Why our bodies need antioxidants and how to get them

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Do not overuse pharmacy supplements. To prolong youth and health, it is better to pay attention to these 60 products.

Why are antioxidants needed?

Antioxidants protect the body from free radicals - reactive oxygen species. A free radical is a molecule with an unpaired electron, due to which it takes an electron from other molecules. By taking it away, the free radical neutralizes itself, but at the same time other free radicals are formed, and very quickly, up to 1,000 reactions per second.

Free radicals constantly arise in the body during the utilization of oxygen, are formed in the fight against infections, viruses, antigens and toxins. Their amount can increase intense physical activity, chronic inflammation, infection, allergies and harmful substances: cigarette smoke, pesticides, insecticides and others.

Free radicals destroy cells in the body, causing aging, cardiovascular disease, cataracts, brain dysfunction, etc. Fortunately, our body defends itself with antioxidants. These substances neutralize free radicals before they attack cells.

How many antioxidants does the body need?

Since reactive oxygen species are produced, among other things, during the digestion of food, your antioxidant defenses drop immediately after you eat. Therefore, nutrients must be added to each meal, depending on the total calorie intake.

Below is a graph from a study by Professor Ronald Prior of the Arkansas Baby Food Center.

Focus on your calorie intake. Men consume on average about 2,500 kcal per day, and women - 1,800-2,000 kcal. It turns out that men need to add 11 mmol of antioxidants per day, and women - 8 mmol.

A person needs to consume 8-11 mmol of antioxidants per day.

And while bad habits, exhausting workouts and poor environmental conditions increase the body's need for antioxidants, they should be consumed with caution, especially in the form of supplements. High levels of beta-carotene increase the risk of lung cancer in smokers, and high doses of vitamin E can trigger prostate cancer and stroke.

To maintain health and avoid negative consequences, you cannot concentrate on only one type of antioxidants, you must get them in a complex. These substances work as a team, and the more players there are, the better they work.

Foods high in antioxidants

For convenience, we have categorized all products. The values are taken from a 2009 study by Norwegian scientists.

Berries

Name	The amount of antioxidants, mmol per 100 grams
Rosehip fresh	12–34
Black currant	5, 5–9
Blueberry	7–8, 5
Blackberry	3, 8–6
Cowberry	5
Cranberry	3
Raspberries	2–3
Blueberry	1–3
Strawberry	1, 85–2

Beverages

Name	The amount of antioxidants, mmol per 100 grams
Coffee	2–3
Red wine	2–3
Green tea	1–2
Grape juice	0, 69–1, 74

Sweets

Name	The amount of antioxidants, mmol per 100 grams
Dark chocolate with 68-70% cocoa content	7–14
Granola bars	0, 4–0, 8

Fruits

Name	The amount of antioxidants, mmol per 100 grams
Garnet	1, 76–9, 05 (with membranes)
Pitted olives	2–3
Black grapes	0, 79–2, 42
Plum	0, 8–1, 42
A pineapple	1–1, 36
Orange	1, 08
Kiwi	1, 02
Lemon	1, 02

Dried fruits

Name	The amount of antioxidants, mmol per 100 grams
Dried apples	1, 86–6, 07
Dried cherries	4, 05
Dried apricots	1, 32–4, 67
Prunes	1, 95–3, 70
Dried figs	0, 75–1, 83
Raisin	0, 91–1, 14

Herbs and spices

Name	The amount of antioxidants, mmol per 100 grams
Carnation	125–465
Cinnamon	17-139 (Mexican)
Peppermint, dried leaves	160
Dried oregano	40–96
Dried rosemary	35–66
Dried thyme (thyme)	42–63
Saffron	27–61
Sage	34–58
Tarragon	44
Nutmeg	20–43
Dried basil	9–30
Dried ginger	11–24
Curry	4–14
Chile	2–12
Dried garlic	2, 5–11
Zira	2–11
Black pepper	4–8
Cayenne pepper	4–5
Caraway	3–4

Vegetables

Name	The amount of antioxidants, mmol per 100 grams
Artichoke, boiled or microwaved	3–4
Red cabbage	2, 15
Spinach, frozen and cooked in the microwave	1, 10–1, 35
Brussels sprouts	0, 74–1, 33
Red pepper	0, 91–1, 24
Broccoli	0, 25–1
Red onion	0, 71

Nuts and seeds

Name	The amount of antioxidants, mmol per 100 grams
Walnut with films	13–33, 3
Pecan	7, 31–10, 62
Sunflower seeds	5, 3–7, 5
Pistachios	1–4, 28
Roasted peanuts with skin	1, 97

Replace baked goods and sweets with dried fruits and berries, add more fresh vegetables, spices and nuts to your diet, and green tea.

In this case, free radicals arising from the absorption of carbohydrates will be eliminated by antioxidants, and you can avoid oxidative stress, and with it, many dangerous diseases.