Antioxidants have many properties or functions, but although there are many kinds, we all defend the attack of free radicals. Want to know how you can get as antioxidants and fight free radicals?

Not counting the passing years, many of the ailments we suffer are due to the accumulation of assaults on cells by free radicals.

This cellular damage accumulates because dangerously accelerate this process by taking more free radicals that are formed out of the body: the snuff, pollution, solar radiation … Fortunately, our body starts arsenal of defenses, enzymes and antioxidants, which stop the formation of free radicals, the capture and repair their blunders. If there is a potion to preserve youth, do not take it? these are antioxidants.

Well, scientists have discovered that there are antioxidants in front of you: are in your food, vitamins in your boat and your grocery store. And above are safe and cost very little money.

The three major portions antioxidants

* Vitamin C
What do you do? Protects arteries. It stimulates the immune system. Prevent cancer, lung disease and cataracts.
Where is it? Especially fruits and vegetables, including peppers and cucumber, melon, papaya, strawberries, brussels sprouts, all citrus fruits, kiwis, broccoli and tomato.
Is it advisable to take supplements? If you do not eat lots of fruits and vegetables if recommended, as also no danger of the vitamin is more secure.

* Vitamin E
What do you do? It is the most important vitamin supplement to combat the infirmities of age. It blocks the oxidation of bad cholesterol and other harmful lipids. It prevents heart attacks and cancer, prevents deterioration of the arteries. Increases defenses. Protects the brain from degenerative diseases.
Where is it? In vegetable oils (soybean, corn and sunflower) nuts, seeds and grains.
Should take a supplement? If, in capsules of wheat germ oil, for example, because you do not consume enough food.

* Beta-carotene
What do you do? It has extraordinary anti-aging virtues to transform the body into vitamin A that stimulates the immune system. Prevents lung, stomach and breast cancer, prevents heart attacks, blocks the oxidation of cholesterol that clogs arteries and increases defenses.
Where is it? In carrots, apricots, spinach, tomato juice, pumpkin, melon and broccoli preferably raw or steamed.
Is it advisable to take supplements? Yes, 10 to 15 milligrams a day, and that is one of the least toxic vitamins.

They are also antioxidants
* Zinc: present in shellfish, especially oysters. Also in lean meats, grains and nuts.
* Magnesium: present in nuts, especially almonds, hazelnuts, pine nuts, peanuts, walnuts and cashews. Also in cereals and legumes.
* Selenium: sunflower seeds in the meat, fish and garlic.
* The Glutathione: one of the most fascinating antioxidants, a natural amino acid from your diet. In fruits and vegetables.
* The Coenzyme Q-10: natural substance produced by your body, is found in foods like oily fish (mackerel and sardines) in viscera (heart, liver and kidneys) in meat, soybean oil and peanuts.
* Ranking antioxidant foods: there is no other food like fruits and vegetables that have many antioxidants that transform your strengths cells against free radicals.
So, take a day at least 5 pieces of fruit, vegetable or fruit juice.

The 10 most antioxidant-rich
* Avocados.
* The berries (blackberries, strawberries, raspberries, blueberries …).
* Broccoli.
* The cabbage and sprouts all in general.
* Carrots.
* Citrus.
* The grapes, which contain up to 20 antioxidants.
* Onions, especially purple.
* Spinach.
* Tomatoes.

What are free radicals? Molecules are “unbalanced” with atoms having an electron able to mate, making them highly reactive. These radicals run through our body trying to capture an electron from stable molecules in order to achieve stability and electrochemical potential-destroying chain reactions in our cells.

Antioxidants and free radicals. Antioxidants retard the aging process by combating the degeneration and death of cells caused by free radicals. The inability of our body to neutralize free radicals we are exposed to every day we have to resort to food with antioxidant properties capable of neutralizing them.

Antioxidants and cancer. Many studies emphasize carry adequate diets that are active allies against cancer. These diets are based on enzymes and antioxidant substances in certain foods that are rich in components that pick up. The mechanisms are diverse and range from inhibition to more active reaction of the immune system in general.

The results so far favor the first and the last survey by European Project Quality Low Input Food (QLIF) showed that fruits and vegetables grown organically or organically have up to 40% more antioxidants than conventional foods. In relation to studies of milk, it was shown that organic milk has up to 60% of healthy fats such as Omega 3 acids and conjugated linoleic acid.

We also know that organic foods concentrate certain substances less harmful to our health, such as pesticides, insecticides and additives commonly used in intensive farming.

While it is important this information is also important to consider the quality and labeling of organic foods, properly to ensure the safety of its production, as they still control in these crops is not well done.

The brain is also known to be vulnerable to injury to oxidation. Antioxidants can reduce the effects of free radicals that are responsible for causing various diseases such as cancer.

Many companies sell healthy foods antioxidant formulations as dietary supplements. Nearly 30 percent of Americans are known to be taking any antioxidant supplement. Although the role of oxidative stress in cardiovascular disease has been established, controlled studies using antioxidant vitamins have not shown any improvement in reducing the risk of heart disease.

Furthermore scientific evidence has shown that a diet consisting of various fruits and vegetables is beneficial. It is possible that it could be a complex mixture of substances in addition to the antioxidants in these foods available sources that has helped to improve cardiovascular health.

Fruits, vegetables, grains, legumes, nuts and seeds are known to be the main source of natural antioxidants. Eat a variety of fruits and vegetables to ensure adequate intake of antioxidants. The best source of antioxidants, are shown below.

• Fruit – all types berries, pomegranate, grape, orange, plum, pineapple, kiwi and grapefruit
• Vegetables – kale, peppers, cabbage, pepper, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger and red beets
• Dried fruit – dried apricots, prunes and dates
• Legumes – beans, pinto beans and soybeans
• Nuts and seeds – pecans, walnuts, hazelnuts, peanuts, seeds of flowers and sunshine
• The cereals – barley, millet, oats and maize
• Herbs and codiments – Clove, cinnamon and oregano

A new U.S. research found that the popcorn is not only an important source of fiber, are rich in antioxidants, substances that help reduce the risk of cancer and cardiovascular disease.

The study analyzed the level of antioxidants in various snacks, including popcorn, and cereal flour and grain popularly eaten for breakfast. He found that these products contain quantities “unbelievably large” of polyphenols, antioxidant compounds also found in fruits, vegetables, red wine and chocolate.

As pointed out by the research presented at the annual conference of the American Chemical Society, whole grains per gram containing a quantity of antioxidants similar to those of fruits and vegetables. Studies in the past have shown that whole grain foods reduce the risk of some cancers and heart disease.

And he believed that the active ingredient that produced these benefits was the fiber-found in the cellulose shell enveloping the seed-and helps the absorption and digestion of food.

The new study shows, however, that these products have a high nutritional value as antioxidants.

Polyphenols

In recent years there has been discovering the value of polyphenols to reduce the risk of cancer and heart disease. These antioxidants are a group of chemicals capable of removing the body called “free radicals”, compounds that can cause damage to cells and tissues.

Researchers at the University of Scranton, Pennsylvania, measured the total amount of polyphenols in whole grain flours, breakfast cereals, hot cereals and other grain products like pasta and cravings, cookies, chips and popcorn. “This is the first study that analyzes the total level of phenolic antioxidants in cereals consumed at breakfast and snacks,” says Dr. Joe Vinson, who led the study at the University of Pennsylvania Scanton.

“We found that whole grain products have, per gram, a comparable level of antioxidants to fruit and vegetables” said the scientist. The investigation found that between whole grain cereals, which have most antioxidants are wheat, corn, oats and rice, in that order. They found also that among the pastas, cookies, chips and other snacks, popcorn are those that have higher antioxidant values.

Without salt or sugar

According to Dr. Vinson, grains lose much of their nutrients and antioxidants during the production of cereals. However, the nutritional value of popcorn could be explained by the antioxidant is protected corn during the drying process of seed. And as soon as you pop to create the dove, you only lose a small amount of polyphenols.

The researchers also found that whole grains also have a high level of antioxiodantes. Experts say, however, that grain sold mainly for breakfast-containing high amounts of sugar and salt. So, they say, should avoid eating these sugary products.

Similarly, the popcorn can potentially be a healthy addition to the human diet, but only if you eat no sugar, salt and other food additives.

Fruits are perhaps the most exciting food for its diversity of colors and shapes. But besides showing what the naked eye, are among the foods with more nutrients and natural substances highly beneficial to health.

If we stop to think, we see that all fruits and vegetables, survive in the open, facing all kinds of weather conditions and attacks.All this is possible thanks to the protective substances and natural antioxidants they have. Ultimately these are the same chemicals that protect us when we consume food.

This means that we benefit absolutely with all those vitamins and nutrients that the fruit has. We filled our entire life.

What benefits gives us eat fruits?

• A daily ration of 3 to 4 fruits, naturally provide the daily requirement of vitamin C
• They provide a variety and quantity of vitamins and minerals, especially vitamin C
• Hydrates the body quickly.
• Help the proper functioning of the digestive system.
• It facilitates drainage of liquids, to be diuretic and purification of the body.
• They provide soluble plant fibers
• Do not add fat (excluding nuts, olives, avocado and coconut oils provide benefits for the body).
• They provide natural antioxidant vitamins.

The most abundant vitamin in fruits is C, and what is important in vitamin D, our body is not synthesized, so the food should provide it.

The amount of vitamin C in fruits varies widely, with kiwis, strawberries, raspberries and citrus those who enjoy greater content.

Vitamin C has a high antioxidant power, which becomes protective of tissues and cells of our body.

Vitamin C, must be replenished daily through food, since it does not accumulate in the body, the excess is eliminated in the urine.

It is also very easily destroyed by high temperatures, cooking, air and light. So it is best to eat raw fruits and ensure maximum intake of vitamins.

The main components of the fruit are:

• Water is the main component of the fruit.
• At about 100 grams of fruit, consume 80 to 90 grams of water. So eating fruit from a viewpoint of hydration, it is almost like drinking water. However, in case of certain food regimes should take account of their sugar content.
• Carbohydrates: Fructose is fruit sugar. Since fructose is a monosaccharide, the body absorbs and assimilates quickly. So we say fruits are a source of instant energy. Hydrates are also present glucose and sucrose.
• Fiber vegatal: Each 100 grams of fruit represent consume about 2 grams of fiber.
• Pectin, a type of fiber highly beneficial to the organism, is found mainly in fruits.
• Mineral salts: the consumption of fruits on a daily basis helps to regulate mineral balance in the body. They contain high levels of potassium and low sodium. They also provide magnesium, and calcium.
• Organic acids and aromas: these acids are normally tolerated by our body, except in special situations where we must turn to those fruits that are low in organic acids.
• Vitamins: fruits provide us with large amounts of vitamins, since they are particularly rich in carotenoids, powerful antioxidants that protect the mucous membranes and skin.

The caloric intake

There is popular belief that says it must discard the energy intake of fruits. This is a partial truth.

Your caloric intake comes from sugars or carbohydrates easily absorbed, and between one fruit and another there is a noticeable difference heat.

Consumed in excess is an increase of calories, which by the way your body produces them, can become lipid reserves in our body.

In turn, given the different energy intake with some other fruits such as avocado (avocado) compared with a tangerine (mandarin), consider this factor to include in a calorie-controlled portion.

Anyway, they are considered a wildcard in any diet, especially for its supply of nutrients (vitamins, minerals, etc.). It is best to consume as a snack or lunch, either at midmorning and midafternoon, not abuse drugs daily.

The recommended daily allowance is 3 to 4 pieces a day and this will cover the daily requirement of vitamins and minerals.

Look at the fruit as an extra dose of vitality that will always be grateful for our bodies.