This type of diet will be good for everyone, because it allows you to stay young longer. Antioxidants are the best and medically proven way to maintain a smooth face and well-being for many years. The fact that our body ages is due to the action of free radicals that damage cells. The weapon against their devastating effects are rejuvenating antioxidants (antioxidants), which when taken in reasonable amounts can do a lot of good for the body.
This is especially important in the case of smokers, because there are as many as 1014 free radicals in one cigarette puff. This huge amount causes the dangerous hydroxyl radical to destroy every molecule encountered in the body.
Not only nicotine smoke itself destroys DNA – the water extract of tar present in cigarettes also has such an effect. This is why smoking contributes so much to the formation of cancer. To sum up, the oxidants in tobacco smoke significantly reduce the amount of antioxidants in the blood, which is why smokers should provide the body with as much as 3 times more vitamin C than non-smokers.
What to eat to replenish your antioxidant levels
At this point, it is worth noting that many supplements can provide us with valuable ingredients. Supplements can strengthen, but some can also weaken the body, so a much better way is to lead a healthy lifestyle, eat min. 80 dag of vegetables and fruits, avoiding processed food and animal fats, and maintaining good physical condition. Interestingly, red wine and dark chocolate are also great antioxidants!
The most powerful antioxidants are:
- Lipoken – lipoken found in tomatoes is one of the strongest antioxidants, which is also found in watermelons and red grapefruits, but tomatoes are unrivaled and have the most of it. The bioavailability of lipokene increases with heating, so it is recommended to prepare tomato sauce with the addition of butter or oil.
- Vitamin C – the strongest antioxidant that is second to none! Its super power is the fact that it catches and neutralizes free radicals before they damage cells. The human body cannot produce it, so it must be supplied from the outside – 70 mg of this vitamin per day is enough, i.e. half a glass of blackcurrants.
- Selenium – you will find it in pumpkin seeds, a portion of muesli with wheat bran, Brazil nuts, onions, poultry, fish, whole grain cereal products, egg yolks. It is involved in the production of an enzyme that protects cell membranes, it also increases the absorption of vitamin E, supports the immune system, prevents inflammation and heart disease.
- Vitamin E – also protects against free radicals. It is present primarily in wholemeal bread, pasta, groats, sea fish, wheat germ, milk, vegetable oils. Its daily requirement will cover, for example, a handful of hazelnuts or two tablespoons of sunflower seeds.
- Beta-carotene – or provitamin A, which prevents cancer and blocks the formation of free radicals in the body. The most is found in orange (the most famous – carrot), red and yellow vegetables and fruits, as well as in leafy dark green ones.