Antioxidants – types, sources, action. Supplements with antioxidants

Proven content

Antioxidants, although their name sounds mysterious, are naturally occurring chemicals that can neutralize free radicals, also known as antioxidants. They have a beneficial effect on the human body – incl. they slow down aging and protect against cancer. Antioxidants can be found in many foods, most notably vegetables and fruits. Due to their valuable properties, it is worth introducing them to your daily diet.

Antioxidants – action

Antioxidants (antioxidants) are molecules that fight free radicals in the body. Free radicals are compounds that can be detrimental if their levels in the body are too high. Free radicals contribute to the development of many diseases, including cancer, diabetes and heart disease. However, it should be remembered that our body has a protective mechanism in the form of antioxidants that control free radicals.

Antioxidants are also found in foods, especially fruits, vegetables, and other plant-based foods. Several vitamins, such as vitamins E and C, are effective antioxidants.

Vitamin E is found, for example, in Bioherba Coconut-Plum Body Butter, which therefore has an antioxidant effect and has a positive effect on the skin.

See: Anti-cancer herbs, vegetables and fruits

Free radicals – how do they work?

Free radicals are constantly generated in our body. Without antioxidants, free radicals would very quickly have serious negative health consequences, eventually leading to cell and even body death.

However, despite their negative shell, free radicals also perform important functions that are essential for optimal health. For example, immune cells use free radicals to fight infection. As a result, your body must maintain a certain balance of free radicals and antioxidants.

When free radicals outnumber antioxidants, this can lead to a condition known as oxidative stress. Prolonged oxidative stress can damage DNA cells and other important molecules in the body. Sometimes it even leads to cell death.

DNA damage increases the risk of cancer development, and some scientists have theorized that it plays a key role in the aging process. Several lifestyle, stress and environmental factors are known to promote excessive free radical formation and oxidative stress, including:

1. air pollution,
2. smoking,
3. alcohol abuse,
4. toxins,
5. high blood sugar
6. high consumption of polyunsaturated fatty acids,
7. radiation, including excessive sunbathing,
8. bacterial, fungal or viral infections,
9. excessive consumption of iron, magnesium, copper or zinc,
10. hypoxia of the body,
11. intense and prolonged exercise that causes tissue damage,
12. excessive consumption of antioxidants such as vitamins C and E
13. deficiency of antioxidants.

Long-term oxidative stress leads to an increased risk of negative health effects, such as cardiovascular disease and certain types of cancer.

Check if your body is good at scavenging free radicals. Perform genetic tests of vitamin and antioxidant metabolism, which you can buy at a favorable price on Medonet Market.

Antioxidants – types

It is believed that there are hundreds, possibly thousands, of substances that can act as antioxidants. Everyone has their own role and can interact with others to help the body work effectively.

Examples of non-human antioxidants include:

1. Vitamin A,
2. vitamin C,
3. Vitamin E,
4. beta karoten,
5. lycopene,
6. lutein,
7. selene,
8. manganese,
9. zeaksantyna.

Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all kinds of antioxidants and phytonutrients found in plant-based foods. Each of the antioxidants has a different function and cannot be used interchangeably with the other. That is why a varied diet is so important.

A diet rich in antioxidants can reduce the risk of many diseases (including heart disease and some cancers). Antioxidants, as we already know, remove free radicals from the body’s cells and prevent or reduce the damage caused by oxidation. The protective effects of antioxidants are still being researched around the world. For example, men who consume high amounts of the antioxidant lycopene (found in tomatoes) may be less likely to develop prostate cancer than other men.

Lutein, found in spinach and corn, is associated with a lower incidence of macular degeneration and associated vision loss in the elderly. Flavonoids (such as the tea catechins found in green tea) are believed to contribute to Japan’s low incidence of heart disease.

Sources of antioxidants include certain supplements, including capsules with European olive leaf extract or N ° 1 Antioxidant MAX, available for purchase at the Medonet Market. Cordyceps extract – a powdered dietary supplement also exhibits antioxidant properties.

Antioxidants – Sources

Plant-based foods are a rich source of antioxidants. It is most found in fruits and vegetables, as well as other foods, including nuts, whole grains, and some meats and fish.

Good sources of specific antioxidants include:

1. sulfur compounds (allium) – leeks, onion and garlic,
2. anthocyanins – eggplant, grapes and blueberries,
3. beta-carotene – pumpkin, mango, apricots, carrots, spinach and parsley,
4. catechins – red wine and tea,
5. copper – seafood, lean meat, milk and nuts,
6. cryptoxanthins – red pepper, pumpkin and mango,
7. flavonoids – tea, green tea, citrus fruits, red wine, onions and apples,
8. indoles – cruciferous vegetables such as broccoli, cabbage, and cauliflower
9. isoflavonoids – soybeans, tofu, lentils, peas and milk,
10. lignans – sesame seeds, bran, whole grains and vegetables,
11. lutein – green, leafy vegetables like spinach and corn
12. lycopene – tomatoes, pink grapefruit and watermelon,
13. manganese – seafood, lean meat, milk and nuts,
14. polyphenols – thyme and oregano,
15. selenium – seafood, offal, lean meats and whole grains,
16. vitamin A – liver, sweet potatoes, carrots, milk and egg yolks,
17. vitamin C – oranges, black currants, kiwi, mango, broccoli, spinach, peppers and strawberries,
18. vitamin E – vegetable oils, avocados, nuts, seeds and whole grains,
19. zinc – seafood, lean meat, milk and nuts.

Medonet Market’s offer includes freeze-dried fruit, including freeze-dried strawberries by weight, which can supplement your daily diet. Antioxidants can also be delivered to the body with the help of dietary supplements. Try, for example, Viridian antioxidants or Coenzyme Q10 + vitamin E Xenico – a dietary supplement supporting the body’s fight against free radicals.

See: Eating yoghurt on a regular basis can lower your blood pressure

Also reach for freeze-dried mandarins containing high amounts of vitamin C, thanks to which they are also desirable natural antioxidants.

Supplements with antioxidants

There is growing evidence that antioxidants are more effective when sourced from whole foods, rather than isolated from the diet and given as supplements. Research indicates that certain vitamin supplements may increase the risk of developing certain cancers. For example, vitamin A (beta-carotene) has been linked to a reduced risk of some cancers but an increase in others – such as lung cancer in smokers (if vitamin A is purified from food).

A study evaluating the effects of vitamin E found that it did not provide the same benefits when taken as a supplement. In addition, antioxidant minerals or vitamins can act as pro-oxidants or harmful “oxidants”if consumed in amounts significantly exceeding the recommended daily allowance.

The best solution is a well-balanced diet that includes consuming antioxidants from wholesome foods. If you need a supplement, consult your doctor or nutritionist and choose supplements that contain all the nutrients at the recommended levels.

One cup of fresh strawberries contains about 80 mg of vitamin C a nutrient classified as having high antioxidant activity. However, a supplement containing 500 mg of vitamin C does not contain plant substances (polyphenols) naturally found in strawberries, such as proanthocyanins and flavonoids, which also have antioxidant effects and may work together with vitamin C in fighting disease.

Polyphenols also have many other chemical properties besides their ability to act as antioxidants. The question is whether an antioxidant nutrient can have the opposite effect of a pro-oxidative effect if taken in too much. Therefore, using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone.

Differences in the amount and type of antioxidants in foods and supplements can also affect how well they work. For example, there are eight chemical forms of vitamin E in foods. However, vitamin E supplements typically contain only one form, alpha-tocopherol.

Adequate diet should be supported by supplementation. You can buy Viridian Olive Leaf on Medonet Market, which is an excellent source of antioxidants. You can also order Natjun tea “Spring stimulation” for immunity – its composition includes natural ingredients rich in antioxidants.

Antioxidants – coffee

Coffee is especially rich in several powerful antioxidants, including hydrocinnamic acids and polyphenols. Hydrocinnamic acids are very effective in neutralizing free radicals and preventing oxidative stress. What’s more, the polyphenols in coffee can prevent many diseases such as heart disease, type 2 diabetes and some cancers.

Most of us consume about 1-2 grams of antioxidants a day – mostly from beverages such as coffee and tea. Drinks are a much greater source of dietary antioxidants than food. In fact, 79% of the antioxidants in the diet come from drinks and only 21% from food.

This is because people consume more antioxidant-rich drinks than food. In one study, researchers looked at the antioxidant content of various foods by serving size. Coffee ranked 11th on the list behind several types of berries.

In Norwegian and Finnish studies, coffee has been shown to be the single largest source of antioxidants, providing about 64% of total human antioxidant intake. In these studies, the average coffee consumption was 450–600 ml per day, or 2–4 cups. In addition, studies in Spain, Japan, Poland and France have shown that coffee is by far the largest source of dietary antioxidants.

Antioxidants in the diet

Here are tips for getting more antioxidants from your diet.

Vitamin C:

1. add broccoli, spinach, brussels sprouts, potatoes and red, yellow or green peppers to mix fried foods, or serve them with a low-fat dip
2. add strawberries and raspberries to yogurt or smoothie or mix with fruit salad,
3. enjoy tropical fruits such as papaya, kiwi, grapefruit, guava and mango.

Vitamin E:

1. sprinkle the salad with almonds and sunflower seeds or add to granola and cereals.
2. add avocados to salads, sandwiches and smoothies,
3. choose fish at least twice a week. Mackerel, herring, salmon, halibut, and tuna are good sources of vitamin E.

Flavonoids:

1. drink green tea,
2. add blueberries, raspberries and strawberries to cereals, yoghurt, salads, low-fat frozen yogurt or cottage cheese,
3. add apples and red grapes to a green salad or fruit salad.

Selenium:

1. prepare a bean salad for a starter,
2. bake fish such as tilapia, cod, haddock or salmon in the oven
3. Include meat, fish, poultry, eggs, and nuts.

Carotenoids:

1. carrots, sweet potatoes and pumpkin are baked or baked in the oven,
2. make a salad of spinach, kale and dark leafy vegetables.

The antioxidant effect is also demonstrated by beetroot leaven, which is offered, for example, by the Bioherba brand. You can buy it at Medonet Market in bottles of various capacity or as a set of 7 shots – 100 ml each.