What are Antioxidants
We heard about free radicals andantioxidantsmany times however, we do not understand what they are.
Therefore, what areantioxidants?
When released into our bodies these substances neutralize fragments of oxygen molecules or slow down their formation.
These fragments destroy the cells of our bodies. It doesn’t mean that our organism cannot cope with them. In the course of revolution, nature has provided the development of antioxidant system in our bodies. However, it is not easy. The progress, rates of living and food production provoke the excess of free radicals; all this increases their formations in the body. In order to help our bodies to fight them, you should eat healthy food that helps your body to cope with free radicals.
We can findantioxidantsto a greater or lesser degree in some kind of food and it is better to add such products into our diet.Antioxidantsare vitamins. For example, they are:vitamin E(tocopherol group),vitamin C(ascorbic acid), and beta-carotene orvitamin A.
Tocopherols are dissolved and stored in fats.Vitamin Eis a powerful antioxidant and the most important in our diet. In addition, it prevents degeneration of nerve cells and promotes metabolism of fats. Daily demand of this vitamin for an adult is approximately 15 mg.
Ascorbic acid is a good reductant of intercellular connections; it normalizes the redox processes in the body. It prevents destruction of cell membranes by linking free radicals. It promotes absorption of other vitamins and minerals. A certain amount ofvitamin C(1, 5 g) is accumulated in the body. A daily adult requirement of this vitamin is up to 90 mg. Thereafter children’s demand is lower and varies form 30 mg and up depends on the age.
Vitamin Aor Beta-carotene
This substance is very important to our vital activity; its significance is hard to overestimate. It is one of the main antioxidant substances, which protects the brain from the impact of free radicals. It neutralizes the most dangerous free oxygen radicals and polyunsaturated fatty acids. Eating fruits and vegetables to replenish the stores ofvitamin Aand E does not give the desired effect. The fact is thatvitamins Aand E are fat-soluble. It means that these vitamins react and affect our bodies only if they are soluble in fats. It should be kept in mind if the need for these vitamins increases. Furthermore, lack ofvitamin Eleads to bad absorption ofvitamin A. We can trace the connection ofvitamin Awith such microelement as zinc. It also affects the activity ofvitamin Ain the body. In turn,vitamin Ainfluences the zinc absorption. The need forvitamin Ais 1, 5 mg per day; the demand for carotene is 3 times more.
This trace element is also a powerful antioxidant against free radicals. Interaction withvitamin Eenhanced the effect ofseleniumon the human body. It protects the organism from free radicals and strengthens the immune system. By interacting with toxic heavy metals, it converts them into inert substances and then removes these substances from the body. A daily adult requirement ofseleniumis about 200 mg a day. In the presence of carbohydrates, the selenium absorption decreases.
However, do not rush to conclusions. Be caution before grab vitamins from the shelves of pharmacies right away. You can find all mentionedantioxidantsin our food. Therefore, vitamin Acan be obtained from liver, egg yolks, and fatty dairy products. Vegetables and fruits, especially those that are of red and orange colors, contain lots of vitamins.. Keep in mind that carotene orvitamin Ais soluble in fats. If you like to nibble a raw carrot, remember to add a dip of sour cream or other fats to it.
Carotene is not destroyed while cooking, but it is collapsed by light.Vitamin Eis also found in animal liver, eggs and in many fruits and vegetables. All kinds of cabbage, leafy vegetables, beans and cherry are rich sources of this vitamin.Vitamin Cis not stable when heated. Therefore, it is better to use products that contain large amounts of this vitamin without heat treatment. Currants, berries of rose hips, red pepper are especially rich invitamin C. Many vegetables and fruits contain ascorbic acid, but you cannot find it in foods of animal origin.Seleniumcan be obtained from meat, seafood, liver, kidneys and eggs. Grains can also be a good source ofselenium. It is beneficial to eat bread containing bran, yeast, mushrooms and garlic.
Eat various foods and you will not face the shortage of vitamins andselenium, which are the best naturalantioxidants.