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Everything You Always Wanted to Know About Antioxidants

Instead of thinking about things that you should not eat, consider foods you can add to your meal plan to help fight the disease. A disease or condition that is common to all animals and people is called oxidation.

As the oxide in a car, oxidation can damage cells and contribute to aging in May Oxidation causes the formation of substances called free radicals, which is the main cause of age related skin wrinkles and age spots.

During exercise, oxygen consumption is increased by 10 times or more, leading to a significant increase in oxidant production. This results in damage that contributes to muscle fatigue during and after exercise. Delay the onset of muscle soreness (DOM), which is an inflammatory reaction that usually occurs within 24 hours after physical strain is also associated with oxidative stress.

Worse still, the brain is particularly vulnerable to oxidative damage due to its metabolism high rates of high polyunsaturated fat, the goal of lipid peroxidation (creation of unstable molecules containing more oxygen than usual).
Project Swole Chemistry 101

Before you can understand free radicals, one must understand a bit about cells and molecules. The human body is composed of several different cell types, which consists of several types of molecules. The molecules consist of one or more atoms one or more elements joined by chemical bonds.

Atoms consist of a nucleus, which in turn consist of neutrons, protons and electrons. The number of protons (positively charged) nucleus of the atom determines the number of electrons (negative charge) around the atom. These are the electrons involved in chemical reactions that are the substance that binds the atoms to form molecules.

The orbit of electrons an atom in one or more rings or shells that are filled with the inner ring of the most outer ring, each ring having 2n ^ 2 where n is the number rings. For example, the first ring (n = 1) contains 2 (1) ^ 2 = 2 electrons, while the third ring (n = 3) contains 2 (3) ^ 2 = 18 electrons, etc. ..

The number of electrons in the outer layer of an atom is the main factor that determines the atom chemical behavior. The atoms are struggling to fill all their rings with fast electrons and participate in chemical reactions in the rings one or more outer electrons are missing, while an atom with a full outer shell (an inert atom, which has a maximum stability) tend not to participate in chemical reactions.

Atoms seek to achieve maximum stability by:

* Theft or abandonment of electrons to fill one or another or empty outer shell
* Share the electrons in the outer layer of the bond with other atoms

Free Radicals

Bonds is generally not divided in a way that leaves an atom with an unpaired electron, without a partner. But when it happens (with weak bonds) form free radicals. Free radicals are very unstable and react quickly with other compounds, trying to get the electrons needed to gain stability.

Free radicals attack molecules generally stable in the nearest attempted theft of their electrons. When the victim loses molecular electronics, once stable, itself becomes a free radical, thus starting a chain reaction. Once this cycle has begun, they can often have a cascading effect that causes disruption of cell life in general.

Some free radicals arise normally during metabolism, while other free radicals, are deliberately created by the immune system of the body to neutralize viruses and bacteria. Environmental factors such as pollution, radiation, cigarette smoke and herbicides can facilitate this process by creating unnecessary free radicals.

The body can usually handle normal amounts of free radicals, unless antioxidants are unavailable. If production of free radicals is excessive or antioxidants are exhausted, cell damage can occur. The damage caused by free radicals which accumulate with age is particularly important, and may be partially protected against the ingestion of antioxidants as possible.
Antioxidants

Antioxidants help prevent oxidation, may help increase immune function and possibly reduce the risk of infection and cancer. Most people can benefit by adding foods rich in antioxidants, natural plant substances that help block bad free radicals in our body.

Antioxidants neutralize free radicals by donating one of their own electrons, ending the electronic theft of reaction. The antioxidant nutrients themselves do not become free radicals by donating an electron because they are stable in whatever form. They act as scavengers, helping to prevent cell damage and disease.

Acai berries are one of the highest concentrations of total antioxidants All fruit and vegetables on the planet, which has led many people to include a supplement acai berries in your diet and to find food Acai Berry Acai strategies and weight loss of berries.

Here are some other healthy foods you can eat to increase the antioxidant levels:

* Grain: red beans, black beans, pinto beans, lentils and
* Green tea
* Red wine grapes (but beware that the development of a usual wine add excessive calories to your daily intake)
* Blueberries
* Cherries
* White potato
* Artichokes
* The Whole Grain
* Nuts and seeds

In general, fruits and vegetables provide many important nutrients such as antioxidants like vitamin C, vitamin E, beta-carotene and lycopene.

Vitamin C and Vitamin E

Vitamins C and E, is supposed to protect the body against the destructive effects of free radicals.

* Vitamin E is fat most abundant soluble antioxidant in the body. This a chain of more effective antioxidants Last minute available, and is the main defender against oxidation and lipid peroxidation.
* Vitamin C is water the most abundant soluble antioxidant in the body. It acts primarily in cellular fluid, and is most effective in the fight against the formation of free radicals caused by pollution and cigarette smoke. The Vitamin C also helps return vitamin E to its active form.

Food containing a high concentration of vitamin C:

* Citrus fruits: oranges, lemons and limes
* Green peppers
* Strawberries
* Guava (tropical)
* Plums
* Grapefruit
* Cassis
* Tamarillo
* Eglantine
* Khaki
Kiwi *
* Melon: Melon, Cantelope, watermelon
* Jujube

Food containing a high concentration of vitamin E:

* Oil of wheat germ
* Almonds, toasted
* Almonds sunflower seeds, toasted
* Sunflower oil
* Safflower oil
* Liver Oil
* Toasted Hazelnuts
* Peanut butter
* Peanuts, roasted
* Corn oil
* SPINACH
* Soybean oil
* Grains integers
* The green leafy vegetables

The carotenoids beta-carotene and Vitamin A

Some are well known antioxidants carotenoids, which give fruits and vegetables their deep rich colors. Carotenoids are the major plant food sources of vitamin A in the world whole. The program most effective vitamin A carotenoid is beta-carotene, which is abundant in fruits yellow and orange.

Gac Vietnam, of far the highest content of beta-carotene, all know fruit or vegetable, 10 times more than carrots, for example. Unfortunately, the GAC is very rare and unknown outside their home region of Southeast Asia.

Foods that contain high levels of carotenoids:

* Apricots
* Mangos
* Papaya
* Pumpkin
* Melons
* Sweet potatoes (yams)
* Carrots
* Fruits
* Vietnam Gac (Momordica cochinchinensis Spreng)
* The leafy greens: spinach, kale, sweet potato leaves and sweet gourd leaves
* Broccoli
* Squash
* Tomatoes
* Col curly
* Kale

Foods containing vitamins C and E are also good sources of antioxidants, selenium and zinc.

Lycopene

Lycopene is a pigment that gives vegetables and fruits such as tomatoes, pink grapefruit and melon water color red. In recent years, lycopene has received much attention from researchers because they also have strong antioxidant capacity. Several studies indicate that consumption of foods rich in lycopene is associated with a lower risk of prostate cancer and cardiovascular disease.

You can get the benefits of lycopene by eating foods rich in lycopene, which is not manufactured by the body. Products Tomato canned like spaghetti sauce, tomato juice, ketchup and pizza sauce, by far, the main sources of lycopene in most Americans. Other fruits and vegetables such as watermelon and pink grapefruit also provide lycopene but in smaller quantities.
Other antioxidants

There are some other important antioxidants that we have not really disappeared, however, such as:

* Selenium
seafood or
Meat or
grain or
eggs or
Chicken or
or garlic
* Phytochemicals
flavonoids and / or polyphenols
+ Soybeans
+ Red Wine
Purple grape +
+ Grenada
Blueberry +
+ Tea
or lutein – dark green vegetables such as kale, broccoli, kiwi, Brussels sprouts and spinach
lignans or
Linseed +
Oats +
Barley +
Rye +
* Antioxidants with qualities additional vitamin
or coenzyme Q10 (CoQ10)
glutathione S
* Anti-oxidant enzymes produced by the body
or superoxide dismutase (SOD)
or catalase
or glutathione peroxidase

The antioxidants in a variety of ways to reduce the effects of free radicals. You can minimize the damage caused by free radicals, ceases to be formed to start or oxidized by a chemical stabilization to neutralize their harmful effects.

There are many vitamins, minerals, enzymes and herbs that act as antioxidants or aid in producing them. The best way to ensure they have covered all the bases in the neutralization of free radicals is to eat the right foods and supplement with a wide variety of antioxidants.

The best antioxidant supplements I have found are:

* Extreme Acai Berry, which helps weight loss
* Increase of tea Green also helps lose weight
* Clean the digestive cleanser pomegranate antioxidant

Begin to see and feel the results of these supplements today!

About the Author

Steve Hanson has 10 years experience in the fields of exercise science and sports nutrition. He writes articles on all forms of athletic training and nutritional theories. View the blog to learn more about your favorite exercise and nutrition topics.

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