Composing a diet can be turned into an exciting quest – from a wide variety of products, choose those that will benefit your health and appearance.
What are they needed for
Antioxidants are chemicals involved in metabolism. They absorb free radicals, slow down oxidative processes and cleanse the body of harmful effects. As a result of complex processes, aging of cells is inhibited, well-being improves, which also affects the appearance. In addition, antioxidants are a prophylaxis against many ailments, including reducing the risk of cancer and cardiovascular diseases.
With age, the human body becomes less and less antioxidants, so it is important that they are present in the right amount in the diet. You can, of course, take biologically active or medical preparations, but it is much more useful to organize proper nutrition for yourself. Antioxidants in foods are not uncommon, they are present in about 3000 items, so we have combined them into groups.
Important! Remember the golden mean rule. Natural products can also harm the body. Therefore, about 400 mg of antioxidants can be consumed per day, the maximum threshold is 1300 mg. After eating a couple of oranges, a person will receive about 700 mg of antioxidants. In the presence of chronic diseases, especially type 2 diabetes, problems with the gastrointestinal tract, autoimmune diseases, you need to consult a doctor, because antioxidant-rich foods trigger autoimmune mechanisms, can reduce the production of their own antioxidants.
Our list includes foods with the maximum amount of antioxidants in the composition.
And especially goji berries, blackberries, cranberries, blueberries, strawberries, raspberries, currants, cherries, sweet cherries, mulberries, dark grapes, cherry plums… The content of vitamins and minerals in them is off scale: vitamins A, C, E, phenolic acids, resveratrol, etc. There is a lot of antioxidant work behind these terms. In short, berries help the body in anti-tumor, anti-inflammatory processes, lower sugar levels, and have a positive effect on vision.
Among berries, the leader in antioxidants is blackberry, its extract is used as an antitumor and decongestant. The daily intake of vitamin C is found only in a glass of blackberry juice. In addition, strawberries reduce “bad” cholesterol, and there is a lot of resveratrol in the skins of grapes and mulberries, which has a lot of positive effects, including antibacterial, antidiabetic, cardioprotective. At the same time, the berries have a low calorie content, which means that it is a tasty and healthy dessert.
Antioxidants – yellow, red and green vegetables and fruits. Pumpkin, carrot, orange, lemon, apricot, peach, yellow pepper, mango, apples contain polyphenols involved in antioxidant activity. Just like purple figs, black currants, plums, eggplants… They contain a plant polyphenol flavonoid, which neutralizes free radicals, strengthens the walls of blood vessels. Red vegetables and fruits – tomatoes, red onions, pomegranate, radishes, peppers, beets – saturated with lycopene and anthocyanins (prevention of stroke, osteoporosis of bone tissue, malignant tumors). Green cabbage, zucchini, kiwi, broccoli, asparagus, Brussels sprouts, pear – leaders in the amount of resveratrol, an inducer of the synthesis of natural antioxidants in the body.
The highest coefficients for antioxidant properties among legumes are in red beans, lentils, young peas… These products cleanse the body of toxins, improve the functioning of the organs of the gastrointestinal tract. And a large amount of tannins, natural tanning compounds, promotes the healing of wounds and cuts.
Sorrel rich in vitamins A, C, E. This means it is necessary for vision, skin, skeletal system. In addition, vitamins are involved in strengthening blood vessels, detoxification, and affect reproductive function. Another antioxidant, isothiocyanate, which is found in large quantities in arugula. Spinach, parsley, mint, dill and celery are indicated for overweight, as they help to normalize metabolism. Also, these plants are useful for the nervous system.
Rich in minerals and chemical compounds that have a beneficial effect on well-being. For example, dark chocolate is rich in flavonoids, antioxidants that help maintain vascular elasticity, and tannin, a natural tanning compound that improves wound healing and is involved in anti-tumor protection. But there is a caveat: flavonoids give the tile a bitter taste, so manufacturers reduce its amount. So choose a quality product with over 75% cocoa.
Everyone knows that nuts should be present in a healthy diet – as a nutritious and healthy product. So, to all the other advantages we add their antioxidant activity. Almonds, hazelnuts, pistachios, walnuts, peanuts perfectly cope with the function of cleansing the body of free radicals. They contain a rare element coenzyme Q10, which is not produced in the body and which prevents the development of atherosclerosis, diabetes and Parkinson’s disease. Amino acids are essential for building protein structures. The most useful nut – pecan, in it, useful substances are an order of magnitude higher.
Powerful natural antioxidants with many beneficial properties – they activate metabolism, cleanse, and promote skin regeneration. Spices have been known for a long time as an anti-inflammatory and bactericidal agent; they were used to treat a variety of ailments. The best antioxidant is ginger. It is known as an immune-boosting agent that fights swelling, inflammation and improves skin tone. Among the leaders in antioxidant work – cloves, oregano, rosemary, thyme, flaxseed, cinnamon, turmeric, sage, nutmeg, mustard, anise.
The unique seaweed, which is also called seaweed, is such a unique product that you can list its useful qualities for a long time. Let us dwell only on the fact that kelp is the record holder for the amount of iodine and other minerals and trace elements. This cannot but have a beneficial effect on the state of the body, namely, the functioning of the thyroid gland, circulatory and cardiovascular systems. Seaweed has an anti-inflammatory effect, is a prevention of atherosclerosis, cleanses the body of toxins. The chemical compounds lignans are responsible for the antioxidant function of kelp.
Known beneficial properties green tea and natural coffee… But what a good antioxidant is cocoa, few people know. Meanwhile, it can be safely included in the list of diet drinks for youth and beauty. Cocoa powder is a real storehouse of trace elements and vitamins. It is needed for the cardiovascular system to work. Unlike coffee, cocoa lowers blood pressure, lowers cholesterol and normalizes metabolism.
It is not for nothing that in the East, known for its long-livers, raisins, prunes and other dried and dried gifts of nature are included not only in desserts, but also in main dishes. prunes contains so many healthy elements that you cannot tell in a nutshell, and, of course, it contains many antioxidants involved in the body’s cleansing processes. This is a good prevention of cancer. And it also strengthens the immune system, has a beneficial effect on the digestive, circulatory, cardiovascular systems.
Another well-known antioxidant, raisins, helps with anemia, vitamin deficiency, gastrointestinal problems. IN dates There are several chemical compounds that effectively cleanse the body of free radicals – flavonoids, carotenoids, phenolic acids. And in figs vitamins A, C, E, minerals selenium and zinc are responsible for antioxidant activity. Dried fruits are undoubtedly an exquisite and healthy delicacy, but at the same time they have a high calorie content.
Porcini mushrooms and champignons contain the amino acid ergothioneine, which successfully removes free radicals. The amino acid is involved in many processes, including increasing the body’s resistance to many ailments – for example, diabetes mellitus, liver diseases, etc.