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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.

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Properties of Antioxidants and Benefits for Health

Antioxidants are substances capable of protecting cells from the effects of free radicals (molecules produced when the body degrades food or by environmental exposure to tobacco smoke and radiation). Free radicals can damage cells and increase the risk of some diseases (heart, cancer, etc.).

Antioxidant Action Mechanism

Oxidation is a chemical reaction of electron transfer from a substance to an oxidizing agent. Oxidation reactions usually produce free radicals that initiate chain reactions that damage cells. Antioxidants slow down such reactions as they are reducing agents. Such is the case of thiols and polyphenols.



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Where are Antioxidants Found?

Antioxidants are found in breast milk and also in other forms:

•     Natural antioxidants such as beta-carotene (pro-vitamin A) are present in: carrots, mango, tomatoes, melon, peach and spinach
•     Vitamin E (tocopherol) is an antioxidant found in many fruits and vegetables such as: avocado, sweet potato, asparagus, spinach, tomatoes, broccoli, blackberries and carrots.
•     The sources of foods that contain vitamin C (of greater to smaller amount) are: gooseberries, green pepper, kiwi, lemon, strawberries, cauliflower, Brussels sprouts, orange, tomatoes, turnip and melon
•     The food sources that contain selenium are: meat, fish, whole grains and dairy products. The properties of the vegetables also depend on the land in which they were grown
•     Flavonoids are polyphenolic compounds found in fruits, vegetables, green tea and wine. It is excellent antioxidants
•     Natural supplements like Antioxiblend-Pro

Benefits of Antioxidants

Several scientific studies have shown that antioxidants reduce the risk of suffering:

•     Cancer
•     Arterial hypertension
•     Cardiovascular diseases
•     Diabetes
•     They delay premature aging
•     Degenerative diseases
•     Strengthen the immune system

The body fights against free radicals all day. The problem occurs when the body has to withstand an excess of free radicals for years, which are mostly caused by external pollutants such as cigarette smoke. The consumption of hydrogenated vegetable oils (margarine) and TRANS fatty acids (fats of meat and milk) also contributes to the increase of free radicals.

Precautions

•     People allergic to citrus fruits should take precautions
•     People with gastritis should avoid the consumption of antioxidants of citrus origin
•     In cases of diverticulitis it is recommended to avoid the consumption of fruits with seeds (or you can strain the seeds)
•     Diabetics should monitor the amount of sugar provided by fruits

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 Antioxidants: properties and health benefits

Our country is an important world exporter of foods that stand out for their antioxidant richness. We are exporters of various berries such as blueberries, raspberries, strawberries; of fruits such as cherries, nuts, plums and apples; and you could say that we also export them when we do it in the form of our wines.

Antioxidant: a simple concept. An antioxidant (AOX) is any molecule capable of retarding or preventing the oxidation of another molecule. If we see what happens in our body, we know that under physiological or normal conditions, while we breathe, that is to say, at all times, our organism generates a type of very reactive compounds that we call "free radicals" (RL). These species have the ability to "oxidize" a large part of the molecules that make up our tissues.



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Science tells us that throughout our lives, we continuously face the oxidative action of the RL that our own organism generates. In this way, we could say that "aging" corresponds to the manifestation of the continuous oxidation suffered by each of our cells, lipids, proteins and nucleic acids by the action of free radicals. Antioxidants are those compounds that in our body are opposed to this oxidant action

Higher intake of antioxidant-rich foods decreases disease risk.

The formation of free radicals in the body is an absolutely physiological process. However, when its production is increased, or simply exceeds the antioxidant capacity of our body to counteract the action of free radicals, our tissues begin to experience an accelerated biological oxidation. The latter is a common denominator, often the main cause, of chronic noncommunicable diseases, of the cardiovascular type (such as atherosclerosis and myocardial infarction), tumor (various forms of cancer) and neurodegenerative diseases (such as Alzheimer's or Parkinson's).

At present, we have vast scientific evidence about the benefits of a higher intake of certain foods rich in antioxidants for the preservation of health. The higher the intake of such foods (see below), the lower the relative risk of development and / or death from these diseases.
Fruits, vegetables and drinks rich in antioxidant compounds.

Fortunately, nature provides us with a wide variety of foods rich in antioxidant compounds, highlighting certain fruits and vegetables. Among the fruits that concentrate most antioxidants are berries, particularly blueberries, blackberries, strawberries and raspberries. So are cherries, plums, apples, and as recently established in research conducted by the INTA's Antioxidant Laboratory, fruits such as cherimoya and, in particular, some native berries are also rich in antioxidants. Nuts, pistachios and almonds are added to the list.

On the other hand, we are increasingly recognizing the value that certain vegetables have as a food source of antioxidants. For example, spinach, artichokes, broccoli, beets, onions and peppers, among others.

It is important to highlight the consumption of fruits and vegetables as a way to ingest antioxidants, since in addition to providing these compounds, many fruits and vegetables offer a variety of nutrients (carbohydrates, lipids and proteins), vitamins, fibers, micro and macro minerals , and a good number of other phytochemicals that, like antioxidants, are also potentially beneficial for health.

It is worth noting that recently, the Antioxidant Analysis Laboratory of INTA was awarded, through the Corfo-Innova program (proy-12BPC2-13378), resources that will allow characterizing, for the first time in a systematic way, the antioxidant richness that can be assumed by the main vegetables (both fresh and processed) produced in our country. This project will have its first results towards the end of 2013.

In the case of beverages that suppose a good source of antioxidants, green tea stands out in addition to some of the juices that contain them, in certain herbal infusions, in coffee, and of course, in red wine. It should be noted, however, that unlike tea, coffee or wine, fruits and vegetables do not imply an obligatory consumption of caffeine or alcohol.
Adequate consumption of antioxidants.

It is important to have clarity regarding the amount of antioxidants that should be consumed. Clearly, the ideal is to consume them under the natural form, that is, in the foods that contain them; alternatively, they can also be consumed in the form of fresh juices (fruits), or, as the case may be, as soups in the case of vegetables.

Regarding the optimum amount of them, except antioxidant vitamins (C and E), it is not possible to define a "recommended daily dose of polyphenols in general", perhaps, since we are talking not about a particular compound but dozens and in certain cases, hundreds of polyphenols with antioxidant properties in food. Exceptions for the above are the recent approvals by the EFSA (European Food Safety Agency) for the use of healthy messages in association with the consumption of polyphenols (mainly hydroxytyrosol) present and consumed in the form of olive oil (approved in October-2011), and for those polyphenols present and consumed in the form of cocoa and / or bitter chocolates rich in cocoa, that is, with a high content of flavanols polyphenols, mainly epicatechin (approved in July-2012) . However, for the rest of the foods, the scientific evidence tells us that the ideal is to consume (the polyphenols present in) 400 grams of various fruits and vegetables a day. The latter is reflected in the message of the Corporation 5 a day, which on the basis of scientific evidence promotes the consumption of "5 servings of Fruits and Vegetables a day".

Therefore, the recommendation is to eat as many fruits and vegetables as possible, ideally exceed 5 servings a day (in some Nordic countries it is recommended at least 8 servings a day), ensuring in addition to the quantity, a wide variety of fruits and vegetables, which is generally reflected by the diversity of colors that we choose to consume (for example, berries of different colors).

Main types of antioxidants present in food.

From a chemical-structural point of view, we can point out that the types of antioxidants that are most abundant in food are: the antioxidant vitamins that comprise ascorbic acid or vitamin C (soluble in water from food) and alpha tocopherol or vitamin E (soluble in the lipids of food); Carotenes, which include beta and alpha carotene, lycopene, astaxanthin and lutein, and polyphenols. Clearly these last ones are the type of antioxidants that more abound in the foods.

When we speak of polyphenols we refer essentially to flavonoids (a subtype of polyphenols), having as examples, quercetin, catechin, epicatechin, epicatequin gallate, epigallocatechingalate, among others. It is noted that several hundred different polyphenols are included in our diet. Recently, INTA, through its Antioxidant Analysis Laboratory, made available on the web, the first AOX Wealth Database, specifically of polyphenols content of all fruits produced in our country ( www.portalantioxidantes.com ) . Such research work has placed our country in third place in the world after the United States and the European Union in creating this type of database. It is available in an open and free way and was made possible thanks to a contribution from Corfo-Innova. Those who want to access the scientific article that describes the corresponding work, and which was recently published .

Certification of Antioxidants.

In the trade you can find products that claim to be rich in antioxidants. But, is it enough for the producer to say so, or should such products have some support or certification? Clearly it is not enough for the company to indicate that its product contains antioxidant so that the consumer can believe in it. Certainly, there must be a good intention on the part of those who want to sell their product, but the sole intention is not equivalent to having a certificate of analysis that guarantees the high antioxidant richness of said product. Since the word antioxidant in the label of a product is a word that sells, it is necessary that the quality of a product's richness is duly supported by polyphenol analysis and, as much as possible, of the ORAC activity (a universal indicator of antioxidant richness) that said product presents. Such analysis must be issued by an entity independent of the company and duly authorized to provide said service.

At present, INTA is the only center that has achieved accreditation (ISO 17025) necessary to perform antioxidant analysis in food in Chile. Ideally, the products should have not only a documentation that endorses the amount of antioxidant that appears on the label, but also, ideally, a certification seal that shows that the product contains what is being reported. Fortunately, in Chile there is a growing number of companies that understand the need to support their products (and their promotion), through an AOX analytical endorsement, and in the case of certification, it should be noted that some large companies are already marketing its products (as a well-known brand of powdered juice that incorporates AOX green tea in its composition-Livean-AOX®) and another that sells chocolates with a high cocoa content rich in polyphenols, which also certifies each batch of its production with a seal of AOX-Costa-Cacao-62-72% ® wealth certification).

In this regard, INTA, as an independent and duly accredited entity, by offering the various agrifood companies its analysis and certification services of AOX in its products, is not only protecting the interests of consumers, in that what consume effectively contains what is being said, but also, indirectly supporting the consumption of foods that implicitly recognizes as healthy. More and more companies are joining a serious job in terms of supporting with the analytical endorsement the antioxidant richness of their products.

Chile: important world exporter.

Our country is an important world exporter of foods that stand out for their antioxidant richness. For example, we are exporters "top worldwide" of various berries (such as blueberries, raspberries, strawberries); of fruits such as cherries, nuts, plums and apples, which stand out for their antioxidant characteristics. You could say that we also export antioxidants when we do it in the form of our wines.

However, the future looks even more promising, since Chile also has the aforementioned fruit species, certain native berries that stand out worldwide for their high antioxidant content. It's about the maqui, the calafate and the murtilla. These fruits, far exceed (100-200%) for its antioxidant (polyphenolic) richness to berries such as blueberries that currently still dominate the market for its recognized high antioxidant composition.

Those who want to access more information about it, can do so through:

Therefore, the possibilities presented to agro-food entrepreneurs to boost the consumption of native berries and to develop from these innovative products is enormous. INTA, through its Antioxidants laboratory, is available to support the development of such initiatives.

Some advice on Antioxidants

Is it advisable to consume antioxidants in the form of pills?

The most recommended way to incorporate antioxidant into the body is through the intake of the foods that contain them most. This form is not only the most effective, but also, the safest. It is that by ingesting antioxidants in the form of food, not only ensure their best use (maximum intestinal absorption), but also, we co-ingest a variety of nutrients and other phytochemicals that add their action to the benefits induced by antioxidants. While there are many pharmaceutical preparations on the market and others that are marketed in the form of nutraceuticals or food supplements, there is no doubt that, as long as possible, antioxidants should be ingested in the form of the foods that contain them.

It has been seen that sustained consumption of high doses of antioxidant vitamins in the form of tablets is not only ineffective in reducing the relative risk of developing chronic non-communicable diseases (NCDs), but it is not recommended as it can be counterproductive. There are clear risks associated with the sustained consumption of high doses (several times the recommended daily doses) of vitamin E and / or beta-carotene (proVitA) in humans.

Is there a difference in the consumption of cooked and raw fruit? What is better?

In general, antioxidants undergo oxidation when subjected to high temperatures. Although the effect of cooking on the antioxidants present in a food will depend on the very nature of the food, it will always be preferable to consume the food in its natural, uncooked state. Of course, this latter consideration has practical value as long as the food's digestibility and subsequent digestibility allow it. For example, in the case of vegetables, it would not be very desirable or appetizing to eat an artichoke, broccoli or asparagus in its totally raw state. However, it is possible to eat an onion, a garlic, or peppers in their uncooked state.

Do fruits lose their antioxidant properties when they are peeled?

Today we know that this is the case of many of the fruits that Chileans consume, such as apples, pears, peaches, plums. By not eating the skin we can lose around 30-50% of the antioxidant richness of the whole fruit. In addition, by removing the husk we are giving up the soluble and insoluble fiber and other phytochemicals that usually provide the fruits. Therefore, the recommendation is that, after properly washing the fruit, we consume the fruits with their husk; an absolutely normal practice in countries of the northern hemisphere.

Is there a source of non-commercial information specialized in the subject of antioxidants?

For about a year, INTA has publicly arranged a site specialized in Antioxidants-Food and Health: www.portalantioxidantes.com . This site is currently the main web medium around Antioxidants in the Spanish-speaking world.

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DEFINITIVE GUIDE TO HOW TO USE ANTIOXIDANTS: KNOW HOW TO INTEGRATE TREATMENT IN YOUR BEAUTY ROUTINE

Antioxidants are essential substances in the routine of skin care. They aid in the prevention of premature aging by inhibiting the action of free radicals - unstable molecules present in the body that, when altered, can cause oxidative stress and, consequently, the appearance of problems such as sagging and wrinkles. To prevent this whole process from happening on his face, DermaClub spoke with dermatologist Christiane Gonzaga, from Rio de Janeiro, who explained the definitive guide on how to use antioxidants. Check out!



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What are antioxidants?
Understand more about this substance
According to the doctor, they are molecules capable of neutralizing free radicals in the body - unstable molecules, which cause damage to the structures and cells of our body, such as DNA and collagen, accelerating the process of cell aging. "So antioxidant defenses protect tissues and body structures from the 'injury' caused by free radicals," he said.

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Our body has a natural antioxidant capacity to fight against free radicals and defend against everyday environmental aggressions. When the amount of aggression to which the skin is exposed is greater than the natural antioxidant capacity of our body, the process of accelerated aging begins, in addition to causing fragility and dryness of the skin. That's why supplementation is so necessary! Supplementing the skin with antioxidants increases natural defenses, prevents aging and maintains hydration and beauty. The antioxidants most sought after by its benefits are: Vitamin C, Vitamin E, Resveratrol, Beta-carotene, Ferulic acid, among others.

Know the Benefits of Antioxidants
These substances promote several benefits to the skin:

Protection against photoaging: the sun's rays generate the production of excess free radicals, which interferes in the synthesis of collagen. "Back in the day, antioxidants were used only at night to restore the skin from the effects of free radicals produced during the day. However, we currently know that to get the most benefit from antioxidants, the big news is the antioxidant combo + sunscreen. The two products together enhance skin protection, "the dermatologist assured.

Pollution Protection: One of the big bad guys today is pollution. It is involved with aging, the appearance of spots on the skin and intense dryness. In the big cities, the main pollutants are ozone (O3) and the particles originated from the burning of fuels, such as gasoline that stimulate the formation of free radicals and thus cause damage to our skin. Therefore, antioxidants help lessen the harmful effects of pollution on our skin, even when we can not see it.

Visible Light Protection: Visible Light is emitted by electronic devices, as well as being part of the solar radiation. Nowadays considered to be one of the main stimulants for the formation of lasting spots on the skin, Visible Light is also one of the biggest free radical stimulants in our skin, and if we think that we are exposed to Visible Light at all times, it is very important to always be protected . Antioxidants can fight the free radicals induced by Visible Light, protecting our skin from our inseparable gadgets, such as: computer, mobile phone and tablet.

How to use antioxidants in your skin care routine?
Before learning to use an antioxidant, it is important to know how to choose the product to use. Depending on your skin type, the dermocosmetic can be used in the serum or cream version and with the most varied actives. At this time of decision, it is important to have the help of a dermatologist.

When deciding your ideal type of antioxidant, it should be used every day in the morning and evening. Dr. Christiane explains how it should be applied in the care routine:

"After cleansing and toning the skin, apply the antioxidant cream or serum indicated by the dermatologist. Then apply sunscreen and makeup. At night, the antioxidant also comes in after cleaning. Use little of the product and spread it gently across the face, "he said.

* Dermatologists specialists are consulted as journalistic sources and do not use this space for the promotion of any product or brand. To find out the ideal treatment for your skin, consult a dermatologist at the Brazilian Society of Dermatology.

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The Antioxidant Diet - How It Works, Menu and Tips

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.



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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.

Menu Options for Antioxidant Diet
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.

In addition to the high intake of antioxidant foods, the food plan proposed by Glassman determines the performance of three meals and at least one snack. The diet still rejects the presence of items such as fried foods, high-fat or processed meats, artificial sweeteners, trans fats, high fructose corn syrup and bakery products.

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.