The antioxidants are a group of vitamins, minerals and enzymes that protect our bodies from oxidation of harmful free radicals that damage cells .
Breathing in oxygen is essential for cellular life of our body, but because of the same produce some molecules, free radicals, which lead to lifelong negative health effects by ability to alter DNA (genes), proteins and lipids or fats. In our body there are cells that are continually (skin, intestine, ...) and others not ( neurons). Over the years, free radicals can cause a genetic defect on the first, increasing the risk of cancer, and reduce the functionality of the latter (the cells that are not renewed), which is characteristic of aging.
several reasons such as exposure to tobacco snuff (own or others), environmental pollution, the stress, certain medications, use of pesticides by certain foods, excessive saturated fat (animal), fried oils and overexposure to radiation Solar can generate a huge amount of free radicals attacking our cells, damaging them and converting them into further free radicals, leading to a chain reaction.
increasingly being recognized more widely the link between these processes of deterioration and the development of numerous degenerative conditions, including disease Alzheimer , atherosclerosis, cataracts, cancer disease, Parkinson ... or at least that damage caused by free radicals contribute to aging and diseases related thereto.
To address these processes, cells produce enzymes substances antioxidants (superoxide dismutase, catalase , melatonin and glutathione - peroxidase) that act as catalysts biological thanks mainly to trace containing (selenium, manganese, zinc, copper) and that degrade, neutralize and detoxify free radicals.
The sweeping action of these enzymes which makes the cell itself can and should be supplemented by a diet rich in antioxidants like vitamins A, E and C, selenium, zinc and other nutrients and enzymes to enter the cell and produces antioxidants that we ingest through diet, can nullify the harmful effects of free radicals and lower the risk of certain cancers, heart disease and disease neuro-degenerative . Let's look at some of the antioxidants major found in certain foods:
- Allicin : apart from being an antioxidant , has antibiotic, antifungal and inhibits cholesterol synthesis and triglycerides . (Garlic )
- ellagic acid : This acid protects many plants from ultraviolet light, viruses, bacteria and parasites. Studies in Japan, Germany and the United States , ellagitannins the plant ingested by humans activate their protective properties in the body, fighting chronic inflammation ( rheumatoid arthritis), cholesterol, free radicals and certain cancers. ( strawberries, raspberries, cherries, grapes, kiwis , blueberries and berries in general )
- anthocyanins, the anthocyanin play an important role in preventing degeneration of cells organ in h uman . ( black grapes, blackberries, cherries, kiwis , plums
,...) - Capsaicin : besides being a powerful antioxidant , recent research has shown that cancer cells could be malnourished before they cause any problems. ( peppers, chiles, cayenne pepper )
- Carotenoids: the alpha and beta carotene are precursors of vitamin A and nutrients act as antioxidants . They are the only carotenoids which become appreciable amounts of vitamin A. ( carrot, tomato, orange, papaya , lettuce, spinach
,...) - zinc or zinc : This antioxidant is vital to the functioning of the immune helps to prevent infection and to rebuild damaged tissues, as well as scarring of the skin is important growth of children. This mineral works in synergistic with vitamin C in the formation of antibodies and protection of the skin, among other things. (Fish , seafood, whole grains and legumes )
- Coenzyme Q10 : much more than a antioxidant, a key cellular metabolism. ( sardines, mackerel, tuna, vegetables of the cabbage family, peanuts and spinach, among other )
- Hesperidina : This has an antioxidant action diuretic and antihypertensive , also protects the stomach from ulcers. ( white citrus membrane )
- Isothiocyanates: can suppress tumor growth by blocking enzymes. ( Coles, broccoli, squash, turnips, watercress
,...) - Isoflavones : relates as an ally against cardiovascular diseases , osteoporosis and hormone-dependent cancers as breast cancer. ( Soya and derivatives, green tea, peas, lentils, chickpeas ...)
- Lycopene, responsible for the characteristic red color of tomatoes fight prostate cancer and heart disease. (Tomato almost exclusively )
- Organosulfidos : fight cancer, prevent the formation of clots and reduce infections. ( Garlic, onions and scallions )
- Quercetin: This powerful antioxidant can be found in a variety of fruits and vegetables ( Grapes, red onion, broccoli , Apples, cherries, moderate consumption of red wine, green tea
,...) - Selenium: This mineral antioxidant anticancer properties and is protective cardiovascular , stimulates the immune system dermal elasticity preserves an important detoxifying against heavy metals, alcohol and smoke snuff. ( Brazil nuts, broccoli , whole grains, fish, garlic and onions among others )
- sulforaphane, powerful and scientifically proven anti-cancer . ( All crucifers such as broccoli , cauliflower, Brussels sprouts, turnips, etc. .. )
- Tannins: This has antioxidant properties to block the formation of endothelin -1, signal molecule that causes constriction of blood vessels, thus reducing the risk of heart disease ( Moderate consumption of red wine, grapes, lentils ..)
- Vitamin C : protects the brain system nervous and muscle tissue against free radicals, and vitamin E becomes oxidized form antioxidant. Stimulates immune defenses and is a fundamental ingredient in the synthesis of substances and structures for the human body. Prevents colds and flu, viral and bacterial infections, tumors, injuries and diseases caused by snuff, and the aging of the skin. ( Kiwi, citrus, pineapple, tomatoes, broccoli , alfalfa sprouts, peppers, spinach
,...) - Vitamin E: protects regular use of cardiovascular diseases . Among its properties, provides body resistance, slows cell aging caused by oxidation, it dissolves blood clots, protects the lungs from pollution, reduces stress and exhaustion, its diuretic lowers blood pressure, reduces muscle cramps and contractions. Protects fatty acids around and inside the cells against free radical damage. For their antioxidant power moisturizes and protects the skin, also red blood cells, making it effective against hemolytic anemia . ( avocados, whole grains, corn, nuts, sunflower seeds or sesame , hazelnuts, almonds )
- zeaxanthin, along with Lutein protect the retina from macular degeneration and cataracts. ( corn, spinach, squash, avocado, melon ..)
Conclusion
foods we provide vitamins, minerals and antioxidants not guarantee us eternal health and youth, but is proven to help protect us against cardiovascular diseases of tumor formation, which reinforce our defenses and that slow cellular aging, which is no mean feat, let alone taking into account that to incorporate these nutrients is not necessary intake of capsules or expensive food, just what can be found in the nearest grocery store.
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