No wonder that the theme is particularly topical antioxidant - these beneficial nutrients protect us from the harmful effects of free radicals, which are responsible for the development of various heart diseases, tumors and aging processes.
Below we offer answers to the questions how much antioxidant is desirable to accept, is it possible to overdose on vitamins A, C, E and other defenders of the immune system.
1. How to know if getting enough antioxidants?
No way to know, as yet unknown exact recommended amount to consume. To meet the daily needs of the body, include in your diet foods rich in antioxidants – especially a variety of vegetables and fruits. If you take a complex of vitamins and minerals follow dosages indicated on the label.
2. Can you overdose antioxidants?
The rule that too much of a good thing can be good and true in this case. Experts say that large amounts of antioxidants can overload the immune system, damaging the body’s ability to self-repair. Such a problem when taking recommended amounts of antioxidants in there.
If you take large doses of one or a limited number of antioxidants balance in the human body can move in an unfavorable direction, reducing the benefits of other antioxidants.
3. What is less known sources of antioxidants?
Red wine, berry fruits such as strawberries, blueberries and raspberries, and pomegranates are good and popular sources of antioxidants. But the stores are filled with other very useful foods such as broccoli, tomatoes, leafy plants, citrus fruits.
Broccoli is an excellent source of isothiocyanates – antioxidants that research defined as very effective in fighting cancer. This food is also rich in quercetin, which helps prevent cancer and maintenance of normal blood pressure. Quercetin was already contained in the red onion, red grapes, tomatoes, peppers, citrus fruits.
Almonds, vegetable oils, wheat germ, wheat and soybeans contain significant amounts of vitamin E.
Lycopene-rich foods like tomatoes, papaya, watermelon, peach and pink grapefruit maintain the health of the prostate in men.
Other antioxidants such as lutein and zeaxanthin, contained mostly in leafy green vegetables like spinach and kale, are important to the health of the optic apparatus and seeds and grape extract improves the systemic circulation.
4. Is there a benefit of creams and cosmetics that contain antioxidants? Do they have any advantages over the antioxidants we consume a diet?
Skin protection should be done both outside and inside. Therefore, concomitant administration of antioxidants from food and applying antioxidant cream is very effective combination.
Antioxidants derived from fruits and other foods may reduce negative skin changes caused by sun and environmental pollution. Both plants produce carotenoids to absorb the sun’s harmful rays, and one supplement them with food and cosmetics to prevent dangerous effects.
Antioxidants adopted the diet may play a particularly important role in protecting the newly formed skin.
5. Which foods provide the most antioxidants?
Strawberries are one of the best sources of antioxidants. They are very rich in vitamin C. Also support the formation of collagen – a key component of healthy skin, and folic acid, which improves blood flow and reduces the risk of defects in newborns.
Another excellent source is the kiwi, which contains significant amounts of vitamin E and carotenoids. It is also rich in fiber, potassium, magnesium, copper and phosphorus.
Broccoli, a source of isothiocyanates and quercetin include in its composition vitamin A and C, folic acid, niacin and potassium.
Let’s not forget the beans, which is rich in vitamins B (including folate) and iron. And contain small amounts of fiber.
6. How to recognize which foods contain antioxidants ready?
In most cases, antioxidants are not listed in the food composition, labeling information. Below are three options in which preparations contain antioxidants:
- if they contain fresh, dried or frozen fruits and vegetables;
- if they contain real fruit juice and vegetables;
- If food is whole – they contain high amounts of antioxidants and other valuable nutrients than refined products like white bread and rice.
7. Who is the best source of antioxidants: food or supplements?
The best food source because there are antioxidants in their natural state, and their stability and efficiency is provided by the other ingredients. However, in cases where foods are very expensive or unavailable on the market, or if the person is allergic to them, nutritional supplements can fully replace certain foods.
For example, the onion is one of the best sources of quercetin. But if you have an intolerance to it and taking supplements, you will miss a powerful antioxidant that reduces the risk of cancer and maintain normal blood pressure.
Blueberries are another excellent source of antioxidants, particularly anthocyanin, but are quite expensive especially off season.
8. Including alcoholic beverages you to sources of antioxidants?
Good news for fans of milder alcoholic beverages is that in small doses, they contribute to the maintenance of good health. For example, according to many studies polyphenols and resveratrol in wine (especially red) reduces the risk of heart disease.
Beer also contains some antioxidants.
9. Does food substitutes like protein waffles antioxidants?
Packaged food substitutes are good sources of antioxidants, they contain real fruit pieces or fruit juice. They may further include in its composition vitamin C and E, green tea extract, lycopene extract or blueberries.
10. What are your favorite products rich in antioxidants?
- S 100% fruit juices contain significant amounts of antioxidants. It is recommended that you consume fruit juices containing less than 10% fruit, or that are artificially sweetened with fructose or sucrose.
- Dried fruits are also a good source of antioxidants, although its not so attractive appearance.
- Canned tomatoes (even ketchup) are rich in lycopene.
- Vegetable juices contain, in addition to valuable antioxidants, vitamins and minerals, and significant amounts of fiber.
- Fruit and conventional milk contains probiotics that promote digestive process, enhance immune function and improve cardiovascular health. To some fruit milk is a good source of added antioxidants like blueberries, strawberries, apples and peaches.