The anti-oxidants, these valuable protective substances against cancer, cardiovascular disease and aging skin, are very fashionable, and their virtues are widely recognized by the scientific community. But if the radius of dietary supplements is full of antioxidants, food sources are not neglected.
The main antioxidants are poly-phenols (tannins, flavonoids, phenol acids, anthologists ...), vitamins (C, E, A and pro-A or beta-carotene) and selenium. They have many protective properties for the body. All their properties are related to their ability to neutralize free radicals, which are responsible for premature aging of cells and damage membranes. These free radicals are involved in the development of cardiovascular diseases, cancers and degenerative diseases (Parkinson's, Alzheimer's ...) and in premature aging of tissues (wrinkles, cataracts ...).
Protection against cancer.
Antioxidants are known for their protective effect against cancers: prostate, esophagus, stomach, bladder, kidney, pancreas ... They can prevent the onset of tumors by limiting the development of cancerous tumor cells. The epigallocatechin, a type of poly-phenol, inhibits cell proliferation in particular by inducing uncontrolled destruction of abnormal cells. They also prevent tumors from developing in limiting the formation of blood vessels around tumors (anti-angiogenesis).
Protection of the cardiovascular system.
Antioxidants prevent the oxidation of LDL cholesterol, thus limiting the appearance of atherosclerosis plaques (fatty deposits on artery walls). The anti-oxidants and have a protective action against heart disease: cerebral vascular accident (stroke), atherosclerosis, thrombosis, embolism, but also AMD (macular degeneration related to age).
It would also reduce blood pressure by inhibiting an enzyme involved in the phenomenon of vasoconstriction. Some scientific studies have also shown a reduction of cholesterol through consumption of foods rich in antioxidants.
Fight against premature aging tissues.
Antioxidants also have a protective effect against cellular aging: they prevent the degradation of polyunsaturated fatty acids that make up the cell membrane. They are thus anti-aging nutrients, often used in cosmetics to reduce wrinkles and protect skin aggressions (pollution, sun, stress ...).
What foods are antioxidants?
These precious substances (poly-phenols, vitamin C and pro-A) are abundant in fruits and vegetables, particularly those that are brightly colored (green, orange, red). It is best not to peel them (and therefore to choose bio), as antioxidants are often concentrated in the skin. They are also abundant in tea, especially green tea and red wine or dark chocolate.
Vitamin E is abundant in vegetable oils (including oil, wheat germ) and oilseed.
As for vitamin A is found in organ meats, dairy products and fatty fish.
Selenium is found in many foods, including whole grains, seafood and nuts.
Food sources or pills?
A debate currently rages in the scientific community, following which some studies have highlighted the harm of taking antioxidant supplements in excessive doses. When in doubt, better to promote daily food natural antioxidants (which are better treated elsewhere), and possibly supplement with capsules, tablets or drinkable ampules. There are e.g. tablets extracts of green tea, or complex of antioxidants, vitamin E + poly-phenols example. The antioxidants are more effective synergy: the power can just diversify inputs.
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