Know 5 essential antioxidants for skin and body
There are various types of antioxidants necessary for the skin and body in the food we consume. But they are found more in seeds and colored vegetables. You may have heard a lot about antioxidants. But most people don’t have enough information in this regard and there are various questions regarding antioxidants that we will examine under the following headings:
What is an antioxidant?
What does oxidation have to do with antioxidants?
What are the side effects of antioxidant deficiency?
What are the essential antioxidants for skin and body?
Can supplements be as good as natural sources of antioxidants?
What is an antioxidant?
Antioxidants are substances that can protect the body against free radicals. They are even effective in preventing heart diseases, diabetes, cancer and other diseases.
Free radicals are molecules that are usually produced after the breakdown of food in the body, tobacco smoke and radiation. If the level of free radicals in the body becomes too high, it can cause a lot of damage to the body. In fact, your body needs antioxidants to protect itself.
These compounds are abundantly found in fruits, vegetables, and all kinds of plant foods. Vitamin C and vitamin E are effective antioxidants that prevent damage caused by free radicals. Carotenoids, flavonoids, phenols, tannins and lignans are other essential antioxidant compounds for the body. Sources such as vegetables, whole grains, nuts and seeds, seeds, spices and even cocoa are other useful antioxidant sources.
Whole grains, fruits and vegetables are among the sources of antioxidants that provide the body with a lot of fiber and also contain saturated fat, good cholesterol, vitamins and minerals. So try to enjoy diversifying them.
What does oxidation have to do with antioxidants?
The oxidation process causes damage to the cell membrane and other structures such as cell proteins, DNA and lipids. When oxygen is metabolized, it produces unstable molecules called free radicals that steal from other molecules to replenish themselves. That is, they damage other cells and even DNA. Diet
The oxidation process may be accelerated by smoking, alcohol, stress, air pollution and some other factors. These damages can be prevented as much as possible by taking antioxidants.
What are the side effects of antioxidant deficiency?
The lack of antioxidants in the body makes it easier for free radicals to continue their destructive process. As a result, the following problems will occur:
Decreased vision and deterioration of the lens of the eye
Inflammation of the joints or arthritis
Accelerate the aging process
Increased risk of coronary artery disease
Increased risk of damage to nerve cells in the brain
Background of specific cancers
Background of multiple skin injuries
Infectious and viral diseases. related content : List of the worst foods for people who want to lose weight
What are the essential antioxidants for skin and body?
Antioxidants are found in many food sources and may prevent the damage they cause by neutralizing free radicals. Their types include vitamins A, E, and C, as well as the minerals zinc, copper, and selenium.
Keep in mind that phytochemicals in plants have more antioxidants than other sources. Lycopene in tomatoes and anthocyanins in blueberries are among the non-nutritive phytochemicals that protect the body against free radicals. But we must examine the useful ingredients more closely.
- Vitamin C to prevent diseases
This source is an essential antioxidant for the body. Vitamin C is water soluble and must be supplied to the body daily. The following are among the best sources for this vitamin:
Citrus
Fruits such as apples, pomegranates and kiwis
Raw vegetables
- Consumption of flavonoids
Other antioxidant compounds include flavonoids. Usually, to get this source, you have to use vegetables and fruits. You can use the following sources to get flavonoid compounds:
Tea
Green tea
Citrus
an onion
Apple
- Lutein is an essential antioxidant
Lutein is one of the strong antioxidants that has a great effect in preventing cancer, narrowing of blood vessels and eye and skin diseases. According to research, people who are exposed to the sun frequently are better candidates for skin diseases. Even the destruction of damage to the cells inside the eye is more in them. Getting 6 mg of lutein per day helps eye cells to be more resistant to sunlight damage. Among the best sources that can be introduced for this essential antioxidant are the following:
Cabbage varieties
Broad leaf vegetables such as spinach
- Beta-carotene and vitamin A
Beta-carotene is an orange pigment that is an excellent source of essential antioxidants for the skin and body. It is a precursor of vitamin A and is converted into vitamin A in the body. This substance can help the skin against UV damage. It even prevents cancer. Among the best sources for them are the following:
Beta-carotene: mango, pumpkin, carrot, spinach, parsley, apricot
Vitamin A: sweet potato, carrot, milk, egg yolk, liver
- Vitamin E is an essential antioxidant
This antioxidant is one of the fat-soluble vitamins. That is, in order to be absorbed by the body, there is a need for useful fat. This vitamin plays an important role in protecting the cell membrane against oxidative damage. Among its best sources, the following can be mentioned:
Avocado and olives
All kinds of nuts and seeds
Grains
Seafood