Why do our bodies need antioxidants and how to get them

Health Food / by admin / December 19, 2019

Do not abuse the pharmacy additives. To extend youth and health, better pay attention to those 60 products.

Why do we need antioxidants

antioxidants protectAntioxidants BY DR. MARK PERCIVAL the body against free radicals - reactive oxygen species. Free radical - a molecule with an unpaired electron, because of which it takes an electron from other molecules. Selecting it, it neutralizes free radical itself, but the image of other free radicals, and very fast, up to 1000 responses per second.

Free radicals occur frequently in the body during utilization of oxygen, are formed in the control of infections with viruses, antigens and toxins. Their number may increase the intensity of physical activity, chronic inflammation, infection, allergy and hazardous substances: cigarette smoke, pesticides, insecticides and other.

Free radicals destroy the cells of the organism, causing aging, cardiovascular disease, cataract, brain dysfunction and cancer. Fortunately, our body is protected through the use of antioxidants. These compounds neutralize the free radicals before they attack cells.

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How many antioxidants the body needs

Since reactive oxygen species are produced, among other things, and in the process of absorption of food immediately after eating your antioxidant defense falls. Therefore, the nutrients must be added to each meal, their number depends on the total calorie intake.

Below is a schedule of studiesPlasma Antioxidant Capacity Changes Following a Meal as a Measure of the Ability of a Food to Alter In Vivo Antioxidant Status Professor Ronald Priora (Ronald Prior) of the Arkansas Children's Nutrition Center.

Be guided by its calories. Men on average consume about 2500 calories a day, and women - 1 800-2 000 kcal. It turns out that men need to add 11 mmol antioxidants per day, and women - 8 mmol.

A person needs to consume 8-11 mmol antioxidants per day.

And although bad habits, exhausting workout and bad ecology increase the body's need for antioxidants, they should consume with caution, especially in the form of supplements. The high content of beta-carotene increasesAntioxidants: In Depth the risk of lung cancer in smokers, and high doses of vitamin E can trigger prostate cancer, and stroke.

To maintain health and avoid negative consequences, we can not focus only on one kind of antioxidants, it is necessary to get them in the complex. These substances work as a team, and the more players in it, the better they work.

Foods high in antioxidants

For convenience, we have distributed all the products by category. The values are taken from the studyThe total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide Norwegian scientists in 2009.

berries

Title	The amount of antioxidants mmol per 100 grams
Rosehip fresh	12–34
Black currant	5,5–9
bilberry	7–8,5
Blackberry	3,8–6
cowberry	5
Cranberry	3
Raspberries	2–3
Blueberry	1–3
Strawberry	1,85–2

The drinks

Title	The amount of antioxidants mmol per 100 grams
Coffee	2–3
Red wine	2–3
Green tea	1–2
Grape juice	0,69–1,74

Sweets

Title	The amount of antioxidants mmol per 100 grams
Dark chocolate containing 68-70% cocoa	7–14
granola bars	0,4–0,8

Fruits

Title	The amount of antioxidants mmol per 100 grams
Garnet	1,76-9,05 (together with membranes)
Olives	2–3
black grapes	0,79–2,42
Plum	0,8–1,42
A pineapple	1–1,36
Orange	1,08
Kiwi	1,02
Lemon	1,02

Dried fruits

Title	The amount of antioxidants mmol per 100 grams
dried apples	1,86–6,07
Dried cherries	4,05
Dried apricots	1,32–4,67
prunes	1,95–3,70
Dried figs	0,75–1,83
Raisins	0,91–1,14

Herbs and spices

Title	The amount of antioxidants mmol per 100 grams
carnation	125–465
Cinnamon	17-139 (Mexican)
Peppermint, dried leaves	160
Dried oregano	40–96
Dried rosemary	35–66
Dried thyme (thyme)	42–63
Saffron	27–61
Sage	34–58
Tarragon	44
Nutmeg	20–43
Dried basil	9–30
Dried ginger	11–24
Curry	4–14
Chile	2–12
Dried garlic	2,5–11
Zira	2–11
Black pepper	4–8
Cayenne pepper	4–5
Caraway	3–4

Vegetables

Title	The amount of antioxidants mmol per 100 grams
Artichoke, boiled or cooked in the microwave	3–4
red cabbage	2,15
Spinach, frozen and cooked in the microwave	1,10–1,35
Brussels sprouts	0,74–1,33
Red pepper	0,91–1,24
Broccoli	0,25–1
Red onion	0,71

Nuts and seeds

Title	The amount of antioxidants mmol per 100 grams
Walnut with films	13–33,3
pecan	7,31–10,62
Sunflower seeds	5,3–7,5
pistachios	1–4,28
Peanuts, roasted with the skin on	1,97

Replace cakes and sweets on the dried fruits and berries, add to the diet of more fresh vegetables, spices and nuts drink coffee and green tea.

In this case, the free radicals resulting from the digestion of carbohydrates, antioxidants will be eliminated and you will be able to avoid oxidative stress, and with it the many dangerous diseases.