Find out how to improve your food routine to fight free radicals and strengthen the body
Antioxidants are substances that play a key role in the protection of body cells from the damage of free radicals. These unstable molecules are naturally produced by the body, but can also be generated by external factors such as pollution, stress, smoking and inadequate food.
“The cells of our body are constantly subject to toxic damage from the formation of free radicals, which come from reactions that occur in the cell membrane and are responsible for the occurrence of various quarrels and degenerative processes of the human body”, explains the cardiologist Bruno Ganem.
Keeping a rich antioxidant diet is an effective way to combat the harmful effects of free radicals, promoting health and preventing diseases. Many foods of vegetable origin are natural sources of these compounds, offer, as well as cell protection, vitamins, minerals and other essential nutrients for the correct functioning of the body.
“Among the main nutrients that have an antioxidant action in the body there are vitamins A, C and EE carotenoids, such as lycopene, which is present in red fruitsAnd Beta -Carotene, which is a precursor of vitamin A, “lists Bruno Ganem.
Below, take a look at some antioxidant foods and their health benefits!
1. Red fruits
Fruits such as strawberry, brunette, raspberry and blueberry are real antioxidant powers, thanks to the abundant presence of phenolic compounds such as anthocyanins, as well as vitamin C and flavonoids. These nutrients neutralize free radicals, protecting cells from oxidative stress and helping to maintain the immune system strengthened.
Regular consumption of these Fruits can reduce The risk of cardiovascular diseases, improving memory and contributing to brain health. In addition, the fibers present in the red fruits favor intestinal health and help to control blood sugar levels, being an excellent option for those looking for a balanced diet.
2. Green tea
THE Green tea It is a widely known drink for its antioxidant effects, in particular due to the presence of catechins, such as the epigalocatiquin Galato (EGCG). These substances help to protect cells from premature aging, reduce LDL cholesterol levels and improve vascular function.
“One of the processes that can increase the speed of aging is the oxidation of body molecules. [chá verde] He acts precisely in this regard, protecting from free radicals “, explains Alex Botsaris, a clinical general and specialist in infectious diseases.
Another important advantage is help in weight loss, since green tea stimulates metabolism and promotes combustion of body fat. For the best results, the ideal is to consume the drink without sugar and in its natural version.
3.
THE dark chocolateIn particular, the one with the cocoa content greater than 70%, is rich in flavonoids, compounds that help improve blood circulation and cardiovascular health. These antioxidants promote vasodilation, reducing blood pressure and increasing the production of nitric oxide, a compound that relaxes blood vessels.
The more bitter and more dark, the chocolate is, the more healthy it is. This is because the cocoa mass contains a significant amount of good fats and is one of the main sources of polyphenols (bioactive compounds important for the protection of metabolism).
“Polyphenols are associated with beneficial effects; therefore, cocoa and dark chocolate (the one that brings cocoa as the first element in the list of ingredients on the back of the package) have taken on significant importance and can be added to the food habit with nutritional and functional effects”, says the nutritionist Dr. Marcella Garcez.
4.
THE tomato It is one of the best known foods when it comes to antioxidants, thanks to Lycopena, a carotenoid that gives the characteristic red color of the fruit. It acts in the prevention of cardiovascular disease by reducing the oxidation of cholesterol particles.
“The more red tomato is, the greater the presence of lycopene. Even it becomes more bioavailable when hot, which means that tomato sauces can contain more lycopene than fresh tomatoes,” explains Bio Mundo nutritionist Fernanda Larralde.
5. Walnut
TO The walnuts are sources Exceptional polyphenols and vitamin E, antioxidants that protect cells from oxidative damage and contribute to the health of the brain and cardiovascular. These compounds help to combat inflammatory processes and improve the elasticity of the blood vessels, reducing the risk of atherosclerosis.
“Vitamin E has a very significant effect on the prevention of heart artery diseases, also avoiding oxidation of fats, but also more effectively than vitamin C,” says Bruno Ganem.
In addition, walnuts contain healthy fats such as Omega 3 fatty acids, which help control cholesterol and promote the balance of blood triglycerides levels. Since they are quite caloric, moderate consumption is recommended, integrating them into a balanced diet.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
