these foods, mainly polyphenols. An antioxidant prevents oxidative damage by inhibiting the generation of reactive species, capturing free radicals or increasing the level of protective endogenous antioxidants.

The fact known as "French Paradox" recognizes the low incidence of cardiovascular events among the French population, despite a diet rich in saturated fats, which is attributed to a regular and moderate consumption of red wine, which contains a considerable concentration of antioxidant phenolic compounds.

In recent years, several studies on the in vivo effects of these compounds have shown that a small fraction of the polyphenols ingested in the diet are absorbed in their initial form, aglycone or glycoside, while most of them are degraded to different metabolites. Both the absorbed compounds and the metabolites that they produce show antioxidant capacity in vivo, which indicates the existence of a cascade of reactions in which antioxidants intervene differently.

Phenolic compounds are found in a wide variety of edible plants, fruits, vegetables, beverages such as tea, coffee, beer and red wine, in olive oil, in cereals and in some seeds such as legumes. The fruits contain relatively high concentrations of quercetin, kanferol, hesperetin, etc. and phenolic acids, among them cinnamic derivatives. Tea and, to a lesser extent, red wine, contain appreciable amounts of procyanidins and catechins. Vegetables such as tomatoes, onions, garlic, peppers, etc. they contain mostly high concentrations of quercetin and myricetin derivatives. The growing importance of soy consumption is associated with the presence of isoflavones, not only because of its effect as phytohormones, but also as an antioxidant. Compounds of this type are also found in other legumes such as lentils, beans and peas.

The contribution of polyphenols in the diet can be between 50 and 800 mg / day, depending on the consumption of products that contain it. An important level of antioxidants, is reached when the consumption is about 800 mg / day, which can be achieved with a diet rich in fruits and vegetables.

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Are antioxidant supplements useful?

The influence of diet on health is known since the Ancient Greeks. Our bodies simply can not synthesize many essential compounds, so our health depends in part on what we eat and drink.

Antioxidants, which are believed to help protect us from both cancer and heart disease, are an element of this kind that we must import into our bodies. Studies have shown that there is an important positive association between a higher intake of fruits and vegetables and a lower risk of chronic diseases.



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Fruits and vegetables are sources of numerous micronutrients and some, including beta-carotene (a precursor of vitamin A), vitamin C, vitamin E and selenium, have antioxidant qualities. But what specifically makes fruits and vegetables so beneficial is not clear.

The main role of antioxidants is to prevent damage by oxidation of cellular components, so it was proposed that dietary antioxidants reduce this damage and, with it, the risk of becoming ill. This has stimulated interest in the possible preventive capacity of antioxidant supplements.

In fact, the consumption of antioxidant supplements in developed countries has become widespread. More than a third of adults in developed countries now ingest antioxidant pills, which is much easier than eating fruits and vegetables. But will the benefits be the same?

As with any therapeutic intervention, the most convincing and direct evidence of the preventive efficacy of antioxidant supplements requires randomized and controlled clinical trials. This type of testing eliminates the problems of participants' dietary registration and controls the effects of known and unknown puzzling factors.

So far, many studies have been conducted to verify the supposed beneficial effects of antioxidant supplements. But while the results of epidemiological studies have been almost absolutely positive, the results of clinical trials remain largely uncertain.

Some clinical trials were stopped prematurely because harmful effects of antioxidant supplements were observed. By the way, today there is overwhelming evidence that questions the preventive effect of antioxidant pills. On the contrary, they can be harmful and lead to a higher mortality risk in the people who consume them.

There are several possible explanations for the negative effect of antioxidant supplements. First, the "free radicals" against which antioxidants act perform a dual biological function. Free radicals are produced continuously in all cells as part of their normal functioning. At moderate concentrations, they are essential mediators of the reactions by which our organisms eliminate unwanted cells.

By eliminating free radicals from our body we interfere in important defensive mechanisms to eliminate damaged cells, including cancer cells. So antioxidants can also harm people. While our diets usually contain safe levels, highly concentrated antioxidant supplements can be dangerous.

In fact, the amounts of antioxidants that provide protection are unknown and probably differ from one individual to another. People exposed to increased oxidation stress may have high antioxidant requirements.

What's more, the antioxidant supplements in pills are synthetic and biochemically unbalanced with respect to their naturally occurring counterparts. Nor are they subjected to the same rigorous toxicity studies as other pharmaceutical agents. By the way, we still do not have substantial information about how our bodies metabolize them and how they interact with each other. Consequently, it remains uncertain whether the dose, duration of use or parallel intake of other agents determines differences in their effect.

It is also uncertain whether oxidative stress is a major cause or a secondary phenomenon of chronic diseases, as well as the aging process. In most human diseases, oxidative stress is simply a symptom. So the link between oxidative stress and disease should not be given too much importance.

There are still many bumps in our knowledge of the mechanisms of action of antioxidant supplements. Still basic questions must be solved regarding the efficacy and safety of the consumption of relatively high doses of antioxidant supplements. To improve our knowledge, it is necessary to see the results of ongoing clinical trials and future studies.

Meanwhile, we know that antioxidants can cause unwanted health consequences. So the optimal source of antioxidants is diet, not supplements. In short, we should stop taking pills and eat more fruits and vegetables.






Antioxidant properties of food

    IMPROVEMENTS In addition to satisfying hunger, food also contributes to the oxygenation process. A specialist talks about free radicals and how to take advantage of each fruit.

"For the oxygen we live and for the oxygen we die", indicates Ana Molina Jiménez, licensed in pharmacy and specialized in human nutrition and dietetics at the head of AM Integral Nutrition. And is that oxidation is a natural process, the body needs oxygen to transform it into energy, but in turn causes aging and cellular wear. An imbalance between prooxidant factors and antioxidant mechanisms causes stress or oxidative damage with an excess of free radicals, some molecules whose function is to eliminate bacteria and form connections between collagen fibers and skin but which, given their particular instability, can damage tissues and cells giving rise to coronary, neurodegenerative or carcinogenic diseases, among others.

What produces an excess of free radicals?

A lifestyle away from healthy guidelines is the starting point to cause an excess of free radicals. These are the main factors cited by the author of the book "The healthy of food":

• - Consumption of drugs that cause toxicity
• - Tobacco and excessive consumption of alcohol
• - Ionizing radiation and sunlight
• - A diet poor in antioxidant foods, such as fruits and vegetables
• - Stress
• - Strenuous exercise

Inflammatory processes and traumatisms

To defend ourselves from oxidation, the body has endogenous mechanisms but it is also necessary to take advantage of exogenous antioxidants that arrive through the foods that contain them.

The main antioxidants in the diet

The main exogenous antioxidants that we find, mainly in fruits and vegetables, are:

• - Vitamin C: it is the most abundant water-soluble antioxidant in the blood. Food: red pepper, brussels sprouts, broccoli, kiwi, strawberry or orange.
• - Vitamin E: fat-soluble antioxidant. Food: hazelnut, almond, coconut, sprouted soy, nuts, olive oil or spinach.
• - Carotenes: beta-carotene and lycopene. Tomato, papaya, pepper, persimmon, carrot.
• - Polyphenols: as anthocyanins, flavones or resveratrol. Food: blueberries, pomegranate, purple grape, broccoli, cocoa.

Cooked or raw?

Eating the raw vegetables to take advantage of all their properties without processing is the end in itself of the raw vegan cuisine. However it is not always so. There are antioxidants that are more potent in crude, but there are others that are reinforced, for example, when subjected to a thermal process.

Vitamin C, which is water-soluble, is more susceptible to heat treatments and can degrade in cooking since steam reduces hydration. But also for a prolonged exposure to air and light (transparent containers); for excessive ripening of the product and for the high temperatures when cooking and processing for industrial containers.

But also if it is in an acid medium, although there is no oxygen as in cans, in addition to contact with iron and copper as in some kitchen utensils and that of multivitamin complexes. That's why foods rich in vitamin C are best taken raw. And of all of them, the one with the highest proportion of this micronutrient is red pepper, three times more vitamin C than orange.

Another case is the tomato, although it also has vitamin C, what stands out in its composition is lycopene, "a rigid molecule trapped in a fibrous form that is necessary to break so that it is activated and can be absorbed by the body ", Indicates the also responsible for R & D at the company Biosabor de Almería.

And what produces that break is the heat and the crushed and what makes it absorb better is the oil since it is fat-soluble.

Regarding watermelon, which has more lycopene than tomato, it is recommended that it be liquefied by the effect of the crushed in the molecule that will activate the lycopene.

As for beta-carotene, which contain orange-colored foods such as carrots, apricots or squash but also others such as spinach, the antioxidant power increases or decreases depending on the food and the way to process it.

Thus, red and orange fruits and vegetables (papaya, mango, pumpkin, tomato or red pepper) contain the beta-carotenes within lipid micelles that can be easily absorbed but are inactivated when in contact with heat and processed. That's why it's better to take them raw.

On the other hand, green leafy vegetables and carrots present their beta-carotenes grouped in the chloroplasts or forming part of fibers and proteins, requiring a thermal and processed treatment for the release of carotene from their rigid structures. Better cooked.

In any case, the loss of color of these foods is a sign that they are losing nutrients , refrigerate them and the exclusion of oxygen (vacuum) reduce losses during processing and storage.

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Antioxidants - What they are, Properties and Examples

The antioxidant chemicals are increasingly in everyone's head. It does not do more than to hear its beneficial effects for the health and more and more are announced remedies, and compounds with this antioxidant effect for the organism. In this post we will see what they are, how they act and examples of natural antioxidant products.



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WHAT ARE THE ANTIOXIDANTS

An antioxidant is a molecule capable of delaying or preventing the oxidation of other molecules.

WHAT IS OXIDATION

Oxidation, when we speak in purely chemical terms, is a chemical reaction in which an atom loses electrons, thereby acquiring another state of oxidation and being able to form compounds and react with other elements.

Whenever an element is oxidized (loses electrons), there is another element that is reduced (gains electrons), are the so-called oxidation-reduction reactions, or redox reactions. They are spontaneous chemical reactions that occur in nature by which there is a transfer of electrons between atoms.

•     The element that is oxidized is known as a reducer (since it reduces the other element), or as an antioxidant, since when it oxidizes, it prevents the other element that intervenes in the reaction from oxidizing.
•     The element that is reduced is known as an oxidant, since to reduce it, it needs to have another element that oxidizes and loses the electrons that the reduced one gains.

OXYGEN - FIRST OXIDANT ELEMENT

Oxygen, an essential compound for human life, is in turn one of the most oxidizing elements that exist. Just as oxygen is responsible for the formation of oxide in metals (oxidizing the iron or the metal in question), it produces this effect in the cells of our organism.

Antioxidant products, either food or cosmetics, delay the oxidation of our cells. The way an antioxidant element acts is by oxidizing itself. In this way it prevents the oxidation-reduction reaction from being between oxygen and our cells, and between oxygen and the antioxidant element.

EXAMPLES OF ANTIOXIDANT PRODUCTS

•     Flavonoids : Present in red fruits such as strawberries, blackberries, blueberries, pomegranate, papaya, citroflavonoids present in orange, lemon, grapefruit or green tea catechins.
•     Isoflavones: Found in soybeans, flax seeds or rye.
•     Tannins: In grapes or in red wine.
•     Beta-carotene : In foods such as carrot, pumpkin, melon, mango, spinach or spirulina algae.
•     Vitamin E : present in virgin olive oil and other vegetable oils, avocados, nuts or spirulina algae.
•     Vitamin C : present in citrus fruits, tomatoes, peppers, tropical fruits (guava, papaya), spinach, broccoli, fresh soybeans, grapes or spirulina algae.
•     Zinc : present in wheat germ, nuts or whole grain cereals.
•     Selenium : present in some nuts or coconut.

ANTIOXIDANTS IN FOOD PACKAGING

There are natural products that behave as antioxidants, such as those described above. Other types of antioxidants are also used in the food industry because they make food retain their nutritional properties and their quality levels.

Antioxidants do not improve the quality of food, but it does keep it for a longer period of time. The most common uses of antioxidants are in oils, margarines, confectionery, bakery, pastries, snacks, cereals and sauces.

In the composition of ingredients you can distinguish antioxidants with their denomination E. Antioxidants correspond to the numbers between E-300 and E-399 . The E numbers are codes of the different additives, which are used to label them in food products.

E-300      Ascorbic acid     Antioxidant
E-301      Sodium ascorbate, Sodium ascorbate, Na ascorbate     Antioxidant
E-302      Calcium Ascorbate, Calcium Ascorbate, Ascorbate Ca     Antioxidant
E-303      Ascorbic acid     Antioxidant
E-304      Ascorbyl Palmitate     Antioxidant
E-306      Vegetable Extraction     Antioxidant
E-307      Alpha-Tocopherol     Antioxidant
E-308      Gamma-Tocopherol     Antioxidant
E-309      Delta-Tocopherol     Antioxidant
E-310      Propyl gallate     Antioxidant
E-311      Octyl gallate, octyl gelato     Antioxidant
E-312      Galato dodecilo, Gelato dodecilo, Galato de laurilo     Antioxidant
E-315      Erythorbic acid     Antioxidant
E-316      Sodium erythorbate, Sodium erythorbate, Eritorbato Na     Antioxidant
E-320      Butylated hydroxyanisole, butylated hydroxyanisole     Antioxidant
E-321      Butyl hydroxytoluene, BHT     Antioxidant
E-322      Lecithin-N     Antioxidant
E-325      Sodium lactate, Sodium lactate, Na lactate     Antioxidant
E-326      Potassium lactate, potassium lactate, K lactate     Antioxidant
E-327      Calcium lactate, calcium lactate, lactate Ca     Antioxidant
E-330      Citric acid     Antioxidant
E-331      Sodium Citrate, Sodium Citrate, Na Citrate     Antioxidant
E-332      Potassium citrate, potassium citrate, K citrate     Antioxidant
E-333      Calcium citrate, Calcium citrate, Citrate Ca     Antioxidant
E-334      Tartaric acid     Antioxidant
E-335      Sodium tartrate, sodium tartrate, Na tartrate     Antioxidant
E-336      Potassium tartrate, Potassium tartrate, K tartrate     Antioxidant
E-337      Tartrate ...     Antioxidant
E-338      Orthophosphoric acid     Antioxidant
E-339      Orthophosphoric salts     Antioxidant
E-340      Orthophosphoric salts     Antioxidant
E-341      Orthophosphoric acid     Antioxidant
E-380      Triamonic Citrate     Antioxidant
E-385      EDTA, Ethylenediaminetetraacetic acid,

Disodium calcium ethylenediamine tetraacetate,

Tetra acetate disodium of ethylenediamine
    Antioxidant

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The Best Guide on Antioxidants

    Without a doubt, antioxidants are an essential part to enjoy optimal health. Even conventional doctors in the West recognize the importance of getting enough antioxidants from our diet or consuming them in high quality supplements. However, do you know how antioxidants work in the body and what types do you need?

    I have compiled the basic information about antioxidants to broaden your understanding of these nutrients and that you can better assess the importance of staying healthy and young.



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What are Antioxidants?

    Antioxidants are a class of molecules capable of inhibiting the oxidation of other molecules. The body distributes, within itself, several nutrients due to its antioxidant properties. It also manufactures enzymes of this type to control reactions to free radical chains.

    The body produces some antioxidants, but others do not. In addition, the body's natural production of antioxidants can decrease with age.

    Antioxidants play an important role in health, since, by combating free radicals, they control the speed with which we age. one

The Health Benefits of Antioxidants: How Do They Prevent Harm Caused by Free Radicals? two

    To fully understand how antioxidants favor our well-being, one must first become familiar with the information about free radicals.

    Denham Harman, biogerontologist, was the first to discover the concept of free radicals in 1954, while investigating the explanation of aging. Free radicals are a type of reactive metabolites that are naturally produced in the body as a result of normal metabolism and energy production. This is the natural biological response to environmental toxins such as cigarette smoke, sunlight, chemicals, cosmic radiation and generated by humans, and are even a key component of pharmaceutical drugs.

    Our body also produces free radicals when we exercise and when there is inflammation in any part of it.
    The molecules of free radicals lack one or more electrons, which are responsible for biological oxidation. The incomplete molecules aggressively attack other molecules, in order to replace their missing parts. This is known as oxidation reaction. Oxidation is called "biological oxidation," an effect caused by excessive oxygen in the tissues.

    Free radicals steal electrons from the protein in the body, which damages DNA and other cellular structures. This can create a "snowball effect," since as molecules steal each other, each becomes a new free radical, leaving a trail of biological killing.

    Free radicals tend to accumulate in cell membranes (lipid peroxidation), which makes cell lipids prone to oxidative damage. When this happens, the cell membrane becomes brittle and permeable, causing it eventually to break down and die.

    Free radicals can severely affect DNA by interrupting its duplication, interfering with its maintenance and breaking it or altering its structure by reacting with the DNA bases. Free radicals are related to more than 60 different diseases, such as:

    Cancer     Parkinson disease     Alzheimer's
    waterfalls     Atherosclerosis    

    If the body does not obtain adequate protection, free radicals get out of control, which causes the performance of the cells to be bad. This can cause tissue degradation and put us in danger of contracting diseases.

    This is where antioxidants enter the scene.

    Antioxidants are electron donors. They can break the chain reaction of free radicals by sacrificing their own electrons to feed them, and this, without themselves becoming free radicals.

    Antioxidants are the way in which nature gives cells the proper defense against the attack of reactive oxygen species (ROS, for its acronym in English). While possessing these important micronutrients, the body will be able to resist aging caused by daily exposure to pollutants. If you do not have an adequate supply of antioxidants to suppress free radicals, you could be at risk of suffering oxidative stress, which causes the acceleration of tissue and organ damage.

        "Numerous studies have confirmed the benefits of antioxidants and the role they play in maintaining health and reducing the risk of heart disease, Parkinson's disease, Alzheimer's and cancer."

    Antioxidants also help slow down the aging process, which can have incredible effects on skin health.

    Other important benefits of antioxidants are:

•         Repair damaged molecules - Some specific types of antioxidants can repair damaged molecules by donating a hydrogen atom. This is very important when it comes to a fundamental molecule, such as DNA.
•         Block the production of metal radicals - Some antioxidants have a chelating effect, that is, they can take toxic metals such as mercury and arsenic, which can cause the formation of free radicals, and "hug" them so strongly that they prevent any reaction from occurring chemistry. Water-soluble chelating agents can also escort toxic metals out of the body through urine.
•         Stimulate the expression of genes and the production of endogenous antioxidants - Some antioxidants can stimulate the body's genes and increase their natural defenses.
•         Provide a "protective effect" - Antioxidants, such as flavonoids, can act as a virtual shield by adhering to DNA and protecting it from free radical attacks.
•         They drive cancer cells to "kill themselves" - Some antioxidants provide anticancer chemicals that stop the growth of cancer and force some cancer cells to self-destruct (apoptosis).

    Dr. Richard A. Passwater, in his book The Antioxidants , states that the life expectancy of human beings is one of the most enduring of the animal kingdom, most likely due to the richness of antioxidants contained in our omnivorous diet. In addition, the human body produces antioxidant enzymes that have not been found in other creatures.

        " Our natural antioxidant processes compensate each other, by momentarily covering up deficiencies," says Dr. Passwater.

    Many people think that by consuming a bit of antioxidants, only one or two megadoses is enough to maintain their optimal health. But I do not agree at all. Instead, we must obtain a wide variety of antioxidants to maintain our well-being.

Different Types of Antioxidants 3

    The science of antioxidants can be quite complex, which often causes confusion about which ones we should consume. In fact, I have been asked several times if it is necessary to take astaxanthin if a supplement of resveratrol is already consumed.

    The answer is yes, astaxanthin is, in fact, a lipid-soluble antioxidant, while resveratrol is soluble in water. Each type of antioxidant has its specific function.

    When classified according to their solubility, antioxidants can be both soluble in lipids / fats (hydrophobic) and in water (hydrophilic). Both are necessary to protect the cells, since the inside of the cells and the fluid between them is composed of water, while the membranes of the cells are mostly composed of fat.

    Since free radicals can attack both the aqueous contents of the cell and the fatty membrane, we need both types of antioxidants to ensure that we have complete protection against oxidative damage.

    The lipid-soluble antioxidants are those that protect cell membranes from lipid peroxidation. They are located mostly in the membranes of cells. Some examples of lipid-soluble antioxidants are vitamins A and E, carotenoids and lipoic acid.

    Water-soluble antioxidants are found in aqueous fluids, such as blood and fluids between and around cells (cytosol or cytoplasmic matrix). Some examples of water-soluble antioxidants are vitamin C, polyphenols and glutathione.

    However, solubility is not the only way to classify antioxidants. They can also be divided into enzymatic and non-enzymatic antioxidants.

        Enzyme Antioxidants benefit us by breaking down and eliminating free radicals. They can also expel dangerous oxidants by turning them into hydrogen peroxide and then into water. This is achieved through a multi-step process that requires several cofactors of metallic traces such as zinc, copper, manganese and iron. Enzymatic antioxidants are not found in supplements, because they are produced in the body.

        The main enzymatic antioxidants found in the body are:

•             Superoxide dismutase (SOD): can break superoxide into hydrogen peroxide and oxygen, which helps with copper, zinc, manganese and iron. It is also found in almost all aerobic cells and extracellular fluids.
•             Catalase (CAT): converts hydrogen peroxide into water and oxygen using the cofactors of iron and manganese. The detoxification process initiated by the SOD ends.
•             Glutathione peroxidase (GSHpx) and glutathione reductase: enzymes that contain selenium and help break down oxygen peroxide and organic peroxides in alcohols. They abound mostly in the liver.
•         Non-enzymatic antioxidants benefit us by interrupting the chain reactions of free radicals. Some examples are carotenoids, vitamin C, vitamin E, plant polyphenols and glutathione (GSH). Most of the antioxidants found in supplements and foods are non-enzymatic and support enzymatic antioxidants, by giving a "first sweep" and disarming free radicals. This helps prevent enzymatic antioxidants from being depleted.

    Antioxidants can also be classified in terms of molecular size:

•         The Molecule Chica Antioxidants clean or dig in search of reactive oxygen species and drag them through chemical neutralization. The main players in this category are vitamins C and E, glutathione, lipoic acid, carotenoids and CoQ10.
•         Large Protein Antioxidants tend to be the enzymatic enzymes described above, as well as the "sacrificial proteins" that absorb ROS and prevent them from attacking essential proteins. Another example of these sacrificial proteins is albumin, which "protects" the fundamental enzymes and DNA.

    Is not it wonderful how nature has equipped us with the perfect combination of different defenses to cover almost any possible biological contingency?

Antioxidants that should not be lost

    As I mentioned, it is fundamental NOT to abstain from consuming only one or two types of antioxidants. We need a wide range of antioxidants to optimally receive their benefits.

    Some of the antioxidants that can be produced by the body are:

        Glutathione- Known as the most powerful antioxidant in the body, glutathione is a tripeptide found in every cell of the body. It is called the "master antioxidant" because it is intracellular and has the unique ability to maximize the performance of other antioxidants, such as vitamins C and E, CoQ10, alpha-lipoic acid, as well as fresh vegetables and fruits that we consume all the days.

        The main function of glutathione is to protect cells and the mitochondria from oxidative and peroxidative damage. It is also essential for detoxification, use of energy and to prevent diseases that are related to age. Glutathione also removes toxins from cells and provides protection against the damaging effects of radiation, chemicals and environmental pollutants.

        The body's ability to produce glutathione decreases with age. However, there are nutrients that can promote the production of glutathione, such as high quality whey protein, curcumin, raw dairy products, eggs and meat from animals fed on pasture.


        Alpha-lipoic acid (ALA) - In addition to its abilities to eliminate free radicals, this powerful antioxidant also:

•             Greatly modifies the manifestation of genes to reduce inflammation
•             It is a very powerful metal chelator
•             Increase insulin sensitivity

        ALA is the only antioxidant that can be easily transported to the brain, which provides many benefits for people with brain diseases such as Alzheimer's. ALA can also regenerate other antioxidants, such as vitamin C and E and glutathione. This means that, if your body has overused these antioxidants, ALA can also help regenerate them.


        CoQ10 (ubiquinol) - CoQ10 is used by all cells in the body, which converts it to its reduced form, called ubiquinol, to maximize its benefits . CoQ10 has been the subject of thousands of studies. In addition to naturally protecting the body from free radicals, also:

•             It helps produce more energy for the cells
•             Provides support for cardiac, immune and nervous system health
•             Helps reduce the normal signs of aging
•             Helps maintain blood pressure levels within the normal range 6

        If your age is less than 25 years old, your body can convert CoQ10 to ubiquinol without any difficulty. However, as we get older, the body looks more and more challenged when trying to convert oxidized CoQ10 to ubiquinol. Therefore, we may need a ubiquinol supplement.

    There are some antioxidants that can not be manufactured inside the body and must be obtained from foods rich in antioxidants or powerful supplements. These are:

        Resveratrol

        Grapes contain high levels of resveratrol.
        Resveratrol - Found in some fruits such as grapes, vegetables, cocoa and red wine. This antioxidant can cross the blood-brain barrier, providing protection for the brain and nervous system.


        It has been found that resveratrol is so effective in guarding the body from diseases related to aging, which has been dubbed the "fountain of youth".

        In addition to protecting against free radicals, this antioxidant can help:

•             Inhibit the spread of cancer, especially prostate cancer
•             Decrease blood pressure
•             Keep the heart healthy and improve the elasticity of blood vessels
•             Normalize the anti-inflammatory response
•             Prevent Alzheimer
  

        Antioxidants in Vegetables

•         Carotenoids provide food
•         its beautiful and vibrant color.

        Carotenoids are a type of naturally generated pigments that have powerful antioxidant properties. They are the compounds that give food its vibrant colors. There are more than 700 natural carotenoids, and now, probably circulate at least 10 different in your bloodstream



        Carotenoids can be classified into two groups:
            Carotenes : do not contain oxygen atoms. Some examples are lycopene (found in red tomatoes ) and beta-carotene (found in orange carrots ), which is converted into vitamin A by the body.
            Xantofila : contains oxygen atoms and some examples of this are lutein, catanxanthin (the best of the chanterelle fungi), zeaxanthin and astaxanthin. Zeaxanthin is the most common carotenoid that exists in nature and we find it in peppers, kiwi, corn, grapes, courgettes and oranges.


        Antioxidants in Vegetables

        Astanxatin in Salmon
        Astaxanthin Although it is technically a carotenoid, I think it is an antioxidant that deserves special mention, due to its incredible nutritional advantages. Astaxanthin is a marine carotenoid produced by the microalga Haematococcus pluvialis to protect itself from ultraviolet radiation when its water supply dries up. eleven

        I think Astaxanthin is the most powerful carotenoid, talking about combating free radicals. It is 65 times more powerful than vitamin C, 54 times more than beta-carotene and 14 times more than vitamin E.

        Like resveratrol, it can also cross the blood-brain barrier AND the blood-retinal barrier, something that neither beta-carotene nor lycopene can do.

        Astaxanthin is also more effective than other carotenoids for "satiating singlet oxygen", a particular type of oxidation caused by sunlight and various organic materials. Astaxanthin is 550 times more powerful than vitamin E and 11 times more powerful than beta-carotene in neutralizing this singlet oxygen.

        Astaxanthin is an antioxidant that offers a wide range of benefits, such as the following:
            Support immunological functions
            Improve cardiovascular health by reducing c-reactive proteins (CRP) and triglycerides and by increasing beneficial HDL

•             Protect the eyes from cataracts, macular degeneration and blindness
•             Protect the brain from dementia and Alzheimer's
•             Reduce the risk to different types of cancer
•             Promote recovery of the spinal cord and other lesions of the central nervous system
•             Reduce inflammation from various causes, such as arthritis and asthma
•             Improve endurance, performance and recovery of exercise
•             Alivar indigestion and reflux
•             Help stabilize blood sugar and therefore protect the kidneys
•             Increase the strength and quantity of sperm, which improves fertility
•             Help prevent sunburn and protect us from the effects of harmful radiation
•             Reduce oxidative DNA damage
•             Reduce the symptoms of diseases such as pancreatitis, multiple sclerosis, carpal tunnel syndrome, rheumatoid arthritis, Lou Gehrig's disease, Parkinson's disease and neurodegenerative diseases

        To learn more about the benefits of this antioxidant, I recommend reading this article: "( Astaxanthin, the Most Powerful Antioxidant in Nature ).
        Vitamin C - nicknamed the "grandfather" of traditional antioxidants, has a variety of extraordinary health benefits. As an antioxidant, vitamin C helps:

•             Combat oxidation by acting as a large electron donor
•             Maintain the optimal flow of electrons in cells
•             Protect proteins, lipids and other vital molecular elements of the body

        Vitamin C is also essential for the synthesis of collagen, which is an important structural component of bones, blood vessels, tendons and ligaments.

        We can get vitamin C from raw and organic fruits and vegetables, but you can also take supplements or be given intravenously (IV).

        Personally, I do not like traditional supplements of vitamin C antioxidants that are on the market, because they are not as bioavailable as they claim to be. When taking a vitamin C supplement, choose one made with liposomal technology, which causes nutrients to be absorbed more easily into the cells.
        Vitamin E - Natural vitamin E is a family of eight different compounds: four tocopherols and four tocotrienols. All vitamin E compounds can be obtained from a balanced diet composed of whole foods. However, if you consume a synthetic vitamin E supplement, you will only get one of the eight compounds.

Food Sources of Antioxidants

    Buying Vegetables I think that when it comes to obtaining nutrients, your diet - not supplements - should be your main source. If you eat a balanced, unprocessed diet full of organic and raw and high quality foods, especially fruits and vegetables, your body will acquire the essential nutrients and antioxidants you need to achieve or maintain optimal health.

    What are the best foods rich in antioxidants that you should have in your diet? Some of my main recommendations are:

        Organic and fresh vegetables . Most of the vegetables you eat, especially those with green leaves, are loaded with potent phytochemicals, which are plant compounds that act as antioxidants. Phytochemicals may reduce inflammation and eliminate carcinogens.

        However, to maximize the antioxidants of vegetables, you must consume them raw, in a state close to when they were harvested. I recommend the juice so it can absorb all the nutrients of the vegetables - it is one of the healthiest antioxidant drinks that could be added to your diet. You could also eat the pulp instead of throwing it away. For valuable vegetable juice tips, read my article " Benefits of Vegetable Juices: The Key to Radiant Health ."

        Sprouts are also powerful sources of antioxidants, minerals, vitamins and enzymes that promote optimal health. My two favorites are the peas and the sunflower seeds, as they will provide you with the highest quality protein you could eat. I used to grow sprouts in glass jars more than 10 years ago, but I stopped doing it and instead switched to their tray culture. Now I consume a whole tray of seeds every two or three 13
        Fruits. Fresh berries such as blueberries , blackberries, blueberries and raspberries are the best antioxidant fruits you could consume, as they contain potent phytochemicals that directly inhibit the binding of DNA to certain carcinogens. Berries are also great sources of antioxidants such as vitamin C, carotenes and carotenoids, as well as nutrients such as zinc, potassium, iron, calcium and magnesium. 14

•         However, I recommend consuming fruits in moderation, as they contain fructose, which could be harmful to your health in high quantities.
•         Nuts Pecans, walnuts and hazelnuts are excellent antioxidant foods that could increase heart health and overall health. Look for nuts that are organic and raw, not irradiated or pasteurized. I do not recommend consuming peanuts, since they are usually loaded with pesticides and could be contaminated with a carcinogenic mold called aflatoxin. fifteen
•         Herbs and spices In addition to being an abundant source of antioxidants, they could have potential cancer benefits. The herbs and spices are mainly differentiated by the source, since the herbs usually come from the leaves of the plant, while the spices come from the bark, stem and seeds. Both have been used for thousands of years to flavor foods and treat diseases.

•         Some of your best options are ground cloves, cinnamon powder, oregano , turmeric , ginger and garlic. Ideally, just choose fresh herbs and spices, as they are healthier and have higher antioxidant levels than powdered versions. For example, the antioxidant activity of fresh garlic is 1.5 times greater than dried garlic powder.
•         Organic green tea This drink rich in antioxidants contains epigallocatechin-3-gallate (EGCG), a polyphenol catechin and one of the most powerful antioxidants known today. EGCG benefits you by reducing the risk of heart attack and stroke, glaucoma, high cholesterol and more. Studies have also found that it could improve athletic performance, increase fat oxidation and even help prevent obesity due to its regulatory effect on fat metabolism.

        However, remember that not all green teas are created equal. Some brands of processed green tea may contain little or nothing at all of EGCG. Some tea bags are also contaminated with fluoride or contain dangerous plastics that could seep into your tea when processed.

        To make sure you drink high quality green tea, I advise you to buy only loose leaf organic tea from a reliable source. My best options are matcha tea, organic tea and Tulsi tea.

    I also recommend consuming high quality whey protein - cold-pressed, derived from grass-fed and hormone-free cows, sugar and chemicals.

    The whey protein provides all the key essential amino acids to produce antioxidant glutathione: cysteine, glycine and glutamate. It also contains glutamylcysteine, a unique cysteine ​​residue that is highly bioactive in its affinity for becoming glutathione.

    Scientists from the United States Department of Agriculture (USDA) created a scale to measure the ability of a food or antioxidant supplement to neutralize free radicals, called oxygen radical absorption capacity score (ORAC, for its acronym in English). The higher the ORAC score of a food, the more powerful it is in the fight against degeneration related to age and disease.

    You could go to the ORAC values ​​database if you want to find the ORAC score for your meal or supplement. But beware: some manufacturers use deceptive practices to falsify ORAC values ​​and cheat consumers.

Recommended Antioxidant Supplements

    As many know, I do not recommend taking many supplements, as they can not replace the nutrients and benefits that you could get from whole organic foods. Supplements should only be taken as a supplement to your diet and not to replace it completely.

    However, due to today's lifestyle with a fast and busy pace, many people neglect the importance of consuming whole and organic foods. They do not have time to cook and prepare healthy meals, which causes them to lose essential nutrients, including antioxidants.

    In this case, taking a high-quality antioxidant supplement could be an ideal option. Some of my personal recommendations are:

•     Astaxanthin with ALA     Krill oil
•     Purple Defense     Acai berry
•     Vitamin E     Vitamin C Liposomal
•     CoQ10 / Ubiquinol    

    However, remember that the overload of antioxidants, especially supplements, could have negative effects on your health. It could be easy to overdose when taking antioxidant supplements, so always remember the Golden equation: not too many, but not too few. 18

Changes in Lifestyle to Maximize Your Antioxidant Consumption

    A diet rich in antioxidants will not work in your favor if you can not combine it with a healthy lifestyle. Remember, there are unhealthy life habits that could promote the formation of free radicals. Not putting an end to these could raise the levels of free radicals in your body to dangerous levels, causing risk of inflammation and easing the way for disease and discomfort.

    In addition to eating a healthy diet, here are some lifestyle suggestions that I strongly recommend:

        Reduce and eventually eliminate sugar (especially fructose) and grains from your diet. According to Dr. Robert Lustig, a professor of pediatrics in the Division of Endocrinology at the University of California, San Francisco, fructose experiences Maillard's reaction to proteins, which leads to the formation of superoxide free radicals in his body. These harmful free radicals could cause inflammation in the liver similar to that caused by alcohol.

•         Less sugar and grains (which are converted into sugar in your body) in your diet may help reduce antioxidant stress, which means you will have to get less. Also, the antioxidants you have will work better and last longer. I also advise you not to consume any type of processed foods, especially soda, as they generally contain high amounts of fructose.
•         Exercise. Exercise could increase your body's antioxidant production, but in a paradoxical way, because it actually creates powerful oxidative stress. However, if done correctly and in moderation, it could help improve your body's ability to produce antioxidants. That is why I recommend doing short bursts of high intensity exercises like Peak Fitness, instead of prolonged cardio like running a marathon, which causes excessive stress on your heart.

        Control your stress Stress could aggravate inflammation and poor immune function caused by the formation of free radicals. The studies found significant links between acute and / or chronic psychological and emotional stress and numerous health problems. Even the Centers for Disease Control (CDC, for its acronym in English) recognize this relationship and says that 85 percent of all diseases have an emotional element. 19

•         To effectively manage stress, I recommend using energy psychology tools, such as the Emotional Freedom Technique (EFT). EFT is a form of psychological acupuncture - but without the needles - that could help you correct the emotional short-circuit that contributes to your chronic stress.
•         Avoid smoking Smoking forms free radicals in the body, which accelerates the aging process. Even being close to people who smoke could affect their health by damaging the microcapillaries in their skin, which limits their ability to absorb nutrients, which causes wrinkles and accelerated aging. 20 Smoking also contributes to the pathobiology of various diseases, of which the best known is lung cancer. twenty-one
•         Get enough sleep . High quality sleep is one of the cornerstones of good health, and science has established that a sleep deficit could have far-reaching serious effects on your health. Six to eight hours of sleep per night seems to be the optimal amount for most adults and too much or too little sleep could have adverse effects on their well-being.

        If you have trouble sleeping, I recommend you read the article My 33 Tips for Sleeping Well During the Night .
        Try to connect with the earth. Also called "Earth connection or Earthing", this has a potent antioxidant effect that helps relieve inflammation in your body. There is a constant flow of energy between our bodies and the earth, which has a greater negative charge. Walking barefoot on the ground helps you absorb large amounts of negative electrons through the soles of your feet.

        The best way to add the connection with the land to your lifestyle is to exercise barefoot outdoors, such as on the beach or in your yard. It is one of the most wonderful, powerful and inexpensive ways to raise your health.