A vivid example of antioxidants are all vitamins.
The word “antioxidant” has long been known to those who follow their appearance and strives as much as possible to preserve the beauty and health.
Therefore antioxidant nutrition today is quite common, because the objective of this action is not only the preservation of young skin, but also the maintenance of the whole organism.
What are antioxidants and how they work
Antioxidants are substances that inhibit the oxidation of cells caused by a large number of free radicals in the body. Oxidation is synonymous with the aging of the skin, hair, internal organs, all tissues that comprise the body, so it is important to control this chemical reaction. And you can do it only by normalizing the content in the body of antioxidants.
The term “antioxidant” is hiding a lot of known vitamins. In particular we are talking about the tocopherol, a number of b vitamins, vitamin C, beta-carotene and lycopene. Potent, energizing antioxidants belong to the category of polyphenols is a tannin Flamini, flavonoids, anthocyanins. Most often they occur in a custard drinks and freshly squeezed juices.
According to the principle of all antioxidants can be divided into two main groups: hydrophilic and lipophilic. The first – formed protective properties of liquid substances, including blood plasma. The second is responsible for the resistance of dense fabrics, the first of which are cell membrane.
The principle of action of the antioxidants even upon their small content in the blood, is the significant deceleration of activity of free radicals which in turn cause a chain reaction in destruction of healthy cells. Because of the lack of antioxidants arise such problems as:
the deterioration of skin color;
the occurrence of skin problems and diseases;
sharp aging of the skin;
deterioration of hair and nails;
exacerbation of chronic diseases;
occurrences of allergic reactions;
deterioration of General health, decreased immunity and other symptoms.
Foods rich in antioxidants
Antioxidant make a full menu of your usual products. It does not have to run to the shops in search of something exotic – it is sufficient to study the properties of readily available vegetables and fruits. Mainly you should pay attention to seasonal gifts of farms, and the fruits of their own labors, collected on the plot.
Among drinks, the first place the content of antioxidants is a natural green coffee. Second place, in law, is his fellow black classic. It is best to buy beans and grind them yourself – it will help keep in the product a maximum of useful substances. Not far behind from coffee and green tea. Least of antioxidants contained in black. However, if you add lemon juice, broth, thyme, chamomile, mint, rose, the value of the drink will increase substantially.
A large number of antioxidants contained in fresh juices. Special attention should be paid to the carrot, pumpkin juice, cucumber, watermelon, sea-buckthorn, raspberry, cherry, Aronia, Rowan, viburnum, BlackBerry, pomegranate, etc. juices with bright red, purple, blue intense color.
Fruit the amount of antioxidants in the lead: watermelon, mango, blackberries, blueberries, cranberries, sea buckthorn, cranberry, black and red ash, viburnum, rose hips, grapes, currants. Will help to enrich your diet with nutrients celery, parsley, spinach, onion, garlic, radish, turnip, tomato.
To replenish the lipophilic antioxidants will help nuts. A significant contribution to your health do beans and grains, rich in b vitamins Especially valuable in the matter of fresh pods of beans, small and large.
Antioxidant diet, its benefits
The use of antioxidant diets is complete transform the body! Already during the first weeks you may notice a significant improvement in his condition, including will be able to establish the processes of digestion and accelerate the metabolism. This will help weight loss. In the case of serious physical activity, the antioxidant diet will help in a shorter time to withdraw from the body of accumulated toxins, reduce the amount of lactic acid in the tissues and thus reduce pain in muscles after workouts.
Normalization of power in favor of the optimal use of antioxidants will help to improve the processes of regeneration and faster to build muscle relief, to cope with body fat between the fibers, using them as food for the new cells.
The replenishment of antioxidants helps to maintain functionality of joints and ligaments their elasticity, which provides ease and range of motion. When these substances in normal content you develop faster physically and uneventful move possible fractures, dislocations of the joints.
Antioxidant diet helps to strengthen the immune system, increase the body’s resistance not only to seasonal diseases, but also to the development of a more serious and devastating ailments. Some of them are atherosclerosis, cancer, a number of nervous disorders etc. will also Increase mental activity, improve the activity of the Central nervous system, i.e. brain. This will immediately impact on memory, reaction, concentration, health.
Adequate antioxidant diet allows you to overcome sleepiness, fatigue, irritability, improve mood and vitality. It is useful to such diets during PMS or as a preventive measure against depression.
For the exterior of the antioxidant diet also has very specific benefits: improved processes of tissue regeneration, the birth of new cells and the elimination of toxins that contribute to improving the quality of the skin. This factor is the basis for smoothing wrinkles, increase skin elasticity, to restore an attractive complexion. Together with the appearance, transformed and internal health, lowering the biological age of your body.
Rules antioxidant diet
1. More liquid! Due to the special properties of antioxidants, in liquid form they are absorbed faster and more efficiently. Moreover, this drink will not provoke the accumulation of excess moisture in the tissues, and, conversely, will help bring her, speeding up the process of weight loss and normalization of metabolism, and lymphatic flow. Of course, the water also should not be forgotten.
2. For Breakfast, prefer sweet fruits and foods with whole grain. If in the morning you plan a serious workout, the first meal can be supplemented baked piece of lean fish or bowl, on the contrary, fatty cheese. Important! In obesity, fat content of any product should be reduced to the maximum – curd should not be fatter than 2%.
3. At lunch, eat legumes, fresh salad, whole wheat bread, apples. Use celery, beets, broccoli and vegetables with a negative calorie content. Salads should be dressed with olive, flax, amaranth oil.
4. Dinner should be as light as possible – give your body to carry out work on the bugs! It is impossible at this time to eat fruit, the food should be salted minimally. It is best to use for dinner, lean protein (poultry meat, boiled egg) and a salad with lots of greens, no dressing and bread.
