Foods with antioxidant action are those that have the ability to fight free radicals. Produced on account of poor diet, stress, solar radiation, smoking and pollution, these substances attack the body causing diseases such as cancer, heart disease, diabetes, Parkinson's disease, and promote aging.
Free radicals are still associated with infertility and problems related to appearance like acne, cellulite, wrinkles and stretch marks.
Primo Health Technologies CoQ10 with PQQ
Antioxidants are also the protagonists of a food program, the so-called antioxidant diet. It is precisely from her that we will talk below, learning how to make and how the food plan works, as well as knowing its menu.
How does the antioxidant diet work?
The human body is able to naturally produce the antioxidants, so-called endogenous, however, they can also be obtained through food, known as exogenous antioxidants.
Some antioxidants are produced by eating foods that are sources of manganese - such as whole grains, green leaves and teas, copper - like walnuts, and zinc - like sardines, oats, meats and legumes.
The promise is that in addition to combating diseases and delaying aging, food composed of foods with antioxidant action also prevents hair loss and strengthens the nails.
The recommendation is to consume the antioxidant foods in the diet at least once every two days.
How to make the antioxidant diet?
The basic idea of antioxidant diet is to include foods that offer antioxidant action in food, right? The list of these foods includes:
- Turmeric;
- Oats;
- Olive oil;
- Horsetail tea;
- Dandelion tea;
- Asian sparkling tea;
- Lemon;
- Orange;
- Guava;
- Strawberry;
- Red grape;
- Purple grape;
- Linseed;
- Papaya;
- Pineapple;
- Salmon;
- Tuna fish;
- Chocolate;
- Sardine;
- Herring;
- Cucumber;
- Sage;
- Pumpkin seeds;
- Clove;
- Cinnamon;
- Paprika;
- Cumin;
- Acai;
- Avocado;
- Cashew;
- Pecan nut;
- Onion;
- Eggplant;
- Red wine;
- Cherry;
- Seafood;
- Lean meat;
- Broccoli;
- Cabbage;
- Cauliflower;
- Whole grains;
- Corn;
- Spinach;
- Apple;
- Tomato;
- Watermelon;
- Thyme;
- Kiwi;
- Mango;
- Red meat;
- Vegetable oils;
- Milk.
Let's start with a three-course meal prepared by nutritionist Kristin Kirkpatrick to maximize antioxidant intake in one day:
Breakfast: smoothie with ½ cup wild blueberries, ½ cup blackberries, ½ cup strawberries, ½ cup raspberries and a cup of unsweetened pomegranate juice.
Lunch: tomato soup with broccoli and cabbage salad.
Dinner: poached salmon with artichoke and sweet potato gratin with chives, tomatoes, olive oil, oregano, salt, chicken broth and black pepper.
Now let us know another menu suggestion for the antioxidant diet, indicated by the site .
Breakfast: 1 cup of coffee or tea, green smoothie with blackberries and cinnamon.
Snack: sliced red bell pepper, figs wrapped in bitter chocolate and nuts.
Lunch: Chili (Mexican dish) of beans with garlic and onion.
Dinner: poached salmon, steamed broccoli and baked sweet potato.
Dessert: 1 glass of red wine and bitter chocolate or parfait of yogurt, granola and blueberries, blueberries and raspberries.
The antioxidant diet O2
Nutritionist Keri Glassman wrote a book called The O2 Diet, which is based on foods that have the highest level of antioxidant activity. The diet proposed by it is based on a scale called ORAC, which accurately assesses the antioxidant level of food.
Glassman's recommendation is to reach 30,000 ORACs daily, but in the first phase of the diet this number reaches 50,000. That is, it proposes counting at the antioxidant level of foods instead of a calorie count, for example.
Check below a list that shows the score and some foods according to the ORAC scale:
- Artichoke: 7,900 points;
- Lemon water: 3,200 points;
- Red grapefruit: 1,900 points;
- Fig: 2,700 points;
- Red peppers: 600 points;
- Watermelon: 200 points;
- Beans: 7,800 points;
- Prune: 1,900 points;
- Cherry: 3,500 points;
- Bitter Chocolate: 5,900 points;
- Blackberry: 9,700 points;
- Cinnamon: 7,000 points;
- Plum: 4,100 points.
The O2 antioxidant diet is divided into four phases. In the first, which lasts four days, the recommendation is to reach 50,000 ORAC points each day, while consuming fewer calories and ingesting water and green tea.
The second stage, with a duration of two weeks, determines to reach 30,000 ORAC points daily, controlling the portions and ingesting enough fruits and vegetables. In the third stage, which also lasts two weeks, it is allowed to eat one treat per week.
In the last phase, which is continuous, the idea is to maintain the guidelines of the third step, being able to have one more indulgence per week (totaling two) and add an extra fruit that is rich in ORAC points.
Alcohol is banned in the first and second stages, however, it can be consumed as one of the indulgences of steps three and four.
In addition to diet, the plan advises the practice of 150 minutes of moderate exercise daily. The O2 diet estimate is that the follower can eliminate approximately 1.3 kg per week with the aid of the method.
Care
Before joining any type of food program, even if it appears to be healthy as the antioxidant diet, it is advisable to request the help and follow-up of a nutritionist.
This is because in addition to verifying that the food plan is really right for you, in view of your goals and health, it can help you put together a diverse, nutritious, balanced menu that you can follow in the long term without tired or nauseous.