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Foods with calcium and its benefits

Calcium is a mineral that has many properties. It nourishes bones, prevents osteoporosis and is even muscle relaxant. It is the mineral with greater presence in the body, and the fourth component of the body in greater proportion, after water, proteins and fats.

The total body calcium is close to 1200 grams which is equivalent to say 1.5 to 2 percent of our body weight. Of this, almost 99 percent are concentrated in the bones and teeth; One percent remaining is distributed in the bloodstream, interstitial fluids and muscle cells.



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Calcium has multiple physiological functions, but the most important is the construction of bones. The bones are composed mainly of calcium and phosphorus.

Both its lack and its excess are harmful to health, since it participates in coagulation, in the proper permeability of the membranes and in turn acquires fundamental importance as a nervous and neuromuscular regulator, modulating muscle contraction (including heart rate), absorption and intestinal secretion and the release of hormones.

Sources of calcium

The foods with the highest calcium content are dairy products, nuts, sardines and anchovies; already in smaller proportion it is found in dark greens and vegetables (spinach, Swiss chard, broccoli). The best sources of calcium that come from plants are tofu (if prepared using calcium sulfate, it contains more than four times the amount of calcium than whole cow’s milk). The calcium found in the vegetable, which is not rich in oxalate, for example kale, is absorbed as well or even better than the calcium in whole milk. Some soy milks are also named as a source of calcium.

The absorption of this mineral is affected by the consumption of coffee and alcohol. The lack of vitamin D, lack of hydrochloric acid in the stomach, lack of exercise and stress are also factors that alter the absorption of calcium.

Proteins and calcium

A diet rich in proteins, especially those of animal origin, causes a loss of calcium in the body. The higher sulfur-calcium ratio found in meat increases the loss of calcium in the urine, and a diet rich in meat can cause the demineralization of bones. A report published in 1988 comparing the amounts of calcium excreted in the urine of 15 subjects proved that a protein diet of animal origin caused a greater loss of calcium from the bones in the urine (150 mg / day) than in a protein diet of vegetable origin (103 mg / day). These findings suggest that diets that provide proteins of plant origin, and not those that provide proteins of animal origin, can actually protect against bone loss, and therefore osteoporosis.

Calcium absorption

Only 20 to 30 percent of the calcium in the diet is absorbed. The absorption of calcium can be reduced, since it is mixed with fiber, phytate or oxalate in the intestine. Vegan diets contain more than the average of these substances. It is no longer thought that fiber limits the availability of calcium present in food. Phytate or phytic acid is found in cereals, nuts and seeds and can be combined with calcium making it less absorbable.

Benefits of calcium

•     Calcium protects us from osteoporosis (abnormal formation inside the bone) and is useful in its treatment.
•     Helps dental health, forms enamel, preserves teeth and prevents cavities.
•     It is also a natural tranquilizer that serves to induce sleep.
•     It helps to lower blood pressure and cholesterol by preventing cardiovascular diseases.
•     It participates in the transmission of the nervous impulse and intervenes in the permeability of the membrane. It is also effective in histadelic schizophrenia.
•     Calcium is necessary for the formation of blood clots, prevents colon cancer and keeps the skin in good condition and health.

Deficiency symptoms of calcium

•     The disease characteristic of calcium deficiency is hypocalcemia and causes rickets, osteoporosis, decalcification and growth retardation on bones. The malabsorption of calcium can be produced by excess fats, phosphates or deficiency of magnesium, failure of the pancreas, colitis or diarrhea and immobility. Psycho-emotional tension or kidney failure cause calcium to be lost through urine.
•     Excess calcium is called hypercalcemia and the first symptom is excessive excretion of urine (polyuria) with a marked need to drink constantly and abundantly (polydipsia). Renal calcification and stone formation (accumulation of particles that form a compact mass)
•     The excesses in the nervous level are: depression of the vital forces (asthenia) and psychic fatigue.
•     In the cardiac field: palpitations and risk of cardiac arrest.
•     A digestive level: anorexia, vomiting and constipation.
•     And in general the tissues calcify.

Olee Sleep 14 Inch T-3000 Heavy Duty Steel Slat / Non-slip Support Bed Frame 14BF04F (FULL)

How to build a Queen-Size bed frame

Building a queen-sized platform for a mattress is not as difficult as you think and is much less expensive than buying one at a furniture store. It does not involve many materials or even a lot of time. You can use the experience of building a queen size bed to build bed frames for all bed sizes in your home.



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• Make sure you have the measurements of the queen mattress that you will place on the bed frame. Queen bed frames are generally around 5 feet wide by 6.5 feet long.
• Establish the exterior structure of the bed frame where you will place the mattress. Place the two boards 5 feet long and 6.5 feet long in a rectangle, standing on the narrowest sides. Screw these 4 pieces together in the 4 corners.
• Place the three boards 4.5 feet long to create the top support system of the bed frame. Starting from the bottom of the frame, place one of the flat boards on its wide side, 1.5 feet up and nail each end of the base of the rectangle. Place the second flat board on its wide side, 3.5 feet up from the bottom and nail each end. Place the third flat board on its wide side, 5 feet up from the bottom and key in place.
• Flip the frame with support boards and, if desired, nail or screw a large sheet of plywood to the frame measurements for additional support. Place the legs made of square pieces of wood, approximately 6 inches high and 5 inches wide in each corner of the frame at the bottom, if desired. This can add a professional aspect.
• Turn over the bed frame. Nail or screw the second sheet of plywood into the top of the three support boards, making sure to attach it to each board, as well as to the frame boards along the edges.
• Sand the wood if desired, and use varnish, paint or dye on the wood. Add a dust hive to match the sheets. Once completed, place the queen size mattress on top of the frame.

Things you will need
2 wooden boards of two by four, measuring 5 feet in length 2 wooden boards in two by four, measuring 6.5 feet in length 3 wooden boards in two by four, measuring 4.5 feet in length Sierra de poder Sierra Power Screwdriver 2 thick sheets of plywood, measured 5 wide by 6.5 feet long Wooden blocks, 6 inches high by 5 inches wide for feet, if desired Sandpaper, if desired Varnishing, painting, dyeing, if desired

Tip
You can decide on the height of your bed using wide boards of wood.

Warning
Always be careful when working with power tools and sharp objects

Olee Sleep 18 Inch Tall T-3000 Heavy Duty Steel Slat / Non-slip Support Bed Frame,OLR18BF04F (FULL)

How to Repair a Noisy Bed Frame: 16 Steps

There is nothing more frustrating than sleeping badly at night due to the noise of the bed. Luckily, you do not need to spend a lot of money on a new bed frame to end the problem. If you identify the origin of the noise and adjust and lubricate the joints of the bed frame, you can eliminate the noise and go back to sleep peacefully.



Olee Sleep 18 Inch Tall T-3000 Heavy Duty Steel Slat / Non-slip Support Bed Frame,OLR18BF04F (FULL)

Part 1
Find the cause


    1
    Remove the mattress and the bed base from the bed frame. The base is made of wood and is located under the mattress. Place the mattress and the bed base on the floor. [one]

    2
    Check if the mattress is the one that grinds. You must discard it as the cause of the noise before you start working on the bed frame. Get on the mattress and move around a bit. If it grinds, the mattress is the culprit. [two]

    3
    Check if the noise comes from the bed base. Apply pressure to the top of the bed base and move it. If it makes noise, it is most likely that the problem is the base and not the bed frame. [3]

    4
    Swing the legs of the bed frame and listen carefully. Noise can occur where the legs are attached to the rest of the bed frame, so try to balance each leg. Try to identify the exact place of the noise.

    5
    Move the slats on the bottom of the bed frame. The slats are the wooden or metal tables that go from one side to the other of the bed frame. They are the ones that hold the mattress and the bed base. Apply pressure on the slats to know if they cause noise. [4]
        The friction of wood against wood is often the cause of noise.

Part 2
Stop the noise


    1
    Get the right tools for the part of the bed frame you will be working with. Verify what holds the bed frame together in the area where the noise comes from. If it is a screw, get a screwdriver of the corresponding size. If it's a bolt, you're going to need a wrench.

    2
    Adjust the sounding board. Occasionally, the cause of a noisy bed frame is a simple loose joint. Before disassembling the bed frame, adjust the screws and bolts in the area where the noise comes from. You will know that they are well adjusted when you can not turn them. [5]

    3
    Use a metal washer if you have trouble adjusting a bolt. If you can not fully adjust a bolt against the frame, place a metal washer between the frame and the bolt to fill the excess space. [6]

    4
    Disassemble the board if the noise still persists. With the help of the tools, loosen and remove the bolts or screws that hold the gasket. Thread the loose screws or bolts into a plastic bag so you do not lose them. Separate the two pieces of the bed frame that make up the board. [7]

    5
    Lubricate each component of the board. Apply a lubricant to any surface with both parts of the joint coming into contact, including bolts, hooks or flat surfaces. [8] Try any of the following lubricants:
        Paraffin. It is a type of wax that is sold in the form of a bar, which facilitates its rubbing on surfaces. [9]
        Lubricant WD-40. It is a spray lubricant that is effective in metal bed frames, but ends up drying. [10]
        Candle wax. If you do not get a commercial lubricant, try candle wax. Rub it on the surface as you would with any other waxy lubricant. [eleven]
        White grease or silicone lubricant. Buy white grease or silicone lubricant at the hardware store and apply it to the joint components to control the noise.

    6
    Reassemble the bed frame. Replace all the screws and bolts you have removed and tighten them with the tools. Make sure you adjust them completely to avoid causing more noise by accident.

    7
    Listen carefully to determine if the noise has disappeared. Swing the bed to see if you still hear some noise. If the noise persists, try to identify where it comes from. If the noise originates in a different board than the one you have adjusted, follow the same steps you have done for the other board. If the same joint causes noise, adjust the screws or bolts that hold the joint together a little more.

Part 3
Test a quick solution


    1
    Line the bed frame slats with old clothes. Use shirts or socks that you no longer wear. The fabric will prevent the mattress or bed base from rubbing against the frame and grinding. [12]

    2
    Fill the holes with cork in case you have a wooden bed frame. Check if the bed frame has some space where the mattress or bed base can move and rub against the frame. Place cork in the recesses so that each component of the bed is firmly in place. [13]

    3
    Put a towel under any uneven leg of the bed frame. One leg is uneven when it does not touch the ground. Place a towel in the space between the leg and the floor so that the frame does not wobble and squeak. [14]

    4
    Put a book under the mattress near the area where the noise originates. If it comes from one of the slats, remove the mattress and the bed base and place a book on the noisy ribbon. Replace the mattress and base on the bed frame. [fifteen]

Tips

    If there is a hole in one of the joints that is favoring the noise, apply a strip of felt between the two surfaces that meet and form the joint to fill the empty space.

Zinus Michelle Compack 9-Leg Support Bed Frame, for Box Spring and Mattress Set, Queen

How to make a wooden structure for a bed

If you like DIY and carpentry but you are still a beginner, we are going to show you a piece that will be a challenge for you, but at the same time an easily attainable goal.
The example we present is that of a double bed, but the steps to follow are equally valid for other sizes, such as a single or a child bed, you just have to adapt the measurements conveniently.



Zinus Michelle Compack 9-Leg Support Bed Frame, for Box Spring and Mattress Set, Queen

Steps to build a wooden platform for a bed

1.     Here we detail the steps necessary to make the wooden structure of your double bed. The first is to cut the wooden strips that will make up the upper (horizontal) and lower (vertical) frames of the frame.
2.     We will use the drill to drill the different wooden bands. We will glue them together with glue, and reinforce the joints with screws using the holes we have created previously.
3.     When the two frames have been mounted we will place the vertical inside the horizontal, and we will screw them between them . The next step is to turn over the structure of the bed to proceed to place the mattress. For this operation you may need help, since it is a rather voluminous and heavy structure. Cómo realizar una estructura de madera para una cama
4.     The slatted sheets (parallel to the short side of the bed) rest on three perpendicular wooden strips located on the edges and in the center, which are screwed to the frame that we have already built.
5.     If you want to varnish the wood of the platform, do it now, and when it is dry, arrange and staple the slatted sheets on the three perpendicular slats that you have previously placed. If you are short of budget, you can use cheap slats , but make sure that its surface is soft enough so that it does not tear the mattress.
6.     Once the base is finished, it is necessary to put on the headboard , which in this case has been made with wood from pallets, although it is also a good idea to reuse cuts.
7.     The boards can be varnished in different shades , and when dry they will be glued on a wooden base.
8.     The legs of the headboard (already varnished) will be glued and reinforced with screws to the surface that we have just created.
9.     If you want to finish the piece more, arrange a couple more strips at the top .
10.     Finally, screw the headboard to the horizontal platform , and you will have your bed finished.

Zinus Shawn 14 Inch SmartBase Mattress Foundation / Platform Bed Frame / Box Spring Replacement / Quiet Noise-Free / Maximum Under-bed Storage, Full

Take advantage of the space under the bed

The space left under the bed is appropriate for storing infrequently used items, such as out-of-season clothing or sporting goods.

The space under the bed is an ideal place to place objects that are not used daily and that usually occupy a lot of space in the cupboards. But to preserve their cleanliness, it is convenient to isolate them from dust by using boxes, platforms or wooden crates. This article reviews the objects that should be kept under the bed, tips to make the most of that space and how are the beds prepared for storage .



Zinus Shawn 14 Inch SmartBase Mattress Foundation / Platform Bed Frame / Box Spring Replacement / Quiet Noise-Free / Maximum Under-bed Storage, Full

Objects that should be kept under the bed

The space under the bed , in many cases, is nothing more than a forgotten corner that gathers dust. However, it can be converted into a valuable storage space . Although it is not easy to access, it can be useful as a place to allocate objects such as those listed below:

•     Out of season clothing, such as warm clothing in summer or beach in winter.
•     Blankets, quilts and spare sheets .
•     Sports articles, especially those of stations, from surfboards to skis, but also others that are not given so much use, such as golf clubs, rackets, balls, etc.
• Toys. This is an excellent option for parents: keep things from the children's room in drawers or baskets that, at the end of the day, get under the bed.
• Camping equipment. This category includes tents, sleeping bags, inflatable mattresses, special tableware, lanterns and other objects that are used only when going on a trip. For safety, it is necessary to take care to avoid putting under the bed flammable, toxic substances or that can give off unpleasant odors.
• Photographs. While fewer photos are being printed than before, albums may take up a lot of space and may not be consulted frequently. For such cases, having them under the bed is also a good alternative.

Tips to make the most of the space under the bed

It is important to protect, especially from dust , things that are stored under the bed. It is a place of difficult access and, therefore, also of complicated cleaning , for which it will have to wrap them or store them in covered compartments. Otherwise, when needed, they will be covered in dust and require a laborious hygiene, or may even be unusable.

To store and protect objects stored under the bed, you can use any of the following systems:

    Cardboard boxes. They represent the most economical option, but can be short-lived. In any case, it is best to choose the firmest and most resistant ones and do not overload them, to prevent them from becoming deformed or broken. If even under the bed are visible, a good alternative is to cover them with special designs, to integrate them into the decoration of the room. If the walls are papered , you can use the same paper or at least the same motif for the boxes.

    Wicker baskets add warmth to the bedroom decoration, but they accumulate a lot of dust

    Wicker baskets. They are more resistant than cardboard and also provide a touch of warmth in the bedroom decoration. On the other hand, they accumulate a lot of dust in the interstices of the fabric that later is difficult to clean .

    Wooden drawers. In many bed models, the wooden drawers are incorporated into the structure, ready to take advantage of this space. If the bed does not have these drawers, they can be custom-made in a carpentry shop. It is convenient to look for the most suitable size for each need, since if they are very small space can be wasted, but if they are very large they can be too heavy and difficult to move when they are full. As for the length, it is appropriate that they are long enough to take advantage of the surface of the bed and that it is accessed without problems from both sides.

    Storage modules. They adapt to each type of bed and come in different colors and materials, such as wood and plastic. There are also different models, with sliding covers, folding, etc. They are very practical and simple to clean.

    Plates with wheels. They are a creative alternative for storing everyday objects, since it is a mobile surface. It can be very practical for objects that lack a fixed location, such as shoes, bags or children's toys.

Beds prepared for storage

Numerous models of beds that are commercialized are already designed in a special way for storage. There are classic drawers accessible on both sides of the bed and also with folding elastic system, which allows the mattress to be lifted easily (through pneumatic systems) as if it were a lid to store what you want underneath. This folding system extends the possibilities, since it makes it possible to store large objects with much greater comfort, and has the additional advantage of protecting its interior from dust and dirt from day to day.




Tricks to clean dirt from under the bed

Cleaning the dirt from under the bed can be tedious or complicated depending on the space available in your room, the characteristics and dimensions of the bed or the time it takes to undertake the process. It is not worth waiting too long, because otherwise, dust, germs and bacteria that can aggravate processes such as asthma or be harmful to people with allergies, as well as unhygienic will accumulate.

Tips for cleaning dirt from under the bed

•     If your bed is normal and without any object under it, it is appropriate to pass a broom and scrub the floor every week. If there is enough dust, hair or accumulated dirt we advise you to use the mop.
•     If you have a bed with canapé or drawers, excellent storage solution, cleaning is a bit more complicated. The space below it can become a nest of dust. We advise you to pass a dryer at a cold temperature so that the lint leaves on the side, passing the mop afterwards. Do it with the windows completely open to try to remove the dust.
•     An essential recommendation is to have a canopy completely glued to the floor, without legs so that no lint and dust specks are introduced so easily.
•     You can use a vacuum cleaner, or as an alternative, a very long, extendable duster or the broomstick with a moistened cloth and tied with elastic bands to reach the most difficult parts.

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Antioxidant and anti-aging water

Antioxidants and Health

Benefits

Our HEALTH is the balance between OXIDATION and ANTIOXIDANTS

If free radicals tip the balance towards oxidation, oxidative stress occurs, which is the cause of most diseases and premature aging.

Drinking hydrogenated water helps to lower the level of oxidation of our body, tilting the balance on the side of health.



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• FREE RADICALS appear because part of the oxygen we breathe becomes REACTIVE OXYGEN that oxidizes us.
• Oxidation is the cause of AGING and most DISEASES .
• Hydrogenated water is ANTIOXIDANT and reduces oxidation.

Free radicals
Our cells need oxygen to convert food into energy. In this process some oxygen molecules lose an electron, which they try to recover by stealing it from our cells, oxidizing them. We call this reactive oxygen free radicals. When a cell is oxidized by free radicals it can die or reproduce with defects, leading to premature aging and diseases.

Antioxidants
They cede electrons to free radicals and neutralize them. Our team injects electrons to water, by means of hydrogen, making it antioxidant. The electrons have a negative charge and the sum of all of them is what the antioxidant potential meter (ORP) indicates , which is measured in millivolts (mV) . The electrons stay in the water "MOUNTED" on the hydrogen atoms.

We generate excess free radicals due to:

•     Bad diet
•     Pollution
•     Stress
•     Preservatives and chemical colorants
•     Tobacco
•     Alcoholic drinks
•     Side effects of medications
•     Viral and bacterial infections
•     Sun and other ultraviolet rays
•     Age, since we generate less antioxidant enzymes

Hydrogen
The hydrogen dissolved in the water is harmless . More than half of our body is hydrogen. When hydrogen has no electrons, it is attracted by oxygen and thanks to this, water (H2O) is formed.
When we give hydrogen its own electrons, it separates itself from oxygen and ceases to be water. It stays mixed with water, with its own electrons . Hydrogen is a gas and tends to evaporate. When it evaporates, it carries its electrons with it. Then the water stops being an antioxidant and has a negative electric charge.

What are free radicals

They are unstable molecules of oxygen, which lack an electron, which steal from our cells, causing diseases and premature aging .

Hydrogen® injects electrons into the water by injecting hydrogen, giving it an antioxidant electric charge . Water enriched with hydrogen donates its electrons and neutralizes free radicals .




Antioxidant juices | benefits of juices.

The benefits offered by antioxidant juices are many and varied and all positive to help our health is in perfect condition, antioxidants are essential to preserve our health and help us in the fight against free radicals, they are famous for cause premature aging and certain types of diseases. To stock up on this type of fuel, fruit juices are a very smart decision.
Our body naturally produces free radicals, and this phenomenon is a vital defense, these natural compounds accelerate the aging of our cells and even sometimes are the cause of serious illness if they are in excess in our body. To try to counteract the devastating effects caused by free radicals, we must do so with the antioxidants that nature offers, fruits and vegetables are possessing large amounts of natural antioxidants. Why not put an antioxidant juice in our diet?
The fruits that contain the largest number of antioxidants are exotic fruits or red fruits. So we can eat unrestricted fruits of the type of kiwi, guava, mango, orange, pink grapefruit, lychee or pineapple, this was said by Dr. Serge Rafal, author of the book "antioxidant power" in general we must choose the ripe fruit This being ripe will be easier for us to digest, we told what was previously said by Dr. Serge Nadal, we would add the red fruits, these fruits are full of lycopene, this component is what gives this color so characteristic to these fruits, fruits Like the pomegranate, the raspberry or the blueberries, they contribute to our organism a powerful amount of antioxidants, the lycopene is the greatest natural antioxidant of which there is evidence.

The best 5 antioxidant juices

If you are wondering which are the fruits with more antioxidant power we present the five antioxidant juices that we think have more antioxidant power, by adding these good foods to our diet we will be giving an extra boost of antioxidants to our body.

Strawberry antioxidant juice:

By taking a strawberry juice, we will be adding to our body a high antioxidant capacity, strawberries contain a large amount of anthocyanin, this is a unique flavonoid that acts potently against inflammatory conditions, (asthma, atherosclerosis, arthritis ...).
The composition of the strawberry also adds large amounts of potassium, this acts to improve diuresis and helps us to detoxify the body, helps improve blood pressure and acts directly on our muscles.
The strawberries contain large amounts of folic acid, this acid helps us to keep our memory in good condition since the consumption of this juice will help us to improve our
concentration and help our brain process information.

Antioxidant juice of green tea:

The juice of green tea is a juice that contains a large amount of antioxidant compounds that are very beneficial to fight against free radicals and thus fight against premature aging.
The active principles responsible for the antioxidant activity of this plant are polyphenolic compounds (more than 3% of its composition), we find three types: flavonoids, catechins and tannins.
Among the flavonoids we find Kemferol and myricetol,
Green tea has a great and well-deserved fame in traditional medicine, this is thanks to its extensive chemical composition, many studies have revealed that the most frequent polyphenols found in green tea catechins, are even more potent than vitamins of type C E In the fight against free radicals, this helps us to stop the advance of premature aging and some degenerative diseases that are associated with aging.

Carrot antioxidant juice:

The carrot is known the great power it has to help us tan in summer and it is very helpful to keep our eyes in perfect condition, but what most people do not know is the high amount of benefits that the consumption of Carrots contributes to our body.
The usual consumption of carrots will provide a large amount of vitamins (A, B, C and E), minerals and what we are treated in this post a great compound of antioxidants such as lutein, lycopene, carotenes, zeaxanthin and xanthophyll.
These compounds help our body in different facets, including reducing arthritis or keeping our eye system in top condition.

Blueberry antioxidant juice:

Surely you have heard about the innumerable antioxidant properties that cranberry juice offers us, this is due to the high concentrations of flavonoids that we find in this fruit, especially those found in greater quantities in blueberries (many more than reds). ), this gives astringent properties due to the high concentration of tannins found in this fruit, this gives them antidiarrheal, antiseptic or hypoglycemic effects.
As for the nutritional composition of cranberry, these do not contain fat, sodium, or cholesterol, on the contrary are rich in vitamins and fiber, a good source of potassium, provitamin A, magnesium and only gives us 30 calories per 100 grams of fresh cranberry.

Pomegranate antioxidant juice:

For the end we leave the juice of pomegranate , the juice of this fruit is the juice that more antioxidant properties gives us, this is thanks to its composition, it is worth mentioning two compounds:
Punicalagina: punicalagina are large molecules found in pomegranates, they have a great antioxidant capacity, this capacity is increased when metabolized with other compounds (urolitins, ellagic acid), the antioxidant value of these compounds is up to three times more than red wine or green tea.
Punic acid: this acid is also known as Omega 5, is an acid that is only obtained by cold pressing the seeds of the pomegranate, omega 5 is a type of conjugated linoleic acid, the word conjugate has to do with the disposition of the double bonds in the fatty acid molecule.
The punicalagins found in pomegranate juice have been shown in different studies that help reduce inflammation, this is one of the main causes of many deadly diseases.
In different studies there is preliminary evidence that the action of pomegranate juice can be very useful for men who may suffer from prostate cancer, since according to these studies the consumption of pomegranate juice can inhibit the growth of cancer.
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Antioxidants work: diseases that help prevent

They are one of the most researched substances by science due to the enormous potential they have to help our body fight against diseases that can be, in some cases, very serious

We listen to it daily and we have learned to relate it to something good. But that's where our knowledge about these compounds ends. We can try to decipher it through the name: anti means against and oxidize .. it means that, oxidize, which we assume is bad. But why is it bad? Oxygen , although absolutely necessary for life, is a very reactive element (hence its great energetic potential to be one of our 'fuels'). After completing its energetic function, oxygen can form substances such as peroxides (such as hydrogen peroxide) or free radicals (molecules with unpaired electrons that are reactive and unstable). These two compounds have harmful potential for all parts of the cell, from the proteins that form the structures to the lipids, or even for the DNA itself.



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"There is an inversely proportional relationship between antioxidants and the risk of chronic diseases"

To avoid these damages, the body of all species (including humans) that live on oxygen have devised defense and repair mechanisms : antioxidants . These molecules have the peculiarity of 'wishing' to join those dangerous compounds, canceling out their effects and preventing damage. When there is a negative imbalance between the amount or effectiveness of antioxidants present in the body and the amount of harmful substances, the cells are exposed to damage, sometimes irreversible .

This is the reason why, in recent decades, science has focused so much attention on research on these substances. Not all its effects and mechanisms have been discovered, but you begin to have an idea of ​​what its potential utility is and what antioxidants we consume, or what we should consume .

The most famous of all is vitamin C , also known as ascorbic acid, which is a monosaccharide (yes, a 'version' of sugar), but it is not the only one. The most common, and which has been responsible for our protection against oxidizing agents for thousands of years, is glutathione , a peptide (a union of several amino acids that does not become a protein) generated by the cells themselves. But the list is much higher: melatonin , tocopherols , tocotyrene , carotenoids or polyphenols (within each category are dozens of different compounds).

Representation of how an antioxidant neutralizes a free radical. (iStock) Representation of how an antioxidant neutralizes a free radical. (iStock)

The foods that stand out for their antioxidant content are:

•     Vitamin C Guava, currant, pepper, kiwi, broccoli, orange, lemon or pineapple.
•     Melatonin Nuts, banana, tomatoes, cherries or rice.
•     Tocopherols and vitamin E Hazelnuts, walnuts, almonds, olive oil or spirulina.
•     Carotenoids Tomato (very rich in lycopene), pumpkin, carrot, papaya, mango, peach, chard or spinach.
•     Polyphenols Almonds, nuts, pistachios or mushrooms

But the risks of oxidizing agents and oxidative stress and the benefits and 'potential healing' of antioxidants go beyond a couple of damaged cells. These are some of the diseases (really serious) that are related to oxidative damage and for which, in theory, antioxidants could play a beneficial role:

•     Alzheimer's disease In a study published by the researcher Yves Christen , of the Fondation Ipsen in Paris, in ' The American Journal of Clinical Nutrition ' (one of the most reputable publications in this field), the relationship was established " between Alzheimer's disease and free radicals , which is based on the susceptibility of neurons to damage by these compounds, many antioxidants such as vitamin E or selegiline have shown promising results in relation to Alzheimer's. "
•     Parkinson . In a study published by the researchers Wood-Kaczmar A , Ghandi S and Wood NW , of the Institute of Neurology of the National Hospital of Neurology and Neurosurgery in London , "the relationship between oxidative stress and the 'substantia nigra' (an area of of the brain) characteristic of patients with Parkinson's, which puts the spotlight in that it is possible that treatments with antioxidants are beneficial to avoid the neurodegeneration characteristic of the disease ".
•     Diabetes Italian researchers Davi G , Falco A and Patron C , from the University of Chieti , Italy, conducted a study entitled 'Lipid peroxidation in diabetes mellitus'. It analyzed the relationship between certain oxidizing agents such as F2-isoprostanes and the ailment: "The F2 -iso- are important transducers of the effects of metabolic abnormalities, which increases the cardiovascular risk in diabetic patients". This study also assesses the potential that some antioxidants (such as vitamin supplements) could have in the prevention of the disease. And this is not the only study that supports this relationship. In another published by Giuliano D , Ceriello A and Paolisso G , from the Second University of Naples , indicated that "the generation of reactive oxygen species that cause oxidative stress could play an important role in the etiology of medical complications to which diabetics are prone. "

"The presence of ingested antioxidants has been shown to prevent oxidative damage associated with the development of cancer"

    Rheumatoid arthritis Researchers Carol A Hitchon and Hani S El-Gabalawy , from the University of Manitoba in Canada, established in a study published in 2004 that "oxygen metabolism plays an important role in the onset of rheumatoid arthritis, because the species Oxygen reactants occur during the course of oxidative phosphorylation, and these may have inflammatory effects on the synovial membranes . " In a more accessible language, what they say in this study is that joint cellular respiration releases large amounts of free radicals, which promotes a worsening of the synovial membrane and therefore of the disease.
    Cancer If all the research regarding oxidative damage and the benefits of antioxidants is very cautious when it comes to drawing conclusions, in the case of cancer, much more. In a document published by the National Cancer Institute of the United States , the state of research was evaluated with respect to the effects of antioxidants to prevent oxidative damage that is considered to play a role in the onset of cancer. In this document it was explained that "in laboratory and animal studies, the presence of ingested antioxidants has been shown to prevent oxidative damage associated with the development of cancer ". Of course, observational studies (longitudinal and control cases) dedicated to investigate the relationship between antioxidant intake and cancer "have shown mixed, inconclusive results." Anyway, studies that relate more and more antioxidants with the prevention of this disease, as published by A. Venket Rao and Sanjiv Agarwal of the University of Toronto . It establishes "an inversely proportional relationship between the consumption of lycopene and the risk of chronic diseases such as cancer or cardiovascular diseases."

Despite the caution shown by the scientific world regarding the benefits of antioxidants, one thing is clear: it is one of the most promising nutrients for our health, because they are the only ones capable of stopping the feet of the mortal, and at the same time vital , oxygen.



THE BENEFITS THAT ANTIOXIDANTS PROVIDE US

Antioxidants are able to activate our immune system to help fight infections and protect the skin from premature aging. All this, through foods such as spinach or strawberries. In addition, vitamin C acts as an antioxidant, it is found in citrus fruits and helps us to prevent and reduce the likelihood of having colds.

Likewise, a diet rich in antioxidants can help us prevent heart disease. For this, we can consume foods rich in omega-3, such as sardines or salmon. Also, we can find antioxidants in fruits and vegetables that help us reduce the risk of suffering from diseases such as cancer. These are beta-carotene (which contains watermelon or grapefruit) and selenium (which can be found in vegetables and nuts).

Ideas for our body to absorb antioxidants:

A fresh and nutritious drink: tomato sorbet

The main benefits of tomato are to avoid cardiovascular diseases and reduce the risk of heart attack. In addition, they help prevent some types of cancer, as well as other diseases. In summer, enjoy it as a fresh drink in tomato sorbet!

The star dish of this season: antioxidant salad

To the classic salad we can add different foods, which make it become an antioxidant salad ready to drink. For example: carrot, soy, tomato, nuts and soy sauce. They will help prevent degenerative diseases and tumors.

Antioxidant pleasure: chocolate dice to cardamom

Cocoa is a highly antioxidant food that can help us reduce diseases associated with aging, such as some degenerative and cardiovascular diseases. We encourage you to try the chocolate dice to the cardamom.

There are many more recipes to help protect our body from various diseases and keep it well cared for. Any of the antioxidant foods can be turned into a delicious and healthy dish.

We encourage you to try our recipes and share yours in the comments of this article.

Start taking care of your health!

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Benefits of antioxidants

The function of an antioxidant is to stop the aging process and the decomposition of the cells.

• Do you know what your antioxidant levels are?
• Do you know how technology and beauty are combined?

To answer these questions, a novel scanner, a non-invasive tool that uses laser technology to provide an immediate reading of antioxidant activity in the body, arrived in Mexico.



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The process is simple, simply place the palm of your hand in front of a small blue panel of low energy; The scanner measures the existence and level of beneficial antioxidant nutrients called carotenoids, so that the result of the body's defense level is immediately obtained.

The function of an antioxidant is to stop the process of aging and the decomposition of cells and, its main task is to inhibit free radicals.

Free radicals are unstable molecules; that is, they lost an electron; They are also highly reactive and their mission is to remove the electron they need, using the molecules that are around them to obtain their stability.

Among the consequences of the lack of antioxidants are some disorders: spots on the skin, rough skin and weak and brittle hair.

BENEFITS
In recent years, antioxidants have been investigated in relation to their role in diseases of maximum impact in the West.

Of the above, cardiovascular diseases, numerous types of cancer, AIDS and even others associated directly with the aging process are called Alzheimer's, cataracts or nervous system alterations.

Free radicals and "oxidation". Breathing is essential in life and produces molecules, free radicals, which in the long run have negative effects on health, through their ability to alter DNA -the genes-, proteins and lipids or fats- " oxidation"-. In our body there are cells that are renewed continuously -of the skin, of the intestine- and others that do not - cells of the liver, neurons ...-.

Over the years, free radicals can produce a genetic alteration, increasing the risk of cancer, or reducing the functionality of the mitochondria, which is characteristic of aging. Excessive exercise, environmental pollution, smoking, high-fat diets and overexposure to sunlight generate more free radicals.

But what are antioxidants?
There is a group of vitamins, minerals, natural dyes and other plant compounds and enzymes called "antioxidants", which block the damaging effect of "free radicals".

Most of the antioxidants are in fruits, vegetables, vegetables, and whole grains. Studies on antioxidants focus on vitamin C and E, beta carotene, flavonoids, selenium and zinc.

Vitamin C: You should consume guava, kiwi, mango, pineapple, citrus, melon, strawberries, blackberries, peppers, tomatoes, brassicas - vegetables of the family of cabbage, fruits and vegetables.

Vitamin E -tocopherol-: It is contained in olive and soybean oils, wheat germ, cereals, green leafy vegetables and nuts.

Beta-carotene: Found in green, red-orange-yellowish vegetables and certain fruits-chabacanos, cherries, melon and peach.

Flavonoids: It is recommended to consume green leafy vegetables, red fruits, purple fruits and citrus fruits.

Selenium: It is present in meat, fish, seafood, cereals, eggs, fruits and vegetables.

Zinc: Meats, organ meats, fish, eggs, whole grains and legumes contain it.

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Benefits of antioxidants in women's health

Due to differences in body composition between men and women, it has been shown that women need to consume fewer calories than men to maintain a healthy weight; However, due to hormonal differences, they need to consume a greater variety of nutrients than men, for example: antioxidants.



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In order to understand the benefits that antioxidants provide, the Kellogg Institute of Nutrition and Health, through the Nutriologist Carmen Haro, provides us with some elements that contribute to the well-being and health of women.

What are antioxidants?

Antioxidants are compounds that come from some foods and that diminish or significantly prevent the damage caused to our cells by free radicals. Free radicals are molecules that are produced in our body by oxygen or by exposure to environmental factors such as sun, cigarette smoke, alcohol and pollution.

Some of the foods that have a high content of antioxidant substances (vitamins A, C and E, beta carotenes, lutein, lycopene and selenium) are:

1. Fruits and vegetables. Include abundant amounts of fruits and vegetables in your diet, not only provide antioxidants, but also fiber, iron and magnesium. The following describes the benefits that each one provides:

• Fiber It will help maintain a healthy weight and decrease constipation.

• Iron It will help to replace the losses that occurred during menstruation.

• Magnesium Involved in the absorption of calcium .

Some fruits and vegetables that provide antioxidants are: cherries, strawberries, raspberries, blueberries, apples, papaya, plums, pears, melon, kiwi, apricot, artichokes, asparagus, broccoli, spinach, peas, etc.

2. Oilseeds. In addition to providing you with antioxidants, they provide healthy fats, such as omega 3 and omega 6 fatty acids, which can help: Protect the health of your heart; decrease some of the premenstrual symptoms such as colic ; maintain a good mood during the day; during menopause they can help reduce hot flashes. Some examples are: almonds, walnuts, hazelnuts, pistachios, peanuts, etc.

3. Legumes. The recommendation is that you consume legumes as a source of protein replacing meat at least once a week (it is proven that the excessive consumption of protein of animal origin, in women, can affect the absorption of calcium, increasing the chances of suffer from osteoporosis). Some examples of legumes are: beans, beans, lentils, etc.

4. Products of animal origin. Within this group the foods that give you antioxidants are: Beef (preferably lean cuts or without visible fat); fish. It provides omega 3 and omega 6 fatty acids; egg (in addition to antioxidants it provides vitamin D, which favors the absorption of calcium) ; dairy products (milk, cheese, etc.). It prefers low-fat versions and fortified with vitamin D.

5. Cereals Preferably look for whole grain cereals to increase your fiber intake. Some cereals that give you antioxidants are: corn, wheat and rice.

The key to healthy eating is to include the greatest possible variety of foods to obtain not only the antioxidants your body needs, but all the nutrients that will help you stay healthy. Keep in mind that no matter what your age, a healthy diet can help you to see yourself and feel better.

Clarification:

The content shown is the responsibility of the author and reflects his point of view, but not the ideology of Salud180.com

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Antioxidants

What are antioxidants?

Natural or manufactured substances that help prevent or delay some types of damage to cells are called antioxidants . They can be presented as food components (in fruits and vegetables), or, as a dietary supplement .

One of the damages that can be produced to the cells is that caused by the so-called free radicals , molecules that get their stability by modifying the surrounding molecules, which causes a chain reaction that ends up damaging many cells.



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In this case, antioxidants are responsible for stabilizing free radicals and inhibit their oxidation to protect organs and systems that may be affected.

A nutrient has antioxidant properties when it is able to neutralize these radicals without losing their own stability. However, in many cases, it is not able to combat them due to an excess of the same, caused by air pollution , tobacco smoke , herbicides , certain fats and other external factors.

This excess of free radicals, since it can not be eliminated by the body, damages the membranes of the cells and facilitates the development of various types of diseases.
Types of antioxidants

Antioxidants are divided into endogenous , manufactured by the cell itself, and exogenous or those that enter the body through diet or supplements.

A broader classification of these exogenous compounds is as follows:

Vitamin E

Set of phenolic compounds known as tocopherols , which have a greater vitamin action, and tocotrienols .

This antioxidant is found in cell membranes and has a process of absorption and transport closely linked to that of lipids, as well as being considered the most important protector of lipid molecules .

This vitamin is essential for humans since a lack of it can cause malabsorption of fats or even some chronic liver diseases .

Its most important source are vegetable oils, seed oils, wheat and corn germ, almonds, hazelnuts, sunflower or walnut.

Vitamin C or ascorbic acid

It is a water-soluble antioxidant that acts by enhancing the effect of other antioxidants. It is not synthesized by the organism, so it is necessary that it be included in the diet.

One of the main consequences of vitamin C deficiency is scurvy , a rare disease in Western countries since their diets usually contain the minimum amount necessary to avoid this disease.

Its main source within vegetables is lemon, lime, orange, mango, kiwi or strawberry and, in the case of vegetables, include tomato, green leafy vegetables, cabbage, cauliflower or broccoli.

Beta-carotene

They are the precursors of vitamin A and its deficiency can cause keratosis , night blindness , ocular dryness or Bitot spot (white deposits of epithelium in the sclera), in addition to a lower resistance of the organism to infections.

Flavonoids

They are natural pigments present in vegetables and protect the body from damage caused by oxidizing elements such as ultraviolet rays , environmental pollution and harmful substances present in food.

It is present in fruits, vegetables and drinks such as black tea and green tea.

In the case of endogenous antioxidants, these are the most important:

Glutathione

It is found in the cytoplasm of cells and consists of three amino acids : cysteine, glycine and glutamic acid.

Coenzyme Q 10

It is a powerful lipid-soluble antioxidant that comes from the diet and is found in all cell membranes, mainly in the mitochondria , where it participates in the aerobic breathing chain.

Thioctic acid

Also called alpha lipoic acid, it is a fatty acid that favors cellular rejuvenation in the transformation of glucose into energy.

Foods with more antioxidants

Within the diet, it is necessary to include foods that have a large proportion of antioxidants. Within that list, those that contain more antioxidants are:

The beans

They have a powerful antioxidant capacity since they are a source of vitamin C , phenolic acids and flavonoids .

In addition, thanks to the omega-3 fatty acids it contains, it entails extensive benefits for cardiovascular health.

The artichokes

This type of vegetables include a large amount of water, carbohydrates and vitamins B1 , E and B3 . In the case of the first, it intervenes in the use of hydrates, fats and proteins and in the balance of the nervous system.

Its most abundant mineral is potassium , although it is one of the vegetables that contains the most magnesium , phosphorus and calcium .

The potatoes

It is one of the most present products in the Spanish diet due to the large amount of nutrients it contains, such as phenolic compounds .

It includes, approximately, a third of the calories of the bread, whenever they are consumed boiled or baked, quantity that increases if they take frits.

Carrots

The most remarkable aspect of this food, from the nutritional point of view, is its vitamin A content and its low level of calories.

They are a source of beta-carotene that acts as provitamin A and that is converted into vitamin A within the body. Other nutrients present in carrots are carbohydrates , folic acid , magnesium , manganese and phosphorus .

Fruits of the forest

One of the fruits that contains more antioxidants are blueberries that imply numerous health benefits.

Cranberries have a low sugar content compared to other fruits, and contain some of the most powerful antioxidant properties of all fruits and vegetables.

In addition to preventing heart disease and other diseases, they slow down the aging process, especially in the brain.

The Apple

It contains the essential vitamins and antioxidants recommended in a good diet, especially in the case of red apples.

The bitter chocolate

In addition to being an optimal source of antioxidants, dark chocolate contains compounds indicated for lowering blood pressure .

Even so, this type of products is important to consume them in moderation, being the recommended amount between 20 and 30 grams daily .

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Are antioxidants really good for us?

Antioxidants seem to be everywhere; in superfoods and in skin care products, including chocolate and red wine. Products that contain antioxidants are marketed as essential for good health, with promises to fight diseases and reverse aging. But are they really as good to us as they make us believe?

What are antioxidants?

The term antioxidant covers a wide range of molecules - atoms linked by chemical bonds - that protect other molecules from a chemical process called oxidation.



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That's fine, because oxidation can damage vital molecules in our cells, including DNA and proteins, which are responsible for many bodily processes. In fact, molecules, such as DNA, are necessary for the proper functioning of cells; So, if too many are damaged, the cell may malfunction or die. Antioxidants can prevent or reduce this damage.

In our body, the oxidation process usually occurs because of other types of molecules that are highly reactive: free radicals.

Not all oxidation is bad

Oxidation is a common chemical reaction in which electrons are transferred from one molecule to another. And electrons are one of the subatomic particles - smaller than an atom - that make up practically everything. As the electrons move during an oxidation reaction, their bonds can break and the structure of the molecules changes.

Not all oxidation reactions are bad. Some are essential for life and are involved in many other important processes. In cellular respiration , for example, glucose is oxidized by oxygen, producing carbon dioxide, water and energy to nourish our body. And, in another area, domestic bleach act by oxidizing color stains in colorless molecules.

Other less desirable oxidation reactions are metals and food spoilage.
And, free radicals?

Free radicals are simply molecules with one or more odd electrons. Electrons like to be in pairs, so odd electrons can result in unstable and highly reactive molecules.

To stabilize, the free radical must steal an electron from another molecule (or give one). When a molecule loses an electron, it oxidizes and becomes a free radical. This new free radical can steal an electron from another molecule and start a chain reaction. This process permanently changes the structure of the molecules and triggers irreversible damage.

But if there is an antioxidant present, you can donate an electron to the free radical, stabilizing it and stopping the chain reaction. The antioxidant is sacrificed and oxidized in place of the other molecule, becoming a free radical. Unlike most molecules, the antioxidant is able to stabilize the unpaired electron and does not become highly reactive. This process deactivates the antioxidant.

Free radicals are not always bad for us. The immune system uses its highly reactive and destructive nature. Certain white blood cells, called phagocytes , can wrap foreign particles, such as bacteria, then seal them and release free radicals to destroy them.

Free radicals are naturally generated by our body, but can be multiplied by lifestyle factors such as stress, poor diet, pollution, smoking and alcohol. Our bodies can handle some free radicals, but forming too many can overwhelm the body's normal defenses.

It is believed that the damage of free radicals is one of the causes of aging and contributes to various diseases. For example, the damage of free radicals to DNA can cause genetic mutations and promote cancer.

So, antioxidants are good, right? It is not so simple

If free radicals are dangerous and cause aging and diseases, and antioxidants can neutralize them, then getting more antioxidants should be good, right? Unfortunately, it's not as simple as that. Yes, high antioxidant levels and low oxidative stress are associated with good health , but not all antioxidants are the same.

Antioxidants come from many sources. Some occur naturally in the body and some occur naturally in the food we eat. Antioxidants - natural or synthetic - can also be added to foods that do not normally contain them, either because of their (presumed) value for health or to preserve food (antioxidants also prevent oxidation in foods).

A healthy diet is the most effective way to get the antioxidants your body needs. Fruits, vegetables, grains, eggs and nuts are all useful sources of antioxidants. Despite the marketing exaggeration, the antioxidants found in so-called superfoods are no more effective than those of common fruits and vegetables, so it's better to save money.

But it's a different story when it comes to antioxidant supplements. Research has found that antioxidant supplements can cause more harm than good. A 2012 meta-analysis of more than 70 trials found that antioxidant supplements are ineffective or even detrimental to health. The reasons are not clear, but it is likely that the additional nutritional benefits derived from the consumption of antioxidants in a healthy diet contribute to this. In addition, high concentrations of antioxidants associated with the use of supplements can cause problems.

Too much of a good thing

There are a number of reasons why high concentrations of antioxidants can be harmful. In high concentrations, antioxidants can:

• - Act as pro-oxidants , increasing oxidation
• - Protect healthy cells, but also dangerous ones, such as cancer cells
• - Reduce the benefits of exercise for health
• - Having unwanted side effects, such as nausea and headaches , or even reaching toxic levels

There is no magic pill, although a healthy diet can provide all the antioxidants you need to fight the damage caused by free radicals.