Foods rich in dietary fiber and antioxidants. Antioxidant products: stop diseases and prevent aging. About antioxidants and their properties

Antioxidants are substances that protect and repair cells after they have been attacked by free radicals. Cell damage can lead to serious health problems, but fortunately, natural antioxidants are common in foods. Anyone can make the right diet and protect themselves from many health problems.

What are antioxidants and how do they affect the body?

Antioxidants are a number of useful substances that have antioxidant properties. This quality allows them to slow down pathological processes, and thanks to antioxidants, the amount of active oxygen in the body decreases, and its excess does not accumulate. Many organs and systems of the body return to normal.

Important! Scientists consider antioxidants a real salvation from aging. They protect cells from free radicals, and if the harmful effect has already taken place, they restore damaged areas.

Antioxidants help avoid the following health problems:

• Reduce the risk of cancer.
• Diseases of the cardiovascular system.
• Eye diseases.
• Arthritis, other bone deformities.
• After exposure to sunlight, severe inflammation does not occur.

There are many antioxidants with different properties, in total there are now 8 thousand types of these substances.

The very first on this list are:

• Vitamins A, C, E are the three most powerful natural antioxidants.
• Selenium.
• Zinc.
• Polyphenols.
• Copper.

Antioxidants are found in many foods, such as in fruits and vegetables, cereals, other natural products . Therefore, in order to get enough of them and maintain your health, you just need to correctly compose your diet.

Antioxidants - enzymatic and non-enzymatic substances, mechanism of action

Antioxidants provide the body with support in the fight against the negative effects of the environment. As a result, even the aging process slows down.

They act according to the following principle: once in the circulatory system, antioxidants restore molecules that have been negatively affected by free radicals and restore them. This happens due to the fact that the molecules receive the missing electrons from the antioxidants themselves. As a result, the treatment of many diseases is facilitated, the risk of pathologies in children is reduced.

Antioxidants are divided into enzymatic and non-enzymatic, each of these types helps our health in its own way:

1. Enzymatic antioxidants can break down and scavenge free radicals . The latter are first converted into hydrogen peroxide, which, in turn, becomes water. They can be produced by our own body. In addition, all these processes require zinc, copper, manganese and iron.
2. The role of non-enzymatic antioxidants is that under their influence the chain reaction of free radicals is interrupted. These substances include carotenoids, well-known vitamins C, E and some others. They are found in foods and antioxidant supplements.

Important! Without the action of both types, it is impossible to heal and restore the body.

Non-enzymatic antioxidants do not allow free radicals to further destroy cells, they carry out the primary cleansing of the body and thereby facilitate the work of enzymatic antioxidants.

Antioxidants and free radicals

Even if you lead the right lifestyle, try to keep yourself in shape, your body is still exposed to free radicals from time to time. Therefore, you should always remember about them and take measures that will protect you from the consequences of such influence.

free radicals are particles that have free electrons. Their goal is to find a mate for themselves, but at the same time they can literally tear such a mate out of full-fledged cells. It is not surprising that the cells themselves are destroyed in this case, they lose their protection against viruses and bacteria.

Some scientists compare free radicals to rust, which eats away at healthy cells.

A number of factors can contribute to the appearance of radicals, for example:

1. Wrong (disturbed) processes in the body.
2. The result of life, that is, an unhealthy lifestyle, bad habits.
3. Unfavorable external environment (climate, temperature fluctuations, harmful working conditions).

However, in the complete absence of free radicals, normal life is also impossible. A certain balance is needed, which is maintained with the help of antioxidants or antioxidants. They destroy free radicals, protect cells from their effects, and if necessary, restore.

How to determine the index of antioxidant activity?

The antioxidant activity index shows how much a substance is able to bind free radicals. It is not the amount of this substance that plays a big role here, but whether it can neutralize radicals and how effectively it does so. The index is measured in thousands of units.

Important! Those vegetables, fruits and herbs that have grown in the wild have greater antioxidant activity.

It is impossible to measure how activity occurs in the human body, so all research is now carried out “in vitro”.

If it is necessary to determine the index of antioxidant activity of a product, then do the following:

1. The product is ground into very fine particles.
2. With the help of laboratory equipment, phytonutrients are isolated, which have the studied antioxidant activity.
3. Free radicals are added to phytonutrients.
4. According to the chemical reaction that has taken place, the extent to which the product is able to bind radicals is judged.

Now all available data on various products are included in the ORAC table developed in the USA. There are already about five hundred products there, and the table is constantly updated thanks to new research. Unfortunately, there is no data on antioxidant activity on food packages, but in some countries they decide to write such information.

For now, to determine the index of antioxidant activity, it is necessary to use the table:

This, of course, is not a complete table, but only with a list of those products that are most common in our country. The cocoa powder index is impressive.

Natural antioxidants, antidepressants and antibiotics

Beneficial substances are present in many products, so finding natural antioxidants, antidepressants and antibiotics is not difficult. However, it must be borne in mind that the properties may vary depending on how they were grown, processed, prepared.

In some cases, the product may lose useful qualities, this applies, for example, to nuts, in which natural antioxidants are contained in large quantities. Nuts are best consumed unroasted and unsalted. With regard to broccoli, the opposite picture is observed - a five-minute cooking makes such cabbage even more useful.

Attention! Enzymatic antioxidants are not found in products, so they cannot be obtained from the outside, they are produced only by our own body.

These include superoxide dismutase, catalase, glutathione peroxidase, and glutathione reductase. But non-enzymatic antioxidants are just those substances for which you need to properly compose your diet.

Many natural antidepressants can also be found in the products. To get rid of anxiety, tension, it is not necessary to buy expensive drugs, all the necessary substances are contained in what we eat every day.

First of all, you should pay attention to the herbs that are common in Russia, many of them have healing properties:

1. Hypericum perforatum.
2. Hawthorn.
3. Valerian.
4. Melissa.
5. Mint.

Effectively fight depression teas with ginseng, lemongrass, echinacea .

Antidepressants are many products of animal and vegetable origin. This is first of all fruits, vegetables and herbs, berries, dried fruits, juices, dairy products, meat, seafood . Chocolate soothes well (only with a high cocoa content - from 72%).

In order to help the body in the fight against diseases, we must not forget about natural antibiotics.

Each of these herbs has its own spectrum of action, so in each case you need to select an antibiotic individually.

It is a strong antibiotic honey. It can be mixed with herbs to enhance the effect, and different combinations will help against many diseases if you choose the right ingredients. Other bee products, such as propolis, also belong to natural antibiotics. From vegetables, onions, garlic and horseradish are very useful.

Top Sources and Foods Rich in Antioxidants

Foods that are rich in antioxidants are primarily fresh fruits, vegetables, and nuts.

Vegetables worth mentioning broccoli- It contains a large amount of calcium and vitamin C.

Lycopene, which actively fights cancer cells, is present in tomatoes. But for better absorption, these vegetables should be consumed in the form of juices, sauces, and prepared using vegetable oil.

Berries are also among the healthy foods. Raspberry, blackberry and blueberry prevent heart disease and even reduce the risk of cancer.

Grape contains resveratrol, which will help prevent heart attacks, blood clots and other heart problems.

Tip: Grapes are best eaten whole, with the skin and pits, which must be chewed thoroughly.

From nuts, namely from almonds, pistachios and walnuts , you can get vitamin E and other antioxidants that control oxidative processes and protect cells from external adverse effects.

Drinks to be preferred green tea It contains a lot of polyphenols.

Natural antioxidants can also be found in high amounts in the following foods:

• Vegetable oils.
• Spinach.
• Carrot.
• Brussels sprouts.
• Garlic.

All foods, especially garlic, should be consumed in moderation. Since any product can not only help the body, but also harm.

Greetings, dear readers!
Recently, the word antioxidants has been considered synonymous with health. Their presence in food or cosmetics automatically turns these products into almost a panacea for all diseases. And although international health associations refrain from recommending the consumption of high doses of antioxidants that enter the body with food, they nevertheless confirm their beneficial effects.

Why are natural foods rich in antioxidants good, and in what quantities should they be consumed?

Free radicals and antioxidants

According to the theory, molecules called free radicals are considered the main culprits that destroy the cells of our body. As a result of the oxidative process provoked by them, the structure of the cell is disturbed, and its main components (proteins, nucleic acids, lipids) are damaged. A large number of damaged cells, in turn, leads to the development of such dangerous conditions as cardiovascular disease, diabetes, atherosclerosis, cancer, disorders of the nervous system and brings the time of death closer.

While free radicals are the villains, antioxidants (or antioxidants) are the saviors. Currently, there are about 8,000 types of antioxidants that are found in 3,100 foods worldwide.

Not all of the saviors act in the same way, some prevent the formation of free radicals, others prevent the oxidative process, others are active only under special conditions and only in certain areas of the cell.

No matter how they act, our main task is to give the body a sufficient amount of antioxidants to prevent its premature aging and not become a victim of severe chronic diseases.

Antioxidants in food

The main representatives of antioxidants in food are: ascorbic acid or vitamin C, vitamin E, carotenoids and polyphenols. Since it is not possible to compile a table for 3000 products, we will stop at a list of the most significant of them.

List of foods richest in antioxidants

1. Berries, such as raspberries, strawberries, blueberries, acai are just an incredibly rich source of antioxidants. Blueberries, raspberries and blackberries contain proanthocyanidins that prevent cancer and cardiovascular disease.
2. Broccoli- one of the most nutritious vegetables, contains more vitamin C than an orange, and more calcium than a glass of milk. 1 cup (156g) of cooked broccoli provides 101.2mg of vitamin C, covering the daily requirement for adults and pregnant women. In addition to useful vitamins and minerals, it contains phytonutrients that actively fight various types of cancerous tumors.
3. nuts- almonds, pistachios, walnuts contain essential fatty acids and a lot of antioxidants, in particular vitamin E, which helps control intracellular oxidative stress, protects cells from external aggression, such as pesticides, pollution, tobacco smoke. Also, varieties of alpha-tocopherol (vitamin E) can be found in sunflower and olive oils, fresh spinach and carrots, sprouted grains and pumpkin seeds. It is important not to exceed the daily allowance of the vitamin: 6 mg. - children under 3 years old, 7 mg. - children under 8 years old, 11 mg. - up to 13 years and 15 mg. - teenagers and adults.
4. Green tea characterized by a high amount of polyphenols, its regular consumption will reduce cholesterol levels, lose weight and protect the body from cancer and diseases of the cardiovascular system.
5. tomatoes- a unique source of lycopene. Recent studies have shown that lycopene is much more powerful than beta-carotene and vitamin E in attacking cancer cells. The only drawback of the antioxidant is its low bioavailability, that is, most of it is not absorbed by the body. In order to correct this deficiency, it is better to use tomatoes in the form of juices, pastes or sauces, and also cook them with a little vegetable oil.
6. Grapefruit A good source of lycopene is red and pink grapefruit, and you can also find this antioxidant in watermelon juice.
7. purple lu In fact, apple peel, Brussels sprouts, and garlic offer one of the most popular flavonoids, quercetin. It inhibits the growth of a cancerous tumor, is used as a preventive measure for Alzheimer's disease, and also protects kidney cells from damage when blood sugar levels are high.
8. Grape and grape seeds are suppliers of an antioxidant called resveratrol, one of the best defenders of the heart muscle from heart attacks, and blood vessels from atherosclerosis, poor blood circulation and blood clots. As part of other polyphenols, it is able to reduce the effects of atherosclerosis by 30% and remove bad cholesterol from the blood by 96%. Since the largest amount of antioxidant is found in the peel and seeds, it is recommended that you eat the whole fruit, chewing the seeds thoroughly, and also drink natural red wine. The healing effect of the antioxidant also extends to cancer cells; in many countries, resveratrol is included in the composition of medicines against cancer.

How to Maximize Natural Antioxidants in Your Diet

A list of 3000 products would be very long, and not everyone will be able to include them all on the menu. However, there are a few clever tricks that are guaranteed to give your body strong antioxidant protection. This is especially true for women.

Method 1 - 5 per day

Eat 5 different fruits and vegetables of different colors 5 times a day. Choose fruits with bright, saturated colors (red, yellow, orange, green, purple, or blue). Choose berries, spinach, red-skinned potatoes, tomatoes, watermelon, cherries, broccoli, and red cabbage. For example, for breakfast, take a couple of grapes and a slice of melon, for an afternoon snack, add an apple and a sandwich with a slice of tomato, for lunch, a plate of potatoes with artichokes. Add mugs of red sweet pepper, orange slices or a couple of prunes to each dish of the regular menu.

Method 2 - without vegetables and fruits

For those who do not like fruits and vegetables, we suggest paying attention to grains, nuts and herbs. Introduce oats or oatmeal with dried fruits into your daily diet. Drinks made from oats and blueberries, with mulberries, cinnamon or almonds are very rich in antioxidants. For lunch, eat beans, especially red and spotted. Cook bean soup with the addition of tomato, corn, red capsicum. Puree beans by adding avocado pulp, tomatoes, and cheddar cheese. Be sure to eat nuts, in small portions, given their high calorie content. Add nuts to salads, ice cream, drinks, and baked goods as often as possible. Replace sweets with pistachios.

Method 3 - seasonings

Excellent doses of antioxidants contain spices - dry marjoram, yellow ginger, cinnamon, cloves and red pepper. Don't forget to add them to salads, sweet dishes, soups and baked goods. Don't forget cocoa powder. Dark chocolate is a powerful source of antioxidants. Drink no more than a glass of cocoa, add cocoa powder to cakes and muffins.

Method 4 - health drinks

If you don't want to eat, drink. For breakfast, a cup of coffee or a glass of orange juice, as a dessert for lunch, cocktails of fresh berries mixed with lemons, pineapples, apples or pears. Or pomegranates, blueberries, cherries, watermelon and mulberries. If you don't want fruits, replace them with vegetables - tomatoes, carrots, lettuce, broccoli and spinach. In the evening, pamper your body with a cup of green tea, and it’s good for your health and lose a couple of extra pounds.

A couple of months of such a diet and you will feel better, and your mood will be upbeat, and your health will be strong.

Product table

Antioxidants are compounds that can be found both in food and in the human body. They help protect cells from damage caused by potentially harmful molecules known as free radicals.

When free radicals accumulate, they can cause a condition known as oxidative stress. This can damage DNA and other important structures in the cells of the human body. Unfortunately, permanent oxidative stress can increase the risk of chronic diseases such as heart disease, type 2 diabetes, and cancer. Fortunately, eating antioxidant-rich foods can increase blood levels of antioxidants to combat oxidative stress and reduce the risk of these diseases.

Scientists use several tests to measure the amount of antioxidants in foods. One of the best tests is the FRAP (ferric reducing antioxidant power) analysis. It measures the amount of antioxidants in foods, how well they can neutralize a particular free radical. The higher the FRAP value, the more antioxidants the food contains.

So, in the article we will talk about what foods contain antioxidants.

Antioxidants - what foods contain

Top 12 Foods Containing Antioxidants

Listed below are the top 12 foods with the most antioxidants, starting with the highest.

1. Dark chocolate

Good news for sweet tooth. Dark chocolate is one of the tastiest foods that contains antioxidants. It contains more cocoa than regular chocolate, as well as more minerals and antioxidants.

Based on the FRAP analysis, dark chocolate has up to 15 mmol of antioxidants for every 100 grams. This is even more than blueberries and raspberries, which contain up to 9.2 and 2.3 mmol of antioxidants in the same serving, respectively.

In addition, the antioxidants in cocoa and dark chocolate have impressive health benefits, such as reducing inflammation and reducing risk factors for heart disease.

A review of 10 studies looked at the relationship between cocoa intake and blood pressure in both healthy people and people with high blood pressure. Consumption of cocoa-rich foods such as dark chocolate reduced systolic blood pressure (upper value) by an average of 4.5 mmHg. Art. and diastolic blood pressure (lower value) by an average of 2.5 mmHg. ().

Another study found that dark chocolate can reduce the risk of heart disease by increasing levels of blood antioxidants and "good" high-density lipoprotein (HDL) cholesterol and preventing the oxidation of "bad" low-density lipoprotein (LDL) cholesterol ().
Oxidized LDL cholesterol is harmful because it promotes inflammation in the blood vessels, which can lead to an increased risk of heart disease.

Dark chocolate is delicious and nutritious and one of the best sources of antioxidants. The higher the cocoa content, the more antioxidants the chocolate contains.

2. Pecans

Pecan is a type of nut that was originally distributed in Mexico and South America. Pecans are a good source of healthy fats and minerals, and are high in antioxidants.

Based on FRAP analysis , pecans contain up to 10.6 mmol of antioxidants for every 100 grams.

In addition, pecans can help increase blood levels of antioxidants.

One study found that people who consumed 20% of their daily calories from pecans significantly increased their blood levels of antioxidants ().

In another study, people who consumed pecans saw a 26%-33% reduction in LDL levels in acidified blood within two to eight hours. A high level of oxidized LDL cholesterol in the blood is a risk factor for heart disease ().

While pecans are a great source of healthy fats, they are also high in calories. Therefore, it is important to consume pecans in moderation to avoid getting too many calories.

Pecans are popular nuts rich in minerals, healthy fats, and antioxidants. They can also help increase blood levels of antioxidants and lower bad cholesterol levels.

3. Blueberries

What foods contain antioxidants, if not berries. Although blueberries are low in calories, blueberries are loaded with nutrients and antioxidants. According to FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 100 grams.

In addition, test-tube and animal studies have shown that the antioxidants in blueberries can slow down the decline in brain function that tends to occur with age (). Antioxidants neutralize harmful free radicals by reducing inflammation and altering the expression of certain genes.

In addition, the antioxidants in blueberries, especially the type called anthocyanins, have been shown to reduce risk factors for heart disease, lower LDL cholesterol and lower blood pressure ().

Blueberries are among the best sources of antioxidants among all foods. It is rich in anthocyanins and other antioxidants, which may help reduce the risk of heart disease and slow down the decline in brain function that comes with age.

4. Strawberries

Strawberries are one of the most popular berries on the planet. It has a sweet taste and is a rich source of vitamin C and antioxidants. Based on FRAP analysis, strawberries provide up to 5.4 mmol of antioxidants for every 100 grams.

In addition, strawberries contain an anthocyanin-type antioxidant, which gives the berry its red color. Strawberries with higher anthocyanin content have a brighter red color. Studies have shown that anthocyanins can help reduce the risk of heart disease by lowering “bad” LDL cholesterol and increasing “good” HDL cholesterol ( , ).

A review of 10 studies found that taking anthocyanins as a dietary supplement significantly reduced LDL cholesterol among people with heart failure or high LDL ().

Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.

5. Artichokes

Artichokes are a delicious and nutritious vegetable that is not very common in the Russian diet.

Artichokes have a long history - people in ancient times used their leaves as a remedy for liver diseases such as jaundice. Artichokes are an excellent source of dietary fiber, minerals and antioxidants. Based on FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants for every 100 grams.

Artichokes are especially rich in an antioxidant known as chlorogenic acid. Research suggests that the antioxidant and anti-inflammatory properties of chlorogenic acid may reduce the risk of certain cancers, type 2 diabetes, and heart disease ( , ).

Artichokes are vegetables that contain one of the highest levels of antioxidants, especially chlorogenic acid. Their content may vary depending on how the artichokes are cooked.

6. Goji Berries

Goji berries are dried fruits from two plants: Lycium barbarum and Lycium chinense. They have been used in traditional Chinese medicine for over 2000 years. Goji berries are often marketed as superfoods or superfoods because they are rich in vitamins, minerals, and antioxidants. Based on FRAP analysis, goji berries contain 4.3 mmol of antioxidants for every 100 grams.

Goji berries contain unique antioxidants known as Lycium barbarum polysaccharides. They can reduce the risk of heart disease and cancer and may help fight skin aging.

Goji berries can also be very effective in increasing blood levels of antioxidants. In one study, healthy older adults consumed a goji berry milkshake daily for 90 days. By the end of the study, the level of their antioxidants in the blood increased by 57% ().

Due to their unique nutritional properties and exotic nature, goji berries are often expensive to consume on a regular basis.

Goji berries are a rich source of antioxidants, including a unique type known as Lycium barbarum polysaccharides. They have been linked to a reduced risk of heart disease and cancer and may help fight skin aging.

7. Raspberry

Raspberries are soft, tart berries that are often used to make desserts. They are an excellent source of dietary fiber, vitamin C, manganese, and antioxidants. Based on FRAP analysis, raspberries have up to 4mmol of antioxidants for every 100g.

Several studies have examined the antioxidants and other components of raspberries to reduce the risk of cancer and heart disease. In one test-tube experiment, the antioxidants and other compounds in raspberries were found to kill 90% of cancer cells in the stomach, colon, and breast (). A review of five studies concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow down and suppress the effects of various types of cancer ().

What's more, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the risk of heart disease.

However, much of the evidence for the health benefits of raspberries is limited to test-tube studies. More human studies need to be done before recommendations can be made. However, now you know which foods contain the most antioxidants. These are definitely berries.

Raspberries are nutritious, tasty, and loaded with antioxidants. Like blueberries, they are rich in anthocyanins and have anti-inflammatory effects in the body.

8. Cabbage "Kale" (curly cabbage, grunkol)

Kale is a vegetable in the cruciferous family. Other species of this family: and cauliflower.

Kale is one of the most nutritious green leafy vegetables on the planet. It is rich in vitamins A, K and C. It is also rich in antioxidants, providing up to 2.7 mmol for every 100 grams. Red cabbage varieties can contain almost twice as much - up to 4.1 mmol of antioxidants per 100 grams. This is because red varieties of cabbage contain more anthocyanins, as well as several other antioxidants that give them their vibrant color.

Kale is an excellent source of plant-sourced calcium, an important mineral that helps maintain bone health and plays roles in other cellular functions.

Kale is one of the most nutritious green leafy vegetables in the world, in part because it is rich in antioxidants. While regular kale is high in antioxidants, red varieties can contain up to twice as much.

9. Red cabbage

Red cabbage has an impressive nutrient profile. Also known as purple cabbage, it is rich in vitamins C, K, and A and is high in antioxidants. According to FRAP analysis, red cabbage contains up to 2.2 mmol of antioxidants for every 100 grams. That's more than four times the amount of antioxidants found in regular boiled white cabbage.

This is because red cabbage contains anthocyanins, a group of antioxidants that give red cabbage its color. Anthocyanins are also found in strawberries and raspberries. Anthocyanins are very beneficial for human health. They may reduce inflammation, protect against heart disease, and reduce the risk of certain types of cancer.

Red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C can help boost the immune system and keep skin supple.

Interestingly, the way red cabbage is cooked can also influence its antioxidant levels. Boiled and roasted red cabbage can boost its antioxidant profile, while steamed red cabbage can reduce its antioxidant content by almost 35%.

Red cabbage is a delicious food that contains a lot of antioxidants. Its red color is due to its high content of anthocyanins, a group of antioxidants that have some impressive health benefits.

10. Legumes

Legumes are a group of plants whose fruits are extremely nutritious and readily available to include in your diet. They contain a large amount of vegetable protein and fiber, which improves intestinal motility.

Beans are also one of the best plant sources of antioxidants. FRAP analysis showed that green beans contain up to 2 mmol of antioxidants for every 100 grams.

In addition, some beans, such as pinto beans, contain a certain antioxidant called kaempferol. This can have positive health effects, such as reducing chronic inflammation and inhibiting the growth of cancer cells. Several animal studies have found that kaempferol can inhibit cancer growth in the breast, bladder, kidney, and lung ( , ).

However, since most of the research supporting the benefits of kaempferol has been done in animals or in vitro, more human studies are needed.

Beans are an inexpensive way to increase your antioxidant intake. They also contain the antioxidant kaempferol, which has antitumor effects.

11. Beets

Beets are a useful root vegetable. It has a mild flavor and is an excellent source of fiber, potassium, iron, folic acid, and antioxidants. Based on FRAP analysis, beetroot contains up to 1.7mmol of antioxidants for every 100g.

Beets are especially rich in a group of antioxidants called betalans. They give beetroot its reddish color and are very beneficial for the human body. Several test-tube studies have linked betalin to a lower risk of colon cancer ( , ).

Beets are a great source of fiber, potassium, iron, folic acid, and antioxidants. Beets contain a group of antioxidants called betalains, which are thought to provide impressive health benefits.

12. Spinach

Spinach is one of the most nutritious vegetables. It's loaded with vitamins, minerals, and antioxidants and incredibly low in calories. Based on FRAP analysis, spinach provides up to 0.9 mmol of antioxidants for every 100 grams.

have been studied extensively. Spinach is also a great source of lutein and zeaxanthin, two antioxidants that can protect your eyes from damaging UV light and other harmful light wavelengths. These antioxidants help fight eye damage that free radicals can cause over time.

Spinach is rich in nutrients, high in antioxidants and low in calories. It is also one of the best sources of lutein and zeaxanthin, which protect the eyes from free radicals.

findings

Antioxidants are compounds that the human body can produce on its own to protect cells and tissues from oxidation. But antioxidants are also available in food. In the article, we studied what foods contain antioxidants and how many antioxidants the top 12 foods contain according to this indicator.

• Antioxidants protect the body from potentially dangerous molecules known as free radicals, which can accumulate and stimulate oxidative stress. Unfortunately, oxidative stress increases the risk of heart disease, cancer, type 2 diabetes, and many other chronic diseases.
• Fortunately, eating foods that contain antioxidants can help neutralize free radicals and reduce your risk of chronic disease.
• By eating plenty of the foods mentioned in this article, you can increase your blood antioxidant levels and reap many health benefits.

Antioxidants (biological antioxidants) are a group of compounds that include carotenoids, minerals, and vitamins.

These substances are the guardians of cell health. They neutralize free radicals, prevent damage to membranes, preserve the strength and beauty of a person. Antioxidants not only prevent the violation of the integrity of cells, but also accelerate the restoration of destroyed, increase the body's resistance to infections. Thus, the compounds protect against aging, the adverse effects of environmental factors, oncological, and cardiovascular diseases.

Antioxidants are used in medicine for the manufacture of bioadditives, preparations, in the food industry, as a preservative, to reduce spoilage of products in production, to slow down the resinification of fuel and stabilize the fuel.

The most famous antioxidants:

• minerals:,;
• vitamins: tocopherols and tocotrienols (E), (C), (A);
• carotenoids: zeaxanthin, lycopene, beta-carotene,.

There are the following types of biological antioxidants:

• natural (contained in products);
• synthetic (drugs, food additives,).

Antioxidants and free radicals

Free radicals are molecules that are missing one or more electrons. Every day, every cell of the internal organs is attacked by 10,000 defective compounds. “Traveling” through the body, free radicals take away the desired electron from full-fledged molecules, which undermines human health. Damaged cells cease to function fully, “oxidative stress” sets in.

The causes of the appearance of free radicals in the human body are medications, radiation, poor ecology, smoking, ultraviolet radiation.

The consequences of the destructive effect of aggressive oxidizing agents on vital structures are tragic.

Under the influence of free radicals develop:

• atherosclerosis;
• heart diseases, ;
• phlebeurysm;
• cataract;
• arthritis;
• asthma;
• phlebitis;

Defective compounds cause inflammation in tissues, brain cells, nervous system, accelerate aging, impair immune function. They affect DNA, which leads to a change in hereditary information.

To date, no agent has been invented that prevents the appearance of free radicals in the body. However, if it weren’t for antioxidants, a person would get sick much longer, harder, more often.

Biological antioxidants intercept a defective molecule, giving it its own electron, thereby protecting the cells of organs and systems from damage. At the same time, the antioxidants themselves do not lose their stability after the detachment of the negatively charged particle.

The compounds block the oxidative process, promote cleansing, cell renewal, and have a rejuvenating effect on the skin.

Antioxidants are an ecological landing force that stands guard over the human body.

These antioxidants can be obtained from food, however, due to a highly polluted environment, the human need for these substances increases every year, as a result, it becomes more difficult to fill the shortage with the help of natural sources. In this case, fortified supplements come to the rescue, which have a beneficial effect on the functioning of internal organs, improve the general well-being of a person.

The role of antioxidants:

1. Vitamin E (tocopherol). Embedded in cell membranes, reflects the attack of free radicals, prevents destruction, tissue damage. In addition, vitamin E slows down peroxidation, stabilizes intracellular processes. Tocopherol stops premature aging of the skin, prevents the development of cataracts, strengthens the immune system, and improves oxygen absorption.
2. Vitamin A (retinol). This antioxidant is able to be partially synthesized from beta-carotene, which, in turn, softens the effects of chemical and radioactive pollution, electromagnetic radiation, and increases the body's resistance to stress. Vitamin A protects the mucous membranes of internal organs, the skin from harmful environmental factors, helps the immune system to neutralize bacteria and viruses. It destroys carcinogens that cause the growth of malignant tumors, reduces the level, and prevents heart disease and strokes. With a chronic lack of retinol, the activity of free radicals increases, it is noted that vision deteriorates.
3. Vitamin C (ascorbic acid). Protects brain cells and other antioxidants (tocopherol) from free radicals. Vitamin C increases the synthesis of interferon, neutralizes toxins, stimulates the functioning of nerve cells. Interestingly, one cigarette smoked destroys 100 milligrams of ascorbic acid.

Remember, vitamins by themselves exhibit insufficient antioxidant activity and without the combined action of minerals cannot fully protect the body from damaging factors (endogenous and exogenous).

The value of minerals - antioxidants

Macro- and microcompounds enhance the action of vitamins, have anti-allergic, immunostimulating, antitumor, anti-inflammatory, vasodilating and bactericidal properties.

Natural minerals - antioxidants contribute to the healing of body cells, protect membranes from destructive excessive oxidation.

Consider which organic compounds "protect" the body from harmful radicals:

1. Selenium. It is an element of the enzyme glutathione peroxidase, which supports the health of the heart, liver, lungs, and blood cells. The mineral stimulates the reaction of antibodies to painful stimuli (infection), protects membranes from damage. Selenium is a blocker of redox transformations of metals. A lack of a nutrient can cause antioxidants to start supporting free radical processes in the body.
2. Zinc. Promotes the absorption of vitamin A, DNA and RNA repair, maintains a normal concentration of tocopherol in the body, protects the human genome from free radicals, keeping it intact.
3. Copper. It normalizes cellular metabolism, is a component of the superoxide dismutase enzyme, which resists aggressive oxidizing agents. Lack of copper in the body leads to a decrease in resistance to colds and SARS - infections.
4. Chromium. Participates in carbohydrate and fat metabolism. Increases the reserve capacity of the body, accelerates the conversion of glucose into glycogen, increases endurance.
5. Manganese. The antioxidant is involved in the production of superoxide dismutase, which protects the polyunsaturated fatty acids of cell membranes from attack by free radicals. Manganese improves the absorption of tocopherol, vitamins C and.

Powerful natural antioxidants are medicinal mushrooms (meitake, reishi, cordyceps, veselka,). Despite the abundance of these products in the human menu, people remain defenseless against the damaging effects of free radicals on cells.

According to the Scientific Research Institute of Food Hygiene, today 50% of people are deficient in vitamin A in the body, and 85% are deficient in ascorbic acid and minerals. Emotional, physical overstrain is to blame, as a result of which there is an increased burning of nutrients, a sharp depletion of soils, environmental degradation, stress, and unbalanced nutrition.

Antioxidants, in the form of dietary supplements, fully cover the body's need for useful compounds, protect against oxidants, free radicals, block the formation of nitrosamines, neutralize the harmful effects of lead on red blood cells, the nervous system, increase immunity, destroy cancer cells, increase life expectancy.

Daily rate

For the normal functioning of the nervous system and maintaining the health of internal organs, it is recommended to consume daily antioxidant vitamins and minerals in the following dosage:

• zinc - 8 milligrams for women, 11 milligrams for men (if you follow a strict vegetarian diet or a raw food diet, the daily intake should be increased by 50% of the indicated dose, since the body absorbs compounds less from plant foods than from animals);
• selenium - 55 micrograms;
• vitamin E - 15 milligrams;
• ascorbic acid - 75 milligrams for women, 90 milligrams for men (smokers are advised to increase the dosage by 45%, up to 110, 125 milligrams, respectively)
• vitamin A - from 1 to 1.5 milligrams;
• copper - 2.5 milligrams;
• chromium - from 100 to 150 micrograms;
• manganese - from 3.0 to 4.0 milligrams;
• beta-carotene - from 3.0 to 6.0 milligrams.

Remember, a person's daily need for antioxidants depends on the state of health, the presence of concomitant diseases, gender and age of the person.

Causes and signs of deficiency

With insufficient intake of antioxidants in the body, people lose their clarity of thinking, their working capacity decreases, immunity weakens, vision deteriorates, and chronic diseases develop. Antioxidants speed up the healing process, help increase life expectancy, and reduce tissue damage.

Symptoms of antioxidant deficiency in the body:

• dry skin;
• fast fatiguability;
• increased irritability, nervousness;
• decreased visual acuity, sexual function;
• bleeding gums;
• muscle weakness;
• frequent infectious diseases;
• goosebumps on the elbows;
• low performance;
• bad sleep;
• depression;
• loss of teeth, hair;
• the appearance of premature wrinkles, rashes;
• growth retardation.

With individual intolerance to vitamins and minerals - antioxidants, the need for compounds is reduced.

Excess: why does it occur and how to determine it?

Causes of increased concentration of antioxidants in the body:

• long-term use of medications with a high content of vitamins E, C, A;
• abuse of foods that have a high antioxidant capacity;
• taking the compound with individual intolerance.

An excess of natural antioxidants from food does not pose a threat to human health and is easily excreted from the body. An overdose of synthetic antioxidants (vitamin-mineral complexes) can cause hypervitaminosis, which is accompanied by disturbances in the functioning of internal organs and systems.

Characteristic signs of an excess of antioxidants in the body:

• headache, dizziness;
• violation of visual perception;
• pain in the heart, stomach;
• , spasms;
• fatigue, apathy;
• muscle pain;
• nausea;
• heartburn;
• digestive disorders;
• insomnia;
• violation of the menstrual cycle (in women);
• skin irritation;
• increased intracranial pressure;
• joint pain.

Despite the undeniable benefits of antioxidants, an excessive amount of synthetic compounds in the body causes harm to the body.

Overdose leads to the formation of kidney stones, gallbladder, heart problems, adrenal atrophy, damage to white blood cells, allergic reactions, enlargement of the liver and spleen. To avoid these consequences, strictly control the level of consumption of synthetic vitamins, minerals - antioxidants.

natural springs

The largest amount of antioxidants is concentrated in fruits and vegetables of bright colors - red, orange, yellow, purple, blue.

To get the maximum amount of nutrients and biological antioxidants, these foods should be eaten raw or lightly steamed.

Any heat treatment (boiling, frying, baking) of fruits and vegetables for 15 minutes or more kills useful compounds, reduces the nutritional value of the product.

According to the results of research by Boston University in the USA, plant foods, in particular spices, show the greatest antioxidant capacity.

Other natural sources of antioxidants: tomatoes, zucchini, whole grains, freshly squeezed, chokeberry.

These products neutralize free radicals, increase immunity, activate enzyme activity and reduce the risk of developing degenerative diseases.

Medications - Antioxidants

Unfavorable environmental conditions, bad habits (smoking), work in hazardous industries cause an increased need for antioxidants in the body.

As a result, natural biological antioxidants supplied with food become insufficient, which leads to depletion of carotenoids, minerals, and vitamins. In order to prevent a deficiency of useful nutrients in the body, the use of synthetic forms of the compound (in tablet or encapsulated form) becomes necessary.

The most useful medicinal antioxidants:

1. Liping. Belongs to the category of natural phosphatidincholines. Shows a pronounced antihypoxic effect, increases the rate of oxygen tissue diffusion, stimulates the activity of epithelial cells. Lipin inhibits the peroxidation of triglycerides in tissues, blood plasma, and acts as a detoxifying agent. It is used as an immunomodulatory drug that can affect the overall metabolism, the digestive system.
2. Coenzyme Q10. It is a coenzyme that has a strong antioxidant activity, optimizes the process of oxidative phosphorylation. Thanks to these properties, coenzyme Q10 improves the supply of cells with energy. In addition, the drug restores the activity of tocopherol to fight free radicals, helps to neutralize their harmful effects on the body. As a result, the substance protects DNA and cell membranes from damage. Ubiquinone, which is part of the coenzyme, slows down the aging process and activates blood circulation.
3. Glutargin. The compound is a combination of glutamic acid and an arginine salt. The main role of the drug is to neutralize and remove toxic ammonia from the human body. Glutargin has a hepatoprotective property, has antihypoxic, membrane stabilizing, antioxidant effects. Used to relieve symptoms of alcohol intoxication, treat liver diseases.
4. Dibikor, Cratal. The drugs exhibit stress-protective, hypoglycemic, neurotransmitter, antioxidant and antiarrhythmic effects on the body. They improve myocardial contractility, reduce blood pressure, eliminate mood lability, manifestations of intoxication with cardiac glycosides. Recommended for use in heart failure, endocrine disorders, vegetative neurosis, and treatment of neurocirculatory dystonia.
5. Asparkam, Panangin. The preparations contain potassium and magnesium, which regulate metabolic processes in the human body, providing an antiarrhythmic effect. They help restore electrolyte balance. Asparkam is involved in muscle contractions, transmission of impulses along nerve fibers, RNA synthesis, and maintaining normal heart function. Enters the structure of DNA, stimulates intercellular synthesis of phosphates, prevents excessive release of catecholamine during stress. Panagin starts the motility of the digestive tract, promotes the penetration of potassium and magnesium ions into the intracellular space, strengthens the immune system. caused by electrolyte disturbances, digitalis intoxication with medicines. In addition, panangin and asparkam are prescribed as an adjunct in shock conditions, coronary heart disease, hypokalemia and hypomagnesemia, and chronic circulatory failure.
6. Essentiale. The active substance of the drug is essential phospholipids, which are similar in chemical structure to endogenous membrane phospholipids. However, they are superior in their functional properties due to the high level of linoleic acid in the composition.

Phospholipids are the main structural element of cell membranes, organelle. The compounds are involved in cell division, regeneration, differentiation. Essentiale improves membrane function, biological oxidation, ion exchange, intracellular respiration. In addition, the drug affects oxidative phosphorylation in the energy metabolism of cells, increases the detoxification capacity of the liver, and restores membrane-bound enzyme systems.

Thus, free radical oxidation substrates (lipin, essentiale), biooxidants (coenzyme Q10) and drugs of peptides, nucleic acids, amino acids (glutargin, panangin, asparkam, dibicor, cratal) exhibit powerful antioxidant properties, protect, reactivate cells from damage and have a strong immunomodulating effect. action.

Vitamin preparations - antioxidants

Water- (cyanocobalamin, rutin, quercetin, nicotinamide, nicotinic, axorbic acids), fat-soluble (tocopherol, retinol) vitamins and minerals (chromium, manganese, zinc, selenium, copper) show a pronounced antioxidant ability. To achieve a powerful antioxidant effect, the intake of these nutrients must be combined.

Consider popular complexes that will help satisfy vitamin hunger without fear of an overdose. One - two tablets per day guarantee the protection of the body from the damaging effects of free radicals and beriberi. The course of treatment is - 1 - 2 months. The complex should be taken daily, one to two tablets (according to the manufacturer's instructions) after meals with 150 milliliters of water.

Vitamin and mineral antioxidants:

1. Vitrum-forte Q10. Improves blood supply to vital organs, slows down premature "wear" of systems, lowers cholesterol levels in the blood.
2. Vitrum antioxidant. The composition of one tablet includes vitamins and minerals with strong antioxidant abilities (zinc, manganese, selenium, copper, tocopherol, ascorbic acid, retinol). The complex is designed to enhance the body's resistance to acute respiratory viral infections, prevent hypovitaminosis, protect cells from the aggressive action of free radicals. Vitrum-antioxidant reduces the likelihood of developing heart pathologies, oncological diseases. Contraindications to taking the drug: myocardial infarction, severe cardiosclerosis, pregnancy, lactation, thromboembolism, individual intolerance to the components.
3. Selenium forte. A distinctive feature of this medication is a minimum of constituent substances with a maximum antioxidant activity of the drug. One tablet contains a daily dose of selenium and vitamin E. The agent exhibits antioxidant, immunomodulatory and detoxifying properties, participates in metabolism, and maintains the cardiovascular system in a normal state. Selenium forte protects cell membranes, enhances the antioxidant capacity of tocopherol, maintains the sexual activity of men and the elasticity of blood vessels.
4. Synergin. The peculiarity of this drug is a combination of water-soluble, lipophilic antioxidants in the composition, which increase the efficiency of neutralizing free radicals inside each cell, all tissues. Synergin contains rutin, beta-carotene, vitamins A, C, E, lipoic and succinic acids, ubiquinone (a constituent element of coenzyme Q10), magnesium oxide, lycopene.
5. Resveralgin. It is a biologically active food supplement that contains selenium, coenzyme Q10, resveratrol, vitamins C, E, iodine, flavonoids, beta-carotene. This medication contains powerful antioxidants and exhibits properties similar to synergine.

Thus, antioxidants are the most important compounds for the human body, which inhibit oxidation at the cellular level, protect membranes from damage, neutralize the destructive effect of free radicals, and exhibit an immunomodulatory function. The lack of substances worsens the state of health, leads to premature aging of the skin, reduces efficiency, and increases the risk of developing malignant tumors.

Izvozchikova Nina Vladislavovna

Speciality: infectious disease specialist, gastroenterologist, pulmonologist.

General experience: 35 years .

Education:1975-1982, 1MMI, San-Gig, highest qualification, infectious diseases doctor.

Science degree: doctor of the highest category, candidate of medical sciences.

Training:

Antioxidants are a whole list of substances that have a common property: to slow down the oxidation process. This is important to prevent aging, the main culprits of which are free radicals.

They, like bacteria and viruses, attack healthy cells, causing malfunctions in their work. As a result, diseases occur. Environmental problems, bad habits and stressful situations increase the amount of free radicals in the body.

Antioxidants provoke cardiovascular and oncological diseases, cause problems with the blood, lungs, and eyes.

Antioxidants can be divided into two groups:

1. enzymatic nature. These are compounds that the human body produces, they form an antioxidant (protective) system. If there are few free radicals, enzymes destroy them. The body cannot cope with a large number of oxidizing agents without external help.
2. non-enzymatic nature. These are helpers that come with food.
   Antioxidants in foods are vitamins (C, E, beta-carotene and related lycopene, lutein), polyphenols, tannins, anthocyanins (natural pigments), and some minerals. Their main sources are vegetables and fruits, berries, some drinks.

Interesting!

Oxidation is one of the ways food spoils. Therefore, to extend the shelf life, antioxidants are specially added to them - food additives with E indices from 300 to 399, quite often it is ascorbic acid and its salts (E 300-E 305).

The benefits of antioxidants are that they:

• prolong life by slowing down aging at the cellular level;
• block the formation of tumors, antioxidants are even considered as a cure for cancer;
• protect against Alzheimer's and Parkinson's diseases;
• prevent diabetes;
• reduce the impact of external negative factors;
• important for the skin, its youth;
• boost metabolism and promote weight loss.

The benefits of antioxidants will only be if there are enough of them in the food. The daily norm (for an adult) for each compound is different:

• vitamin C - 70 mg;
• vitamin E - 15 mg;
• beta-carotene, lycopene, lutein - each 5 mg;
• anthocyanins - 50 mg;
• tannin - 200 mg.

If a person does not have a deficiency in vitamins and minerals, then he will not have a deficiency in antioxidants. To make it easier to evaluate the benefits of food in terms of combating bad radicals, the concept of total antioxidant activity or the ORAC index was introduced.

Top Foods High in Antioxidants

1. Prunes. Due to the removal of moisture, the concentration of nutrients in dried fruits occurs. Of these, prunes contain the most antioxidants. In addition, it has a positive effect on the digestive system.
2. Raisin. No matter how useful grapes are, raisins are several times superior in their ability to destroy free radicals.
3. Ginger. One of the most powerful remedies for immunity during colds, as well as for cleansing the body of toxins.
4. Coffee. In reasonable quantities, it not only invigorates, but also slows down aging.
5. Walnuts. No wonder they look like a brain. Among their brethren, they are leaders in the dosage of antioxidants.
6. Cocoa. Brewing does not prevent it from showing its powerful antioxidant properties due to flavonol. It reduces blood pressure, activates blood circulation in the brain.
7. Red beans. It is simply a storehouse of minerals and vitamins, a rich source of antioxidants.
8. Tea white and green. These are the best drink options, but they should be drunk immediately after brewing. Air oxygen will quickly destroy all the benefits in tea if the drink is left on the table.
9. Garlic. The product is able to destroy everything that harms the body: fungi, viruses, bacteria, free radicals.
10. Cabbage. A big plus of this vegetable is that there are a huge number of varieties: white, colored, broccoli, etc. This allows you to make the menu varied.

In order for the products to benefit, you should not cook them for too long. To enhance the effect, be sure to add spices, they also have a lot of antioxidants.

Products containing antioxidants

Foods with high antioxidant activity are predominantly foods of plant origin.

• Vegetables. The leaders are artichoke, kale. It is important to eat carrots, pumpkins and other orange vegetables to ensure your beta-carotene levels. Lycopene is found most in tomatoes. Garlic, black radish, onion are also useful. Mushrooms have high antioxidant properties due to the content of the amino acid ergothioneine, which slows down cell aging.
• Greenery. Cilantro, parsley, dill and celery have an antiseptic effect due to essential oils.
• Fruits. Red apples have the most powerful properties, followed by pears. Do not forget about citrus fruits, they are necessary for immunity.
• Berries. It is better to choose sour or sweet and sour fruits. The most rich in antioxidants are blueberries, dark grapes, sea buckthorn, currants and mountain ash, cranberries.
• Nuts. Walnuts and pecans lead the way in this category, although pistachios and hazelnuts are also healthy.
• Legumes. Among them, red beans, lentils, and soy are more useful.
• Herbs and spices. Among medicinal plants known for their tonic and antioxidant properties are ginseng, eleutherococcus, lemongrass, pink rhodiola. Of the spices, in addition to the usual black pepper, cloves, oregano, and rosemary are good. Favorable turmeric, cinnamon, nutmeg.
• They are a source of vitamin E (tocopherol). Many antioxidants in the fat obtained from germinated wheat, corn and soy. Sunflower oil contains about 10 times more tocopherol than olive oil.

Antioxidants also help keep skin youthful. Therefore, extracts of berries and oils are added to anti-aging cosmetic face masks, anti-wrinkle creams.

Table: antioxidants in food

Many drinks are also good sources of antioxidants. Here is a list of the most useful:

• Water. It is not an antioxidant from the tap, but from natural sources, water enriched with plant extracts helps fight free radicals. For example, Arkhyz water is an antioxidant gum, which includes dihydroquercetin, extracted from Siberian larch. Ginseng tinctures, water with lemon and ginger are also useful.
• Tea. Its tannins are very useful against compound radicals. It's better to drink green tea, it does not undergo fermentation, in which some of the beneficial compounds are destroyed. Green tea also has 4 times more catechins than black tea. Useful only sheet, but not packaged. Grinded into the smallest dust, green leaves in Japan are called matcha tea, it is considered one of the most powerful antioxidants in the world.
• Coffee. Despite the dangers of high doses of caffeine, freshly brewed coffee contains the most beneficial antioxidants. They are necessary for type 2 diabetes and Alzheimer's disease to slow down the development of these dangerous ailments. Also, coffee is good for the liver, as it protects it from cirrhosis.
• Red wine. Among all alcohol, it is the one that benefits. The drink simultaneously contains tannins, resveratrol, phenolic compounds. Wine dilates arteries, lowers cholesterol, and is effective against aging. Only you need to drink it in moderation: no more than 150-200 ml per day. Both dry and fortified red wines are suitable.
• Juices. It is worth giving preference to acidic natural options. Pomegranate juice contains the most antioxidants, cranberry or mountain ash juice, citrus juices are useful.
• Cocoa. The powder habitual for confectioners not only adds taste to products, but also enhances their benefits due to the abundance of minerals, vitamins and other compounds that can destroy harmful radicals.

It is believed that it is with drinks that a person receives the most powerful antioxidant substances in large quantities - up to 70%, only 30% comes from solid food.

Antioxidant Diet

Antioxidant products not only protect the body from many diseases, they also help to lose weight. Most of the dishes that can fight free radicals at the same time can improve metabolism, activate fat burning.

To tidy up the figure, increase immunity and improve well-being, it is worth trying an antioxidant diet for a week.

Here is a sample menu for the day:

1. Breakfast. It will provide the body with energy and start the stomach and intestines with a cocktail obtained from 150 ml of yogurt or kefir with 150 g of berries. It is worth choosing currants, blueberries or blueberries - champions in the content of antioxidants.
2. First snack. The body will receive a dose of vitamins from a salad of fresh bell peppers and an apple, both products should be red.
3. Dinner. This meal should be hearty. 200 g of boiled chicken or fish, supplemented with beetroot and apple salad, will do. Lunch also includes a glass of pomegranate or red grape juice.
4. Second snack. A glass of orange juice and 150 g of nuts, dried fruits or red berries.
5. Dinner. Another serving of proteins in the form of steamed meat (150 g) and a large portion of salad of tomatoes and sweet peppers. A glass of juice or 100 ml of dry red wine.

During the day, you can drink water and green tea, a cup of cocoa with skim milk or water is allowed.

7 days of such nutrition will allow you to lose up to 3-4 kg of excess weight.

It is good to supplement a healthy diet with exercise.

Are Antioxidants Safe? Contraindications and possible side effects

Antioxidant foods are very beneficial in reasonable amounts. When used in excessive doses, they will show negative effects:

• block the absorption of minerals, especially zinc, iron, calcium;
• worsen the well-being of people with autoimmune diseases;
• increase the effect of anticoagulants, they will thin the blood even more, which can be dangerous;
• suppress the ability to fight radicals in antioxidant enzymes produced by the body itself;
• too high doses of tocopherols increase the chances of cardiovascular disease.

Even those who smoke a lot should not abuse antioxidants. To determine the risk level for cancer, diabetes, arthritis, heart pathologies, a special analysis of blood plasma is carried out and its antioxidant activity is determined.

The best option is when, based on the research, the doctor prescribes a special diet or medications.

All useful substances have both recommended norms and maximum allowable doses that cannot be exceeded. Otherwise, the benefit will quickly turn into harm. This is also true for antioxidants, which protect the body from rapid aging and the damaging effects of free radicals. Take care of your health, do not self-medicate and be sure to consult a doctor.