Two Ways to Eat If you're serious about adopting a raw diet as your primary way of eating, learning how to cook raw foods has crucial. And it doesn’t matter whether there is a raw food restaurant near you or whether your spouse is a certified

5 Mandatory minimum program content 5.1. The additional educational program for professional retraining “Personal safety (trainer-instructor)” is being developed on the basis of this state educational standard and includes

What you need to know about the products Minimum required information: country of origin; external signs of maturity and ripeness of the product (if we are talking about dried fruits, then information on methods of proper drying); storage conditions; true signs of unfitness

3.1 Table of the content of proteins, fats, carbohydrates, content diagram Table of the content of proteins, fats, carbohydrates, part 1. Table of the content of proteins, fats, carbohydrates, part 2. The author does not intend to give a table of the content of proteins, fats and carbohydrates in a large number of products -

4.5.3 Wave formula of the “responsibilities” of food groups in the human diet When a person eats, the “responsibilities” between water, proteins, fats and carbohydrates in his diet are distributed as follows: Water – centrality, at 2351 milliliters per day Proteins – harmony

5.3 Tables of products, main sources of microelements, correspondence by color, wave

You can often hear from sources around you about foods containing antioxidants. About their enormous benefits and free radicals that harm our body. It seems so difficult to understand, but we will try to talk about the action of antioxidants and what they are in simple and understandable words. Plus we'll provide a list of foods that contain good natural antioxidants.

Each of us has antioxidants and free radicals in our bodies. Some of the antioxidants are produced by our body, while others must be obtained through foods rich in them. Our body also produces free radicals - side effect metabolic process occurring in cells. For example, the liver produces and uses them to detoxify the body, while white blood cells send out free radicals that destroy bacteria, viruses and damaged cells.

When oxygen molecules move freely throughout our body, they cause oxidative damage. This is the harmful effect of free radicals on our body. When the level of natural antioxidants is lower, which is often caused by poor nutrition, then they create real chaos.
Effect? Accelerated aging, cell damage and mutations, broken tissues, activation of harmful genes in DNA, and an overloaded immune system.

Modern life and nutrition, saturated with toxins, exhaust gases and other environmental pollutants that enter not only the air, but also food, as well as the consumption of modern products food industry. All this has created favorable conditions for the proliferation of free radicals in our bodies. Many of us have been exposed to antioxidant deficiencies since childhood. But this is the age when our body needs them most.

What are Antioxidants? What are they for?

Antioxidants- these are substances that interfere with the oxidation process. They can be natural waste products or enter the body with food. Their task is to remove potentially dangerous oxidizing agents in a living organism.
Antioxidants include dozens of substances such as carotenoids such as beta-carotene, lycopene and vitamin C. These are just a few examples of antioxidants that slow down oxidation. Studies have shown that without the use of antioxidant substances, there may be no talk of longevity in principle. The advantages of using them are:

1. Slows down aging and degradation of organs, including skin, eyes, muscle tissue, joints and brain
2. Prevent cancer
3. Improves cleansing of toxins from the body
4. Increases lifespan
5. Protects against stroke and heart attack
6. Reduce the risk of vision loss and eye problems, including those due to cataracts
7. Reducing the likelihood of developing age-related dementia

What effect do antioxidants have? Fighting free radicals in the body

Foods containing antioxidants, such as herbs, fruits, spices, teas, reduce the effects of free radicals on the body, protecting against oxidative damage, which plays an important role in the formation of any disease. Most of the most common health problems, including cancer, dementia, and heart muscle problems, are all related to the oxidation and inflammation of organic substances in the cell. Oxidation is what it is chemical reaction, which can produce free radicals. In turn, they lead to cell damage.

Antioxidants are essential help in fighting sun damage. environment, smoking, poor nutrition, medications, exposure to chemicals, stress and even radiation, for example, the harm of the same microwave or electromagnetic waves around us household appliances. They stop the formation of cancer cells and protect intact cells from the development of diseases.

History of discovery

It is not known who exactly owned the discovery of antioxidants. The first mentions can be found in the literature of the early 19th century. Each antioxidant has its own discovery story.

Like vitamins, some of them were discovered by doctors who were trying to determine the relationship between animal consumption whole foods and life expectancy.
The level of antioxidants in any substance is assessed using the ORAC scale (an indicator of the ability of antioxidants to absorb free radicals).
It shows the ability of a certain substance to protect the body from the effects of free radicals, that is, it shows the strength of the antioxidant property of the substance.

In addition, fruits and vegetables containing antioxidants include many other beneficial substances, such as vitamins and minerals. For example, vitamins C and E, beta-carotene, flavonoids and lycopene. On at the moment There is no established daily intake of antioxidants for humans, although, simply put, the more you eat, the better it is for you.

List of Good Sources of Antioxidants

Adding good antioxidants to your diet may be easier than you think. Below is a list of antioxidant-rich foods according to the ORAC scale.
By consuming them you will increase your ability to resist the effects of free radicals.
1. Goji berries: 25,000
2. Wild blueberries: 14,000
3. Dark chocolate: 21,000
4. Pecan (nut): 17,000
5. Artichoke: 9,400
6. Elderberry: 14,000
7. Beans: 8,400
8. Lingonberry: 9,500
9. Blackberries: 5,300
10. Cilantro: 5,100

We do not focus on products that are common on any table, such as:

1. tomatoes
2. pumpkin
3. carrot
4. potatoes (preferably sweet)
5. strawberry
6. pomegranate
7. grapes and its derivatives (including)
8. salmon fish species

You should supplement your diet with these natural antioxidants on a regular basis. Your body will thank you!

Herbs

In addition to the fact that quite powerful antioxidants are found in vegetables, fruits and fish, some spices and herbs also contain oils that have the same effect. healing effect. Eat them fresh or add them to your cooking. The essential oils in these herbs and spices are valuable. They have a healing effect and protect against diseases.
List of herbs rich in plant antioxidants:

1. Carnation
2. Cinnamon
3. Oregano
4. Turmeric
5. Cocoa
6. Tminm
7. Parsley (dried)
8. Basil
9. Ginger
10. Thyme

Garlic and green tea.
Try to use them as often as possible!

The best way to get these nutrients is to try to eat whole, unprocessed foods. For example, it is very different. Brown varieties are considered healthier because they contain bran, rich in fiber and other elements.
Overall, by eating natural foods, you will receive the optimal amount of antioxidants to protect your organs. They have a powerful effect on muscles, bones, skin and eyes.

What antioxidants are there? Table of the most common antioxidants

Glutathione

It is an important antioxidant in our body. Found inside cells and helps enhance the effects of other antioxidants and vitamins. Consists of three amino acids. Participates in processes using protein, creating enzymes, detoxification, and digestion. It is also known for destroying cancer cells.

Quercetin

Contained in berries and greens. It is an anti-inflammatory agent and is also involved in the treatment of diseases, including heart and vascular diseases, allergies, infections, and autoimmune diseases such as arthritis. Helps in overcoming chronic fatigue.

Lutein

Very useful for the functioning of the eyes, skin, arteries, and heart. Contained in many products necessary to enhance immunity. Some observations have shown that people who had lutein in their diet were less likely to develop various types of cancer, including breast, colon and lung.
Vitamin C

Known and protect the body from external pathogens. Helps protect against flu, colds, sore throats, and also has a positive effect on the condition of your skin and eyes.

Selenium

This microelement is widely distributed in nature. It is found in soil and water, which affects food, especially vegetables and fruits. Fights viruses and also protects your circulatory system.

Resveratrol

A substance found in grapes and cocoa, as well as in different varieties berries such as lingonberries, blueberries and mulberries. olyphonic bioflavonoid is an antioxidant and helps protect you from stress, the effects of injury, infections and fungi. Protects the heart and arteries.

Lavender essential oil

Lavender oil helps your body produce a range of important antioxidant enzymes such as glutathione and catalase. In addition, it has a powerful anti-inflammatory effect.

Chlorophyll

Very beneficial, protects against cancer and helps in detoxification. Blocks the action of carcinogens and protects DNA from damage. Found in green leafy vegetables and herbs.

Frankincense essential oil

It has been shown to be effective in treating cancer in clinical trials various types. Affects the process of cell and gene regulation, thereby accelerating healing.

Astaxanthin

Astaxanthin is found in seafood and fish, such as salmon and shrimp. It increases energy levels, reduces age spots, and keeps joints healthy. It is also believed to help overcome the symptoms of Attention Deficit Hyperactivity Disorder.

Antioxidants is a word that you can hear a lot lately. Simply put, antioxidants mean, translated into Russian, antioxidants, that is, substances that prevent oxidation processes in the body.

Why did they start talking so much about them? It’s just that in the course of various studies it became clear that oxidation processes in the body damage cells, which leads to diseases and accelerates the aging process of the body as a whole. Oxidation, as a chemical reaction, is vital for a living organism; due to this, for example, energy is produced from the food consumed. However, during chemical oxidative processes, so-called free radicals are formed - particles with free electrons, which, in an effort to be restored, snatch electrons from other molecules, thereby damaging them.

Antioxidants are able to combine with free radicals, eliminating the destructive effect they cause.

It is clear that for good health It is advisable for a person to regularly take antioxidants. Of course, you can try to get them through special vitamins and dietary supplements, but we will consider natural products - natural antioxidants, because man is unlikely to be able to create something more effective than nature has created.

The list below does not purport to be complete.

1. Antioxidants in large quantities found in various spices such as cinnamon, turmeric, coriander. It is enough to use them simply as a seasoning for food. In addition to their beneficial antioxidant properties, spices improve digestion (here, however, their composition should be diversified to avoid addiction and a decrease in effect) and of course add flavor to any dish.

2. Vegetables and fruits that have a rich dark color contain many antioxidants, for example: beets, zucchini, plums, prunes, eggplants, dark grapes, broccoli, pomegranate. Here it must be borne in mind that intense heat treatment destroys healthy vitamins contained in products. Therefore, it is not advisable to fry vegetables; it is better to boil or steam them.

3. Berries are powerful antioxidants. Not only dark-colored berries are great here, but also red and yellow ones. These are cranberries, viburnum, sea buckthorn, currants, raspberries, strawberries and many others. It is believed that the more sour the berries themselves taste, the stronger the antioxidant properties of berries. The berries can be consumed both in season and dried or frozen for later use in the winter.

4. Vegetable oils are valued mainly due to the vitamin E they contain. Any unrefined, cold, first-pressed oils are suitable. But olive oil is considered the most beneficial for humans. It is enough to consume one spoon of oil per day, preferably in the morning or early afternoon. Olive oil– this is the only oil that is not deposited as fat or waste on blood vessels and tissues. Thanks to his chemical composition it spreads throughout the body, as if “lubricating” it. At the same time, the elasticity of blood vessels and other tissues improves.

5. Almonds. It is best to use sweet (here we mean the type of almond, not the kind that is sugared), unsalted almonds. IN folk medicine It is believed that it is enough to regularly consume just 3 almonds a day to protect yourself from any type of cancer.

6. Grape seed oil. This oil is quite easy to find in stores. Recommended intake – same as for others vegetable oils– 1 spoon per day. In addition, grape oil is used as a cosmetic product that improves skin and hair when applied.

7. Popeye. Although papaya grows in warm countries, it can easily be found in our stores in dried (dried) form. Papaya has many beneficial qualities, it has a good effect on digestion, lowers cholesterol levels, etc. Besides this, it is also delicious.

8. Birch chaga mushroom. His beneficial properties have always been known in folk medicine. Now you can buy a mushroom or an extract from it in pharmacies or specialized stores. The mushroom should be consumed as directed on the product packaging.

9. Apricot kernels. You can crush the seeds yourself, or you can buy ready-made kernels. It is undesirable, and sometimes even dangerous, to eat many of these kernels due to the presence of a special substance in the bitter seeds that turns into hydrocyanic acid in the stomach. It is enough to consume 3-4 nuts per day.

10. Fruit juice exotic plant Noni. It is believed that it is a very powerful antioxidant, but so far it remains so high price(a liter costs more than 1,000 rubles on average), it is unlikely to become widespread among us.

In addition to taking antioxidants, we must not forget about the other side of the issue, namely, reducing the intake of the most powerful oxidants, that is, oxidizing agents. These include, first of all, sugar, nicotine, meat and alcohol.

Antioxidants are compounds that can be found both in food and in the human body. They help protect cells from damage caused by potentially harmful molecules known as free radicals.

When free radicals accumulate, they can cause a condition known as oxidative stress. This can damage DNA and other important structures in the cells of the human body. Unfortunately, chronic oxidative stress can increase your risk of chronic diseases such as heart disease, type 2 diabetes, and cancer. Fortunately, eating foods rich in antioxidants can increase levels of antioxidants in the blood to combat oxidative stress and reduce the risk of these diseases.

Scientists use several tests to measure the antioxidant content of foods. One of best tests is the FRAP analysis (ferric reducing antioxidant power, ability to reduce ferric iron). It measures the antioxidant content of foods by how well they can neutralize a specific free radical. The higher the FRAP value, the more antioxidants the food contains.

So, in this article we will talk about which foods contain antioxidants.

Antioxidants - which foods contain them?

Top 12 Foods That Contain Antioxidants

Listed below are the 12 best foods with maximum number antioxidants, starting from the largest.

1. Dark chocolate

Good news for those with a sweet tooth. Dark chocolate is one of the most delicious foods that contains antioxidants. It contains more cocoa than regular chocolate, as well as more minerals and antioxidants.

Based on FRAP analysis, dark chocolate has up to 15 mmol of antioxidants for every 100 grams. That's even more than blueberries and raspberries, which contain up to 9.2 and 2.3 mmol of antioxidants in the same serving, respectively.

Plus, the antioxidants in cocoa and dark chocolate have impressive health benefits, such as reducing inflammation and reducing risk factors for heart disease.

A review of 10 studies looked at the link between cocoa consumption and blood pressure in both healthy people and in people with high blood pressure. Consumption of cocoa-rich foods such as dark chocolate decreased systolic blood pressure(upper value) by an average of 4.5 mm Hg. Art. and diastolic blood pressure (lower value) by an average of 2.5 mm Hg. ().

Another study found that dark chocolate may reduce the risk of heart disease by increasing blood antioxidant levels and levels of “good” cholesterol, high-density lipoprotein (HDL), and preventing the oxidation of “bad” cholesterol, low-density lipoprotein (LDL) ().
Oxidized LDL cholesterol is harmful because it promotes inflammation in blood vessels, which can lead to an increased risk of heart disease.

Dark chocolate is delicious and nutritious and one of the best sources of antioxidants. The higher the cocoa content, the more antioxidants the chocolate contains.

2. Pecans

Pecan is a type of nut that was originally found in Mexico and South America. Pecans are a good source of healthy fats and minerals and also contain high levels of antioxidants.

Based on FRAP analysis , pecans contain up to 10.6 mmol of antioxidants for every 100 grams.

Additionally, pecans may help increase antioxidant levels in the blood.

One study found that people who consumed 20% of their daily calories from pecans had significantly increased levels of antioxidants in their blood ().

In another study, people who consumed pecans saw a 26% to 33% reduction in LDL levels in their oxidized blood within two to eight hours. High levels of oxidized LDL cholesterol in the blood are a risk factor for heart disease ().

While pecans are a great source of healthy fats, they are also high in calories. Therefore, it is important to consume pecans in moderation to avoid getting too many calories.

Pecans are a popular nut that is rich in minerals, healthy fats and antioxidants. They may also help boost blood antioxidant levels and lower bad cholesterol levels.

3. Blueberries

What foods contain antioxidants if not berries? Although blueberries are low in calories, they are rich in nutrients and antioxidants. According to FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 100 g.

Additionally, test-tube and animal studies have shown that the antioxidants in blueberries may slow the decline in brain function that typically occurs with age (). Antioxidants neutralize harmful free radicals, reducing inflammation and changing the expression of certain genes.

Additionally, antioxidants in blueberries, especially a type called anthocyanins, have been shown to reduce heart disease risk factors, lower LDL cholesterol and lower blood pressure ().

Blueberries are among the best sources of antioxidants of any food. It is rich in anthocyanins and other antioxidants, which may help reduce the risk of heart disease and slow the decline in brain function that occurs with age.

4. Strawberry

Strawberries are one of the most popular berries on the planet. It has a sweet taste and is a rich source of vitamin C and antioxidants. Based on FRAP analysis, strawberries provide up to 5.4 mmol of antioxidants per 100 grams.

In addition, strawberries contain an antioxidant such as anthocyanins, which gives the berries their red color. Strawberries with higher anthocyanin content have a brighter red color. Research has shown that anthocyanins may help reduce the risk of heart disease by lowering levels of “bad” LDL cholesterol and increasing “good” HDL cholesterol (,).

A review of 10 studies found that taking anthocyanins as a dietary supplement significantly reduced LDL cholesterol among people with heart failure or high LDL levels ().

Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.

5. Artichokes

Artichokes are a delicious and nutritious vegetable that is not very common in the Russian diet.

Artichokes have a long history - people in ancient times used their leaves as a remedy to treat liver diseases such as jaundice. Artichokes are an excellent source of dietary fiber, minerals and antioxidants. Based on FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants per 100 grams.

Artichokes are especially rich in an antioxidant known as chlorogenic acid. Research suggests that the antioxidant and anti-inflammatory properties of chlorogenic acid may reduce the risk of certain types of cancer, type 2 diabetes, and heart disease (,).

Artichokes are vegetables that contain one of the most high levels antioxidants, especially chlorogenic acid. Their content may vary depending on how the artichokes are cooked.

6. Goji berries

Goji berries are the dried fruits of two plants: Lycium barbarum and Lycium chinense. They have been used in traditional Chinese medicine for over 2000 years. Goji berries are often marketed as superfoods or superfoods because they are rich in vitamins, minerals and antioxidants. Based on FRAP analysis, goji berries contain 4.3 mmol of antioxidants per 100 grams.

Goji berries contain unique antioxidants known as Lycium barbarum polysaccharides. They can reduce the risk of heart disease and cancer and may help fight skin aging.

Goji berries can also be very effective in increasing antioxidant levels in the blood. In one study, healthy older adults consumed a goji berry milkshake daily for 90 days. By the end of the study, their levels of antioxidants in the blood increased by 57% ().

Due to their unique nutritional properties and exotic nature, goji berries are often expensive to consume on a regular basis.

Goji berries are a rich source of antioxidants, including unique type, known as Lycium barbarum polysaccharides. They are associated with a reduced risk of heart disease and cancer and may help fight skin aging.

7. Raspberries

Raspberries are soft, tart berries that are often used in desserts. They are an excellent source of dietary fiber, vitamin C, manganese and antioxidants. Based on FRAP analysis, raspberries have up to 4 mmol of antioxidants per 100 grams.

Several studies have examined the antioxidants and other components of raspberries to reduce the risk of cancer and heart disease. One test-tube experiment found that antioxidants and other components in raspberries killed 90% of cancer cells in the stomach, colon, and breast (). A review of five studies concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow and suppress the effects of various types of cancer ().

What's more, the antioxidants in raspberries, especially anthocyanins, may reduce inflammation and oxidative stress. This may reduce the risk of heart disease.

However, most of the evidence for the health benefits of raspberries is limited to test tube studies. More human studies are needed before recommendations can be made. However, now you know which foods contain the most antioxidants. These are undoubtedly berries.

Raspberries are nutritious, delicious, and loaded with antioxidants. Like blueberries, they are rich in anthocyanins and have anti-inflammatory effects in the body.

8. Kale (kale, kale)

Kale is a vegetable from the cruciferous family. Other species of this family: cauliflower.

Kale is one of the most nutritious green leafy vegetables on the planet. It is rich in vitamins A, K and C. It is also rich in antioxidants, providing up to 2.7 mmol for every 100 grams. Red cabbage varieties can contain almost twice as much - up to 4.1 mmol of antioxidants per 100 grams. This is because red varieties of cabbage contain more anthocyanins, as well as several other antioxidants, which give them their vibrant color.

Kale is an excellent source of calcium from plant sources, important mineral, which helps maintain bone health and plays roles in other cellular functions.

Kale is one of the most nutritious green leafy vegetables in the world, partly because it is rich in antioxidants. Although regular kale contains many antioxidants, red varieties can contain almost twice as much.

9. Red cabbage

Red cabbage has an impressive nutritional profile. Also known as purple cabbage, it is rich in vitamins C, K and A and is high in antioxidants. According to the FRAP analysis, red cabbage contains up to 2.2 mmol of antioxidants for every 100 grams. This is more than four times more antioxidants than regular cooked white cabbage.

This is because red cabbage contains anthocyanins, a group of antioxidants that give red cabbage its color. Anthocyanins are also found in strawberries and raspberries. Anthocyanins are very beneficial for human health. They may reduce inflammation, protect against heart disease, and reduce the risk of certain types of cancer.

Red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C can help strengthen immune system and keep the skin elastic.

Interestingly, the way red cabbage is prepared can also affect its antioxidant levels. Boiled and roasted red cabbage can increase its antioxidant profile, while steamed red cabbage can reduce its antioxidant content by almost 35%.

Red cabbage is a delicious food that contains many antioxidants. Its red color comes from its high content of anthocyanins, a group of antioxidants that have some impressive health benefits.

10. Legumes

Legumes are a group of plants whose fruits are extremely healthy and easily available to include in your diet. They contain a large amount of vegetable protein and fiber, which improves intestinal perilstatics.

Beans are also one of the best plant sources of antioxidants. FRAP analysis showed that green beans contain up to 2 mmol of antioxidants for every 100 grams.

Additionally, some beans, such as pinto beans, contain a certain antioxidant called kaempferol. This can have a positive effect on health, namely reducing chronic inflammation and suppressing the growth of cancer cells. Several animal studies have found that kaempferol may suppress the growth of breast cancer. bladder, kidneys and lungs (,).

However, since most of the research supporting the benefits of kaempferol has been done in animals or in vitro, more research in humans is needed.

Beans - inexpensive way increase your intake of antioxidants. They also contain the antioxidant kaempferol, which has antitumor effects.

11. Beetroot

Beets are a healthy root vegetable. It has a mild taste and is an excellent source of fiber, potassium, iron, folic acid and antioxidants. Based on FRAP analysis, beets contain up to 1.7 mmol of antioxidants per 100 grams.

Beets are especially rich in a group of antioxidants called betalans. They give beets their reddish color and are very beneficial for the human body. Several test-tube studies have linked betalin to a lower risk of colon cancer (,).

Beets are an excellent source of fiber, potassium, iron, folic acid and antioxidants. Beets contain a group of antioxidants called betalains, which are thought to provide impressive health benefits.

12. Spinach

Spinach is one of the most nutritious vegetables. It's packed with vitamins, minerals and antioxidants and is incredibly low in calories. Based on FRAP analysis, spinach provides up to 0.9 mmol of antioxidants per 100 g.

Researched quite widely. Spinach is also an excellent source of lutein and zeaxanthin, two antioxidants that may protect eyes from damage. ultraviolet light and other harmful light wavelengths. These antioxidants help fight eye damage that free radicals can cause over time.

Spinach is rich nutrients, high in antioxidants and low in calories. It is also one of the best sources of lutein and zeaxanthin, which protect the eyes from free radicals.

Conclusions

Antioxidants are compounds that human body can produce independently to protect cells and tissues from oxidation. But antioxidants are also available in food. In the article, we studied which foods contain antioxidants and exactly how many antioxidants the top 12 food products contain according to this indicator.

• Antioxidants protect the body from potentially harmful molecules known as free radicals, which can accumulate and stimulate oxidative stress. Unfortunately, oxidative stress increases your risk of heart disease, cancer, type 2 diabetes, and many other chronic diseases.
• Fortunately, eating foods that contain antioxidants can help neutralize free radicals and reduce your risk of developing chronic diseases.
• By eating plenty of the foods mentioned in this article, you can increase your blood antioxidant levels and reap many health benefits.

Antioxidants are whole list substances having common property: slow down the oxidation process. This is important for preventing aging, the main culprits of which are free radicals.

They, like bacteria and viruses, attack healthy cells and cause disruptions in their functioning. As a result, diseases arise. Environmental problems, bad habits And stressful situations increase the number of free radicals in the body.

Antioxidants provoke cardiovascular and cancer diseases, cause problems with the blood, lungs, and eyes.

Antioxidants can be divided into two groups:

1. Enzymatic nature. These are compounds produced by the human body; they form an antioxidant (protective) system. If there are few free radicals, enzymes destroy them. The body cannot cope with a large number of oxidizing agents without external help.
2. Non-enzymatic nature. These are helpers that come with food.
   Antioxidants in food products are represented by vitamins (C, E, beta-carotene and related lycopene, lutein), polyphenols, tannins, anthocyanins (natural pigments), and some minerals. Their main sources are vegetables and fruits, berries, and some drinks.

Interesting!

Oxidation is one of the ways food spoils. Therefore, to extend their shelf life, antioxidants are specially added to them - food additives with E indices from 300 to 399, quite often this ascorbic acid and its salts (E 300-E 305).

The beneficial properties of antioxidants are that they:

• prolong life by slowing down aging at the cellular level;
• block the formation of tumors, antioxidants are even considered as a cure for cancer;
• protect against Alzheimer's and Parkinson's diseases;
• prevent diabetes;
• reduce the impact of external negative factors;
• important for the skin and its youth;
• activate metabolism and promote weight loss.

Antioxidants will only be beneficial if there is a sufficient amount of them in your food. Daily norm(for an adult) each connection has its own:

• vitamin C – 70 mg;
• vitamin E – 15 mg;
• beta-carotene, lycopene, lutein - 5 mg each;
• anthocyanins – 50 mg;
• tannin – 200 mg.

If a person is not deficient in vitamins and minerals, then he will not be deficient in antioxidants. To make it easier to evaluate the benefits of food in terms of fighting bad radicals, the concept of total antioxidant activity or ORAC index was introduced.

TOP foods containing large quantities of antioxidants

1. Prunes. By removing moisture, the concentration of nutrients in dried fruits occurs. Of these, prunes contain the most antioxidants. In addition, it has a positive effect on the digestive system.
2. Raisin. No matter how healthy grapes are, raisins are several times superior to them in their ability to destroy free radicals.
3. Ginger. One of the most powerful remedies for immunity against colds, as well as for cleansing the body of toxins.
4. Coffee. In reasonable quantities it not only invigorates, but also slows down aging.
5. Walnuts. No wonder they are theirs appearance resemble the brain. Among their brethren, they are leaders in the dosage of antioxidants.
6. Cocoa. Brewing does not prevent it from showing its powerful antioxidant properties due to flavonol. It reduces blood pressure and activates blood circulation in the brain.
7. Red beans. It is simply a storehouse of minerals and vitamins, a rich source of antioxidants.
8. White and green tea. This best options drink, but they should be drunk immediately after brewing. Oxygen in the air will quickly destroy all the benefits of tea if the drink sits on the table.
9. Garlic. The product is able to destroy everything that harms the body: fungi, viruses, bacteria, free radicals.
10. Cabbage. The big advantage of this vegetable is that there are a huge number of varieties: cabbage, cauliflower, broccoli, etc. This allows you to make the menu varied.

For foods to be beneficial, they should not be cooked for too long. To enhance the effect, be sure to add spices; they also contain a lot of antioxidants.

Products containing antioxidants

Products with high antioxidant activity are predominantly foods of plant origin.

• Vegetables. The leaders are artichoke and kale. It is important to eat carrots, pumpkin and others orange vegetables, to ensure the norm for beta-carotene. Lycopene is most abundant in tomatoes. Garlic, black radish, and onion are also useful. Mushrooms have high antioxidant properties due to the amino acid ergothioneine, which slows down cell aging.
• Green. Cilantro, parsley, dill and celery due essential oils have an antiseptic effect.
• Fruits. Red apples have the most powerful properties, followed by pears. Don't forget about citrus fruits, they are essential for immunity.
• Berries. It is better to choose sour or sweet and sour fruits. The richest antioxidants are blueberries, dark grape varieties, sea buckthorn, currants and rowan, and cranberries.
• Nuts. Leaders in this category walnuts and pecans, although pistachios and hazelnuts are also beneficial.
• Legumes. Among them, red beans, lentils, and soybeans are more useful.
• Herbs and spices. Among medicinal plants Ginseng, Eleutherococcus, Schisandra, and Rhodiola rosea are known for their tonic and antioxidant properties. Apart from the usual black pepper, good spices include cloves, oregano, and rosemary. Turmeric, cinnamon, and nutmeg are beneficial.
• They are a source of vitamin E (tocopherol). There are many antioxidants in fat obtained from sprouted wheat, corn and soybeans. IN sunflower oil tocopherol is approximately 10 times more than in olive oil.

Antioxidants also help maintain youthful skin. Therefore, berry extracts and oils are added to anti-aging cosmetic face masks and anti-wrinkle creams.

Table: antioxidants in food

Many drinks are also good suppliers of antioxidants. Here is a list of the most useful:

• Water. From the tap it cannot be called an antioxidant, but from natural sources, water enriched with plant extracts helps fight radicals. For example, Arkhyz water is an antioxidant resin, which contains dihydroquercetin extracted from Siberian larch. Ginseng tinctures, water with lemon and ginger are also useful.
• Tea. Its tannins are very useful against radical compounds. Better drink green tea, it does not undergo fermentation, during which some of the beneficial compounds are destroyed. Green tea also contains 4 times more catechins than black tea. Only leafy ones are useful, not bagged ones. In Japan, green leaves ground into fine dust are called matcha tea, it is considered one of the most powerful antioxidants in the world.
• Coffee. Despite the dangers of high doses of caffeine, the freshly brewed drink contains the most beneficial antioxidants. They are necessary for type 2 diabetes and Alzheimer's disease to slow down the development of these dangerous diseases. Coffee is also good for the liver, as it protects it from cirrhosis.
• Red wine. Among all alcohol, this is the one that brings benefits. The drink simultaneously contains tannins, resveratrol, and phenolic compounds. Wine dilates arteries, reduces cholesterol, and is effective against aging. You just need to drink it in moderation: no more than 150-200 ml per day. Both dry and fortified red wines are suitable.
• Juices. It is worth giving preference to sour natural options. Pomegranate juice contains the most antioxidants; cranberry or rowan fruit juice and citrus juices are useful.
• Cocoa. The powder, familiar to confectioners, not only adds flavor to the products, but also increases their benefits due to the abundance of minerals, vitamins and other compounds that can destroy harmful radicals.

It is believed that it is with drinks that a person receives the most powerful antioxidant substances in large quantities - up to 70%, only 30% comes from solid food.

Antioxidant Diet

Antioxidant products not only protect the body from many diseases, they also help you lose weight. Most dishes that can fight free radicals can simultaneously improve metabolism and activate fat burning.

To get in shape, boost your immune system and improve your well-being, you should try an antioxidant diet for a week.

Here sample menu for the day:

1. Breakfast. A cocktail made from 150 ml of yogurt or kefir with 150 g of berries will provide the body with energy and stimulate the stomach and intestines. It is worth choosing currants, blueberries or blueberries - record holders for antioxidant content.
2. First snack. The body will receive a dose of vitamins from fresh salad bell pepper and apple, both products should be red.
3. Dinner. This meal should be filling. 200 g of boiled chicken or fish, supplemented with beetroot and apple salad, is suitable. Lunch also includes a glass of pomegranate or red grape juice.
4. Second snack. A glass of orange juice and 150 g of nuts, dried fruits or red berries.
5. Dinner. Another portion of proteins in the form of steamed meat (150 g) and a large portion of tomato and sweet pepper salad. A glass of juice or 100 ml of dry red wine.

During the day you can drink water and green tea; a cup of cocoa with skim milk or water is allowed.

7 days of such nutrition will allow you to lose up to 3-4 kg of excess weight.

It is good to supplement a healthy diet with physical exercise.

Are antioxidants really that harmless? Contraindications and possible side effects

Antioxidant foods are very beneficial in reasonable quantities. When consumed in excessive doses, they will exhibit negative effects:

• block the absorption of minerals, especially zinc, iron, calcium;
• worsen the well-being of people with autoimmune diseases;
• increase the effect of anticoagulants, they will thin the blood even more, which can be dangerous;
• suppress the ability to fight radicals in antioxidant enzymes produced by the body independently;
• Too high doses of tocopherols increase the chances of cardiovascular disease.

Even those who smoke a lot should not overuse antioxidants. To determine the level of risk for cancer, diabetes, arthritis, and heart pathologies, a special analysis of blood plasma is performed and its antioxidant activity is determined.

The best option is when, based on the research, the doctor prescribes a special diet or medications.

All useful substances have both recommended standards and maximum permissible doses, which cannot be exceeded. Otherwise, the benefit will very quickly turn into harm. This is also true for antioxidants, which protect the body from rapid aging and the destructive effects of free radicals. Take care of your health, do not self-medicate and be sure to consult a doctor.