Monday, January 16, 2017

Antioxidant Foods

Antioxidant foods should definitely be first on our diet list.

First of all, they have strong anti-inflammatory and anti-cancer activity. Moreover, they prevent swelling, arthritis  and degenerative diseases such as degenerative joint disease. They also  have anti-allergic and anti-aging effects.

Vitamins A, C, E, beta-carotene, selenium, polyphenols (flavonoids, resveratrol), zinc, lycopene and coenzyme Q10 are powerful antioxidants and are present in many foods. Each one of them though, has its  pros and cons. For example, Vitamin C is water soluble and easily damaged by temperature, so when we boil food containing vitamin C we lose a large percentage of this vitamin.

However, we’ll go into this in more detail in some of our future stories.

We will now list some of the most important antioxidant foods; black grapes, blueberries, blackberries, raspberries, kiwi, avocado, grapefruit, apples, peaches, pears, bananas, oranges, tangerines, acai berries, cranberries, plums, spinach, beetroots , peppers, cauliflower, broccoli, eggplants, onions, artichokes, all coloured vegetables, beans thyme, cloves, parsley, oregano, lavender, mint etc

In summary:

- Vitamin C is contained in citrus fruits and vegetables.

- Vitamin E is contained in olive oil, nuts, dark green vegetables and whole grains.

- Selenium is contained in garlic, eggs and oily fish.

- Polyphenols can be found in green tea, dark chocolate, pomegranate, red grapes (red wine), berries, oregano etc.

- Carotenoids are contained in carrots, broccoli, tomatoes, melons, apricots, peaches etc.

- Lycopene is contained in tomatoes (especially in sauce) and watermelon.

- Vitamin A is contained in green leafy vegetables, carrots, melon, apricots, beef, liver etc.

- Zinc can be found in lentils, meat, liver, hard cheese, yeast etc.

- Coenzyme Q10 can be found in fatty fish, meat, oil, nuts, sesame seeds and in many fruits and vegetables.

It should be emphasised, however, that the absorption of the antioxidants from our body depends on many factors (internal as well as external) and that we can never be certain what the amounts of antioxidants contained in the food we eat are. For example, garlic contains among other things selenium, provided that this element is in the ground.

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