Natural Antioxidants: What They Are and Which Foods to Find Them in

Antioxidants are enzymes or simple molecules capable of counteracting free radicals and, therefore, of carrying out a protective action on the cells.

In fact, the damage that free radicals can cause is now well known, such as cellular aging, weakening of the immune system and even damage to our genetic heritage.

Antioxidants prevent or slow down the oxidation reactions of other substances: this is possible because they themselves are oxidized instead of cellular structures.

For this reason they can be considered real “ antagonists ” of free radicals.

Free radicals, what are they?

Free radicals are nothing more than unstable molecules capable of triggering chain reactions that can cause very serious damage. In fact, they make our defense system ineffective, causing cellular degeneration, poor skin elasticity and in some cases even pathologies.

In fact, when the production of free radicals is excessive and/or the quantity of antioxidants is not sufficient, a condition of oxidative stress and the persistence of this condition can cause the onset of some neurodegenerative diseases.

Free radicals can form in our body for various reasons:

• External following excessive exposure to chemicals, pollution, ultraviolet rays etc.
• Internal due to an incorrect diet, drug or alcohol abuse, smoking, psychological stress or too intense physical activity.

A healthy organism is absolutely capable of defending itself from the attack of free radicals, but it is possible to "help" it with a healthy eating which includes a sufficient quantity of foods that contain natural antioxidants .

Endogenous and Exogenous Antioxidants

As we said previously, the body is able to defend itself from the harmful effects of free radicals through the presence of some enzymes capable of counteracting oxidizing agents.

These types of antioxidants are called endogenous (i.e. synthesized autonomously) among these are the glutathione , the coenzyme Q and the enzymes catalase And superoxide dismutase (SOD).

Many other natural antioxidants, called exogenous , they are taken with food and are of considerable importance because they form an additional protection network for our organism.

Natural Antioxidants: Where to Find Them?

Some foods, especially those of plant origin, contain many substances with more or less marked antioxidant action.

Among the best known we find some vitamins such as C and E, then polyphenols and carotenoids, but let's see in detail where to find these substances.

There vitamin C (or ascorbic acid) is present above all in vegetables such as asparagus, spinach and cabbage and in fruit, such as citrus fruits or in dog rose , while the vitamin E It is found in vegetable oils and dried fruit.

Instead, the Polyphenols They include a large and heterogeneous group of natural substances, including flavonoids, which are said to have a positive effect on the health of the organism.

THE flavonoids They constitute the largest group of natural phenols and each flavonoid can be more or less present in different types of plants such as fruit, plants, fresh vegetables, but they are also found in green tea , in wine and in cocoa .

For example, the catechins (or flavanols) are found inside some fruits but especially in green tea or in cocoa in dust and in grain . Or, the anthocyanins They are found in particular in berries such as the acai or in red fruits.

Finally, the carotenoids are plant pigments of a lipid nature, present in many fruits and vegetables ranging in colour from yellow to red, such as tomatoes, peppers, pumpkins, apricots, etc.

Antioxidants and Nutrition

Getting a good dose of antioxidants through your diet is the best way to do this. prevention . The concentration of these substances, however, varies significantly from product to product.

Another thing to keep in mind is cooking and long-term storage, which can affect the action of antioxidants in foods. For example, vitamin C degrades easily after cooking and is also very volatile. Other antioxidants, such as vitamin E, are more resistant. Others, such as lycopene in tomatoes, are even activated by cooking.

Furthermore, it is important to establish whether the protective action derives from individual antioxidant substances or from their “natural combination” in foods.

Therefore, if for some reason it is necessary to integrate this type of substances into your diet, you can resort to food supplements, but it is always better to opt for a food supplement. fruit-based , such as the acai and the dog rose , or plants , as in the case of moringa , rather than artificially synthesized supplements.

Sources:

• https://it.wikipedia.org/wiki/Antiossidante
• https://www.issalute.it/index.php/la-salute-dalla-a-alla-z-menu/a/antiossidanti
• https://www.fondazioneveronesi.it/magazine/articoli/alimentazione/antiossidanti-le-sentinelle-della-nostra-salute