Antioxidants in food

Antioxidants

They are natural substances such as enzymes, amino acids, minerals, and vitamins, may prevent or delay some types of cell damage. Antioxidants are found specifically in vegetables and fruits, which are good sources of natural antioxidants.

Free roots :

They are oxygen-based molecules that are unstable and destructive, and free radicals attack cells and cause irregular oxidation that destroys body cells in addition to weakening the immune system.

Causes of an increase in free radicals:

Free radicals are produced naturally through some vital reactions inside the human body and increase with increased oxygen, especially, and there are some cases in which the production of free radicals inside the body increases, including:

1- Food additives:

They are food additives that are used for many reasons such as fixing, flavoring, and coloring. These food additives contribute to the increase of free radicals.

2- Methods of preparing foods:

 Raising the temperature when preparing food, especially frying, causes an increase in the production of free radicals. Therefore, the competent authorities recommend limiting the consumption of fried food in abundance, due to its health disadvantages.

3- Aerobic exercises:

Some may be surprised by this information!! How the sports we do to keep our bodies healthy can lead to the production of free radicals. In fact, when the body consumes oxygen during intense sports, this increases the formation of free radicals, and this does not mean not exercising, but rather it must continue to exercise, taking care to eat foods full of antioxidants (antioxidant) to reduce the effects of free radicals resulting from sports.

4- Insecticides:

The use of pesticides and fertilizers manufactured with it can directly affect the production of free radicals. For this, we have to eat organic foods in order to maintain health (you can learn more about organic foods through my previous article, organic foods)

5- Pollution and smoking:

Pollution from car exhaust, cigarette smoke, etc. helps to produce these free radicals, so care must be taken to eat foods high in antioxidants during the day.

Types of antioxidants:

Vitamin C or Ascorbic Acid:

Among the most famous sources of vitamin C are citrus fruits such as oranges, lemons, mangoes, and guavas

Vitamin E

Vitamin E is famous for its many benefits and has many sources, for example, almond oil, wheat germ oil, corn oil, and nuts

Beta-carotene

This type is found, for example, in carrots, vegetables and orange-colored fruits, and beta-carotene is converted in the body to vitamin A in particular.

Lycopene

Lycopene is found specifically in tomatoes and their products, melons, guavas, and apricots.

Selenium

Of the necessary minerals in the body and from its sources, in particular, grains and nuts.

lutein

This substance is available, for example, in cabbage and spinach.

Flavonoids and phenols

Green tea and dark cocoa are known for their health benefits and are also known to be food packed with flavonoids and phenols.

Antioxidant benefits:

In a study on the antioxidant properties of phenolic compounds, researchers found that phenolic compounds found in some plants and classified as antioxidants help maintain the integrity of connective tissue, produce collagen and eliminate the causes of skin damage.

Studies show that antioxidants such as vitamin E may reduce the risk of some neurodegenerative diseases such as Alzheimer's disease, prion disease, and spinal muscular atrophy. Studies have also found that consuming 2,000 IU of vitamin E daily (an antioxidant) for two years significantly reduced the incidence of Alzheimer's disease.

Food sources rich in antioxidants:

Plant foods such as cranberries, blackberries, strawberries, and apricots are generally higher in antioxidant content than animal food products such as milk and cheese, and dark chocolate is higher in antioxidants than white chocolate.

 

 Eating processed antioxidants, is efficient in nature?

In my view, of course, there is nothing with the efficiency of natural food. Antioxidants must be taken from their natural sources, and it is not preferable to take any nutritional supplements without health advice and the necessary analyzes.

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