Discover the best antioxidant foods
The antioxidant foods They are protagonists again, do you wonder why? Living wears At a speed, but the rhythm to which we live and how we do it can make that wear accelerate.
Sleep little, feed on unbalanced and inadequate form, the overexposure to radiation, pollutants and toxic, etc It can favor the Oxidative stress and make our body have some difficulty in Eliminate free radicals. Let's see in detail How to minimize the impact of these free radicals on our cells And why our body deserves a special attention to oxidative processes.
Oxidation
As we have mentioned, the Oxidation cellR is an essential biochemical process for the survival of our cells. According to this transfer process, the cells obtain various nutrients from oxygen for produce energy (ATP). From this process also derive as free radicals, the type of waste substance of the process that, if not properly expelled, can cause cell damage.
The passage of time, the Chronic stress, a sedentary life lifestyle (which is equivalent to less than 5,000 steps per day) can reduce our body's ability to eliminate free radicals. Thus, the Antioxidants, both endogenous and obtained from the diet, play an important role in the neutralization of these free radicals, helping to protect cells Against oxidative stress and maintain cellular balance or homeostasis.
What do antioxidants do
The antioxidant foods play a crucial role in the body protection against the harmful effects of oxidative stress caused by excess free radicals and other reactive oxygen species (ero). In this sense, if the oxidative action does not stop could:
- The oxidation of fats makes these adhere more easily to Blood vessel walls. For this reason it is said that antioxidants favor cardiovascular health.
- The consequences of Oxidative stress in proteins It has been related to deterioration and cell death, that is, it has been linked to the incidence of degenerative processes and aging.
- The action of free radicals on genes has been related to the Tumor appearance.
As we have just seen, Oxidation can damage cells, altering proteins, lipids of cell membranes and DNA, which contributes to premature aging and to the development of various Chronic diseases, such as cardiovascular diseases, cancer and neurodegenerative disorders.
The best antioxidant foods
By consuming a diet rich in antioxidant foods, such as fruits, vegetables, nuts, seeds and integral grains, which are rich sources of Vitamins c and AND, selenium, flavonoids and other antioxidant compounds, the antioxidant system of the body can be strengthened.
This not only helps prevent cell damage and reduce the risk of diseases, but also can Improve the immune response and promote one Optimal General Health. The antioxidants have even been related to reproductive health.
The general recommendation on the consumption of antioxidants, either through the Diet rich in colors Or in the form of supplements, it is the proper consumption in doses and needs, which goes through the recommendation of a prescriber or health professional.
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The top ten of antioxidant foods
What are the most powerful antioxidant foods? Although many listed can be consulted, we find foods with high content or prominent content of polyphenols, carotenoids and vitamins C and E, as well as other minerals:
- Granada, grapes, blueberries, blackberries, strawberries and other red fruits.
- Tomato
- Pepper
- Green leafy vegetables
- Broccoli
- Carrot
- Citrus
- Green tea and cocoa
- Almonds
- Fungi used in traditional medicine: Chaga, Reishi
This list has been prepared from the documentation of the prestigious Harvard University published on the website Nutrition Department at the Harvard T.H. Chan School of Public Health. As we see, many of the aforementioned foods have more than one outstanding antioxidant substance:
- Vitamin c: broccoli, Brussels cabbage, melon, cauliflower, grapefruit, green leafy vegetables (spinach, turnips, curly collar, etc.), melon, kiwi, lemon, orange, papaya, tirabeques, strawberries, sweet potato, tomatoes and peppers.
- Vitamin e: Almonds, avocado, chard, green leafy vegetables, peanuts, red peppers, spinach (boiled) and sunflower pipes.
- Carotenoids, including beta -carotene and lycopene: Albaricoques, asparagus, beets, broccoli, melon, carrots, peppers, collocated, mangoes, turnips and shines, oranges, peach, pink grapefruit, pumpkin, winter pumpkin, spinach, sweet potato, tangerines, tomatoes and watermelon.
- Selenium: Nuts, fish, seafood, veal, birds, barley and integral rice.
- Zinc: Vacune and poultry meat, oysters, prawns, sesame seeds, pumpkin seeds, chickpeas, lentils, anacardos ...
- Phenolic compounds: Quercetin (apples, red wine, onions), catechins (tea, cocoa, berries), Resveratrol (red and white wine, grapes, peanuts, berries), cumarian acid (spices, berries), Anthocyanins (arándanos, fresas).
El Chaga, the antioxidant fungus par excellence?
Until now he Reishi It was the best known and studied fungus for its long tradition in traditional medicine. In fact, thanks to Ganoderma lucidum, It has deepened in the study of other species such as Cordyceps, he Shiitake wave León hair, also of great interest in health care.
However, regarding wealth in Antioxidant compounds, for some years there is a new species in which to focus the focus and that has already proven more antioxidant than the Reishi. We talk about Chaga that, according to a recent study of the year 2021 published in the Journal of Agriculture and Food Research, The chaga is 30 times more antioxidant than the reishi.
The fungus Chaga (Inonotus obliquus), also known as the pearl of the north, It is a very popular fungus in northern Europe that naturally grows in the cortex of the birch of the forests of these latitudes.
Evidence of antioxidant activity
If we analyze their bioactive compounds, we discover that the Antioxidant power It is due to its content in:
- Betulinic acid: It is the most important component of the chaga and occupies the first place in Orac by the level of antioxidants in food (Khoroshutin, P., et al, 2021).
- Inotodiol: It has a powerful antioxidant activity already described in scientific literature.
- Ergotinein: It is an antioxidant amino acid that decreases with age.
- polyphenols like the Histidine and the melanin (rich in sclerocio, radioprotective of electromagnetic fields).
How to choose chaga -based supplements
In this sense, when choosing a chaga -based supplement it is interesting to search Standardized pure extracts, that do not contain superfluous ingredients and that are free of toxic and pesticides.
In addition, it is convenient to bet on formulas that clearly indicate the content of beta-glucanos which are the substances that have scientific guarantee.
Mico-Chaga, Hifas da Terra contains More than 40% of Beta-Glucanos. We are a laboratory that works with high quality extracts. Our formulas only contain pure beta-glucans without including other polysaccharides can come from cereals or pollution.
In addition, our labels follow the Transparency principle for which we show the active biomolecules of specific interest of the chaga (betulin and inotodiol acid) And we are the only ones who clearly indicate this content.
Reishi or Chaga?
In both cases we talk about two great fungi Adaptogens so they can be complemented perfectly. Although the results in 5 tests to measure the antioxidant capacity (including the well -known Orac essay) have taken first position of the chaga ranking, the reishi is also a fungus with good results in polyphenols (comparable to green tea) and which, in addition, has been studied In inflammatory processes and emotional management.
Does oxidative stress and menopause increase?
Some investigations suggest that women may experience an increase in oxidation due to hormonal changes associated with menopause. At this stage there can be a decrease in estrogen levels, which can affect the body's ability to combat oxidative stress.
However, it is important to keep in mind that the oxidation process varies between individuals and may not follow a predictable pattern in terms of age or gender.
Maintain a healthy lifestyle, including a Diet rich in antioxidants, regular exercise and Avoid tobacco and alcoholIt can help reduce the effects of oxidative stress in all ages and genres.
Summary: Why bet on antioxidant foods
Our body is an amazing machinery, but even the most impressive machines need protection against wear. This is where antioxidants, silent heroes who play a vital role in health and general welfare:
- They neutralize free radicals: These can arise due to factors such as exposure to sun, pollution and poor diet. Antioxidant foods act as defenders when neutralizing these radicals before they can wreak havoc.
- They protect DNA: Antioxidants help protect the genetic material from damage. This is crucial to prevent mutations and reduce the risk of diseases such as cancer.
- They support the defenses: Some antioxidants, such as vitamin C, strengthen the immune system. They contribute to the proper production and function of white cells that fight infections, thus helping us to keep us healthy and resist diseases.
- Promueven una piel saludable: Antioxidants such as vitamin E and beta -carotene help protect the skin against premature aging and damage caused by free radicals.
- Cardiovascular support: Many antioxidants, including those present in fruits, vegetables and nuts, have proven to be beneficial to the health of the heart. They help reduce inflammation and risk of cardiovascular diseases.
- They counteract oxidative stress: This occurs when there is an imbalance between free radicals and antioxidants in the body. This imbalance can contribute to aging and various chronic diseases.
As always, we recommend that health professionals are the ones who can offer the best orientation about the nutritional needs of each person.