Antioxidants, antioxidants, antioxidants … Three names to define one group of substances necessary to maintain the youthful insight (and not only!). Their task involves disposal of free radicals, that is, molecules that electrons do not have steam. The latter are everywhere: in the air, eating, also arise in our body as a result of metabolic processes, the smoke from the cigarettes, UV radiation. “Unpaired” radicals are looking for each other and combine with healthy atoms. You can compare them to the real man, which breaks a permanent relationship, seduce a partner of another man.
And this-deprived couples – becomes a free rodnikiem and breaks down the next pair. This forms the chain reaction. But you can prevent this! Here goes into action antioxidant. It is the electrons that are easier prey for free radicals than electrons of atoms in our body. Is “an attractive friend”, which suggests a podrywaczowi, to leave alone the girl another partner. Simply dispose of the hydroxyl radical, stopping the chain reaction.
Free radicals are responsible for many of the negative processes in the body. Weaken immunity, accelerates the development of atherosclerosis, zaćmie. Hurt also beauty, because they destroy the lipids that are a protective layer of the epidermis that prevents water loss. In the DermIS radicals destroy collagen and elastin fibers, which reduces the flexibility and accelerates the formation of wrinkles.
To the rescue of the skin
The activities of radicals intensifies in the summer, when a lot of you are in the Sun. That is why now we need large amounts of antioxidants, provided both from the outside (care) and inside (diet). List of antioxidants is long (see). We chose four, which is usually found in creams and food.
Vitamin A and beta carotene: carrots, pumpkin, egg yolk, tuna, apricot (fresh and dried), spinach, butter, enriched by good quality margarine sandwich. If you do not have time to wipe away the carrots for a salad to buy one-day juice and drink it to lunch. Be sure to fish that are not only rich in antioxidants, but also priceless fatty acids-healthy for your heart.
Vitamin c: parsley, red bell pepper, kiwi, oranges, strawberries, sauerkraut, black currants make a habit of adding parsley to all dishes. Also remember that frozen fruit left overnight outside the freezer compartment will be the perfect addition to your cereal in the morning. Did you know that two kiwi will cover your need for vitamin C for the day?
- Vitamin e: vegetable oils (such as sunflower oil), almonds, margarine, sandwich, nuts, vegetable oils are indeed a rich source of vitamin E, but add them raw for salads, vegetables. Only get an extra dose of antioxidants. Frying, leave to another time, and it is best to avoid this completely.
- Selenium: Brazil nuts one piece a day provides a daily dose of the selenium. So despite its high price worth to invest, and antioxidant strength will definitely be stronger.
- Polyphenols (catechins): green and white tea, red wine, black currant Extra plus drinking green or white tea will be adequate hydration of the body. Try to eliminate the black tea for the benefit of a healthier green.
Not to destroy the antioxidants
Incorrect storage or preparing a meal can destroy valuable antioxidants. What so to do, to get as much of their use and at the same time enjoy good taste food?
- Green Tea zalejmy water, the temperature of which does not exceed 60st. (C).
- Nuts and vegetable oils buy in small quantities; keep them in a dark, cool place.
- Vegetables and fruits rich in vitamin C Let’s eat on a raw or lightly cooked (preferably in parowarze). Let us all join them with products rich in vitamin E – we will have a better use of both antioxidants.
- Fruit and vegetable juices may not be long in a well lit store. It is better to squeeze yourself and drink immediately.
You can also use juice day, where time is very short. Speaking of antyoksydantach it should be mentioned that the body is not able to virtually all store. It is therefore necessary to deliver them several times a day. What we eat every day translates into is how we look, what state is skin, hair, nails are we vulnerable to stresses of everyday life. Therefore, in addition to the use of antioxidants, you can also take a magnifying glass your menu.