Introduction
Antioxidants are natural or man-made substances that can prevent or delay some types of damage to cells. Antioxidants are found in many foods, including fruits and vegetables. They are also available as dietary supplements. Examples of antioxidants include:
- Beta carotene
- Lutein
- Lycopene
- Selenium
- Vitamin A
- Vitamin C
- Vitamin E
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Supplements with high doses of antioxidants in some cases may be related to health risks. For example, high doses of beta-carotene may increase the risk of lung cancer in smokers. High doses of vitamin E may increase the risk of prostate cancer and a type of stroke. Antioxidant supplements may also interact with some medicines. To reduce the risk, tell your healthcare provider about any antioxidant you take.
11 antioxidant nutrients
Discover the different types of antioxidant nutrients and what foods to find them to slow the oxidation of other molecules. They are healthy foods!
An antioxidant is a molecule capable of slowing the oxidation of other molecules . Oxidation can produce free radicals that start chain reactions that damage cell s. Antioxidants end these reactions, while preventing oxidation, oxidizing themselves.
Although oxidation reactions are crucial for life, they can also be harmful , so that plants and animals maintain complex systems of multiple types of antioxidants , such as vitamin C, and vitamin E, as well as enzymes such as catalase, superoxide dismutase and several peroxidases. Low levels of antioxidants or the inhibition of antioxidant enzymes cause oxidative stress and can damage cells.
Today we are going to talk about different types of antioxidant nutrients and what foods to find them.
VITAMIN E: WHEAT GERM
Vitamin E is a fat-soluble vitamin also known as alpha-tocopherol. One of its functions is to protect the membranes of the cells, preventing free radicals from oxidizing them. Vitamin E is found mainly in wheat germ and its oil, sunflower seeds and its oil, hazelnuts, almonds , soy lecithin and olive oil .
VITAMIN C: KIWI
Vitamin C is a water-soluble vitamin also known as ascorbic acid. Vitamin C exerts its antioxidant role in the blood plasma. In addition, it has the ability to regenerate tocopherol (vitamin E) that has not been consumed.
Vitamin C is found mainly in citrus fruits , kiwi , papaya , red pepper or strawberries.
BETACAROTENE: ZANAHORIA
Beta-carotenes are yellow or orange vegetable pigments that belong to the group of carotenoids, a type of flavonoids. They are precursors of vitamin A, that is, once ingested, they are transformed into vitamin A. Beta-carotene are antioxidant components, which contribute to alleviating oxidative stress .
Beta-carotene is found mainly in fruits or vegetables with a bright yellow or orange color, such as carrots, apricots, pumpkins or mangoes.
LYCOPENE: TOMATO
Lycopene is a natural red pigment. It is classified within the flavonoids. Plants develop lycopene to protect themselves from the effects of light and the oxidation of air.
The main source of lycopene is the cooked tomato , since cooking helps to release this element and facilitate its absorption by the body. It is also found in fresh tomatoes , watermelons, carrots, goji berries and grapefruit.
LUTEIN: SPINACH
Lutein is a liposoluble yellowish pigment that appears in algae and higher plants. It belongs to the group of carotenoids, which are a type of flavonoids. The function of lutein in plants is to protect them against solar action . This same property is helpful in protecting the human retina from the sun's ultraviolet radiation . In fact, lutein is a pigment that already appears naturally in the retina.
The main sources of lutein are spinach, lettuce, Brussels sprouts and peas.
INDOLES: BROCOLI
Indoles are a type of bioflavonoids present mainly in green leafy crucifers, such as Brussels sprouts or broccoli .
QUERCITINA: APPLE
Quercetin is a very interesting flavonoid for its active ingredients and for its antioxidant action .
Quercetin is found especially in onions , but is also present in apples , cherries and red cabbage .
APIGALOCATEQUINE GALATO: GREEN TEA
Apiglocatechin gallate is one of the most potent polyphenols as an antioxidant . It is found in green tea .
CURCUMINA: CURCUMA
Curcumin is a polyphenol present in turmeric responsible for a yellow color and its antioxidant activity .
ELIGIC ACID: STRAWBERRIES
Ellagic acid is a potent antimutagenic and antioxidant compound . It is present mainly in strawberries, raspberries and other berries, as well as in pomegranates.
ANTHOCYANINS: BLUEBERRIES
Anthocyanins are bluish, dark red or purple pigments that the plants contain. They are classified within the flavonoids, as such, they have an antioxidant value .
Anthocyanins are found in blueberries , black currants, blackberries or plums.
The information contained on this website has an informative, informative and / or commercial nature. Always consult your specialist. It is important to follow a varied diet and a healthy lifestyle.