Antioxidants as a Weapon Against Free Radicals

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Cigarette smoke, fumes, and food contaminated with pesticides are examples of sources of free radicals from outside the body at risk of damaging the cells in the body and lead to serious illness. Eating foods rich in antioxidants can reduce the risk of such damage.

When split, bananas will rapidly change color. Chicken meat that is not stored in the refrigerator in the long run will become stale. This is called oxidation. So also with the natural processes that occur in human cells.
When the body uses oxygen, approximately 1-2 percent of the cells will be damaged and turned into free radicals . Free radicals is the name for the damaged cells that can cause certain negative conditions. To prevent damage, the body requires sufficient antioxidants.

Antioxidants vs. Free Radicals
Antioxidants are substances that help protect your body's cells from the damaging effects of free radicals. Free radicals can be obtained naturally and from outside the body. Naturally, free radicals are chemicals produced from the process of digestion. While from the outside of the body, caused by cigarette smoke and radiation. Free radicals can not handle the body can lead to a variety of chronic diseases, such as cancer and heart disease .

At this time, especially in big cities when the level of pollution is higher, antioxidants Sangata needed. Oxidative load in the body in such an environment is much higher than in areas with low pollution levels. Your body can not naturally produce antioxidants as needed, so you need to eat enough foods with high antioxidant content. To combat free radicals, it is advisable to consume enough foods that contain antioxidants every day.

Types and Sources of Antioxidants
There are various types of antioxidants. Vitamin C acts to prevent damage to capture and neutralize free radicals. While vitamin E can break the chain of free radicals. Another one is a type of flavonoid found in many foods and is a major part of antioxidants. Each type of antioxidants work in different ways in different parts of the body as well. Your body needs vitamins and minerals of various alloys to protect themselves from damage.

Some fruits and vegetables contain antioxidants is higher than others. Examples of antioxidants that the body uses vitamin C, E, and beta-carotene. All three are found mainly in fruits and vegetables red, orange, yellow, and purple.

The following are some of the major food sources of antioxidants is recommended to be consumed on a regular basis.
  • Fruits: apples, pears, grapes, oranges, banana, mango, pineapple, papaya, strawberries.
  • Vegetables: broccoli, asparagus, tomatoes, red cabbage, red potatoes.
  • Nuts: pecans, walnuts, almonds.
In addition to the above ingredients, chocolate without additives, tea, and coffee are also a good source of antioxidants. As much as possible the consumption of a variety of food groups in order to get the best benefit of all kinds.

One study found that older women who are not accustomed to eating vegetables and fresh fruits each day will have a 25 percent higher risk for having a heart attack within the next 10 years than those who did not. Avoid cooking the vegetables overcooked that vitamin content is not lost. The best way to eat vegetables are consumed raw or partially cooked steamed.

Better Vegetable and Fruit Natural
The study found that antioxidant supplements do not necessarily bring benefits as antioxidants found in fresh foods. In fact, there is a study that found that in some cases these supplements can bring risks.

In addition to bringing the risk of complications if taken with other drugs, supplements of antioxidants in high doses can bring health risks. In smokers, beta-carotene supplements in high levels of risk of causing lung cancer. While vitamin E supplements in high doses may increase the risk of stroke and prostate cancer .

Instead of supplements, fruit and fresh vegetables are the best sources of natural antioxidants. Prioritizing which contain vitamin E, C, and carotenoids, flavonoids, tannins, phenols and lignans. Besides being rich in antioxidants, are generally fresh fruits and vegetables are rich in fiber and low in saturated fat and cholesterol.

But that does not mean that the direct antioxidant-rich foods can prevent all possibility of disease. The benefits obtained from nutritious foods could maximized with a blend of a healthy lifestyle, such as regular exercise and adequate rest.

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