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Healthcare Strengthen immunity

Garlic

Let food be a medicine and medicine be a food – said the father of medicine Hippocrates, who used garlic as a medicine for many diseases. In folk medicine, this vegetable fulfilled the role of a natural antibiotic and helped to fight all infections. Grandmothers prepared tasty toasts rubbed with fresh garlic or less tasty, but incredibly effective milk with garlic and honey. In many homes, garlic is still used as a first aid when the immune system is weakened. To help our health, add a clove of garlic to the dishes every day. To eliminate the unpleasant odor after eating garlic, eat parsley.

 Free allicin

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In garlic, we can find, among others sulfur compounds, enzymes, amino acids or minerals. The specific taste and smell of garlic is given by sulfur-containing compounds. Among them, we distinguish allicin, a substance that is a biologically active component of garlic and has a number of antibacterial and antifungal properties. Allicin is produced only after chopping or crushing garlic cloves.

The raw health benefits of the body are the greatest health benefits for our body. However, due to its characteristic taste and smell, garlic in this form may be reluctantly eaten by us. Therefore, it is worth combining garlic with other products, eg with mint, parsley, thyme, which will neutralize the unpleasant odor.

In order to increase the health properties of garlic in cooked dishes, it should be left to it for a moment after being crushed or sprinkled with a bit of lemon juice.

Fermented Black Garlic 400mg

These effects significantly increase the activity of the allinase enzyme, which converts the inactive allin to allicin. Instead of frying the garlic at the beginning of the preparation of the food, it is better to press it through the press at the end of cooking or eat raw.

Combat the infection!

Garlic due to its composition is often referred to as a natural antibiotic. Many studies emphasize the beneficial effect of garlic on the body’s defenses. Garlic strengthens and regulates cellular reactions of the immune system, thanks to which we can reduce the risk of influenza or other infections. However, when we get sick, garlic will help us reduce the time of occurrence of nagging symptoms thanks to strong antibacterial action.

As already mentioned before, garlic extracts containing allicin in their composition have antifungal activity. In many studies it was found that garlic inhibits the growth of fungi, bacteria and parasites.

Thanks to these properties, it could be used in lung diseases or gastrointestinal infections.

It should also be noted that garlic has strong antioxidant properties by affecting the enzymes dependent on S-glutathione transferase. Such properties are important in the fight against cancer.

It is worth knowing, however, that garlic can interact with other drugs. Therefore, remember not to take garlic simultaneously with antiviral or antipyretic drugs, because we can increase the risk of liver damage.

Garlic against obesity and heart attacks
Recent research indicates that the sulfur substances contained in garlic, which have anti-inflammatory properties, can effectively protect against the formation of fat cells – adipocytes. Currently, obesity is perceived as a disease with chronic inflammation leading to many complications, including atherosclerosis. This is because fat tissue produces a lot of hormones and inflammatory agents, it is not just an energy store, as it was once thought. Sulfur compounds also act as antioxidants, reduce the oxidative stress caused by free radicals.

The beneficial effects of garlic, or more precisely allicin, can be seen in the case of cardiovascular disease. Garlic can prevent atherosclerosis, thrombosis and arterial hypertension. It helps to lower LDL and triglycerides. Contained in garlic substance – ajoen – is a natural anticoagulant, reduces the risk of heart attack and stroke.

Something for athletes
Garlic was one of the first performance-enhancing substances used by Olympic athletes in ancient Greece. It works by improving oxygen transport in the body by affecting iron metabolism. Iron is necessary for the formation of red hemoglobin in the blood cells, which has the ability to combine with oxygen. Research indicates that garlic can also reduce fatigue after exercise and lower the peak heart rate.

Odorless Garlic

Cancer drug?
The compounds contained in garlic have strong anti-cancer properties. They help fight free radicals that contribute to cell damage and their mutation into cancer cells. It has also been proven to influence the activation of a molecule that protects against cancer. Garlic thanks to bactericidal properties helps in the fight against the bacterium Helicobacter pylori, which is responsible for the formation of inflammation, ulceration and consequent stomach cancer. It also protects against the harmful effects of heavy metals, which are also potentially carcinogenic.

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Healthcare

Free radicals

Excess free radicals in the body are the main cause of aging of the body. However, we have many products at hand that fight these harmful atoms. They are strictly classified by the ORAC scale. What food is worth reaching for?

What are free radicals?
Free radicals are found in every body. Their harmful effects are balanced by antioxidants. The most important thing is that the right proportions be maintained between them.

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Free oxygen radicals function in the body as independent atoms, ions or molecules that have a single, unpaired electron on the outer orbit, which makes them highly reactive. By attaching an electron, they cause the oxidation of each molecule or atom with which they will react. Their purpose is compounds such as nucleic acids, proteins, unsaturated fatty acids, polysaccharides and lipids (e.g., cholesterol). The radicals are needed for man, but only in a small amount. Inappropriate food and abnormal lifestyle result in excessive storage. This leads not only to premature skin aging, but also to serious diseases, including atherosclerosis and cancer

What is ORAC?
ORAC from English means the ability to absorb reactive oxygen by antioxidants. In nature, there are products that naturally help the body cope with excess free radicals. They slow down the aging process and prevent a series of diseases caused by the oxidation of molecules. Thanks to the ORAC-FL measurement method, it is possible to determine which products have the best ability to absorb oxidants.

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ORAC scale
Using the ORAC-FL measurement method, scientists evaluated products often used in the kitchen in terms of antioxidant content. The amount of antioxidants is expressed in micromoles per 100 g of a given product or 1 dm3 of the tested solution. Cinnamon occupies a high position in a given classification. This spicy spice can contain up to 267.536 μmol of antioxidants. Similar amounts of antioxidants include spices and herbs such as cloves, turmeric, dried oregano, thyme, parsley. A little lower on this list are acai berries, cocoa and cumin. The content of antioxidants does not exceed 200 μmol in 100 grams.

Other popular products containing high concentrations of antioxidants include black aronia, wild rose, oranges, tangerines, walnuts, beans, blueberries, cranberries, dried plums, raspberries, dried peaches, cherries, raisins, red cabbage and spinach.

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Suggested dishes using the ORAC scale
When preparing meals at home, it is worth using the knowledge that science provides. First of all, it is recommended to add herbs to the dishes, including turmeric, cumin and cinnamon. You can also try to prepare dishes based on ORAC products that are valuable on the ORAC scale. The salad we propose is based on foods rich in antioxidants.

You will need to prepare a portion for one person

– fresh spinach 25 g (handful),

– 1/4 of the head of the average red cabbage,

– raisins 8 g (teaspoon),

– walnuts 15 g (spoon),

– dried cranberry 12 g (spoon),

– natural yogurt 50 g (2 tablespoons),

– mustard 10 g (teaspoon),

– a pinch of salt, turmeric and freshly ground pepper.

Cabbage leaves should be cut into small strips, and then added to them spinach (baby variety does not require cutting into smaller parts), dried fruits and nuts. In a separate glass, prepare the sauce – add yogurt, a pinch of turmeric, salt and pepper to the yogurt. Mix thoroughly and combine with the rest of the ingredients.

Nutritional value

Carbohydrates 26.7 g

Protein 9.1 g

Fats 10.9 g

The energy value of 255 kcal

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When preparing meals, it is worth remembering that the thermal treatment reduces the amount of antioxidants in products, hence, if possible, the products containing them are best eaten raw.

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Healthcare Strengthen immunity

Antioxidants

Everyone knows that a high content of vegetables and fruits in the diet, as well as other nutritious plant products, can limit oxidative stress and many diseases associated with it. This is due, among other things from the content of antioxidants that fight free radicals and protect our tissues from damage.

Although fruits and vegetables are indeed the richest sources of antioxidants in our diet, other products, sometimes unrelated to them, also have antioxidant properties. A great example are spices that look innocent, but have a big impact on our health!

Free radicals and oxidative stress
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Free radicals in the scientific literature are often referred to as reactive oxygen species because they are its metabolites and are characterized by higher reactivity. These reactive oxygen species are a by-product of normal oxygen metabolism. It is estimated that about 5% of oxygen delivered to tissues is processed into free radicals.

Low physiological levels of free radicals are required for the smooth functioning of the system. For example, in the muscles their presence allows for maintaining normal tension and performing contractions, however excessive production prevents the functioning of muscle fibers, which leads to weakness and fatigue.
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Excessive production of reactive oxygen species is primarily known for causing oxidative stress. Free radicals can cause direct damage when they react with protein components and lipids.

The concentration of free radicals achieved in normal conditions is harmless because it is effectively neutralized by enzymatic mechanisms, for example, glutathione peroxidase. However, excessive production of free radicals outweighs the body’s defenses and then only antioxidants provided with food can help.

Antioxidants

Due to the growing risk of diseases associated with oxidative stress, there is a growing interest in substances that can protect human health.

Antioxidants are ingredients that have antioxidant properties and can remove free radicals. Among them, you can mention mainly vitamins A, C and E, selenium and bioflavonoids.

Among the classic antioxidants, the strongest antioxidant effect is attributable to vitamin E, the effectiveness of which is confirmed by many studies.

Reactive oxygen species can damage various cells in our body, which is why a high intake of antioxidants may reduce the risk and consequences of diseases such as cancer, atherosclerosis, Parkinson’s disease or cataracts.

Ranking of antioxidants in spices

Most spices and herbs have a particularly high antioxidant content per 100 grams of the product. Unfortunately, we rarely use them in such large quantities, that’s why they can not be compared by weight to normal food products.
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Despite this, spices are an important element contributing to the increase in total consumption of antioxidants, especially in dishes originating from regions where spicy flavors dominate.

Cloves, mint, and cinnamon deserve special distinction. The former has the most antioxidants and should have a permanent place in every kitchen.

Other products rich in antioxidants

It is worth remembering that these products of plant origin are the main source of antioxidants in the diet. A direct comparison of meat products with fruits, vegetables, and nuts shows that this second group has on average up to 33 times more antioxidants.

A good and easy-to-eat source of antioxidants are berries – different varieties of them, which are characterized by a high content of flavonoids, tannins, and lignan. To combat the accumulated free radicals, it is also worth eating nuts.
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Among the sources of antioxidants are also some unexpected items, such as coffee and tea. In recent years, there have also been studies showing that chocolate has strong antioxidant properties. This is due to the cocoa content, so it is best to choose bitter chocolate.

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Healthcare

Alpha lipoic acid – a hit among antioxidants

Alpha-lipoic acid hiding under the abbreviation ALA is also known as thio-octanoic acid. In terms of structure, it resembles vitamin, but it dissolves in both water and fats. Let’s learn about the properties, application and sources of alpha-lipoic acid. 

The organism has learned to produce this substance, but in rather small quantities. In addition, ALA acid can also be found in some foods. Alpha lipoic acid occurs in a double role – a compound that supports the conversion of food into energy and a strong antioxidant. One day, an unknown scientist stated an important regularity – in order to use the potential of alpha-lipoic acid as an antioxidant, it must be supplemented, and the shelves of pharmacies and some stores hit ALA in capsules. 

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Alpha lipoic acid supports vitamin C and E 

Alpha lipoic acid acts as an antioxidant for special tasks, it does not replace vitamin C or E – the strongest antioxidants among vitamins. Alpha-lipoic acid works with them by regenerating their antioxidant properties. The issue of solubility is not irrelevant here. As we remember, vitamin C is soluble in water – fights free radicals in the aquatic environment. Vitamin E is fat-soluble and develops its potential only in such an environment. ALA dissolves in both water and fats, which is why its activity is so effective. 

ALA acid as a regulator of blood sugar level 

Alpha-lipoic acid effectively supports the treatment of patients suffering from type 2 diabetes, because it improves the sensitivity of cells to insulin and supports the transport of sugar into cells. Patients with type 2 diabetes often have low sensitivity to insulin. This condition, known as insulin resistance, appears before the development of diabetes. In addition, diabetics are exposed to complications on the diabetic basis – even heart and nervous system diseases. Alpha-lipoic acid helps prevent this. A powerful antioxidant protects cells against damage that gives rise to diabetic neuropathy. ALA acid also protects the liver – this compound increases the level of cysteine ​​used for the synthesis of glutathione known as a highly detoxifying substance of the liver. 

Alpha lipoic acid directly affects stem cells 

Alpha lipoic acid stimulates stem cells to divide and differentiate. This effect is limited to the liver. ALA acid in this way promotes the regeneration of the damaged organ. It is used both in the course of acute liver diseases and in the case of chronic diseases. The potential of the discussed supplement can also be used in the fight against the excess of heavy metals in the body, such as lead, cadmium or mercury. Heavy metals can form chelates with ALA and can thus be safely removed from the body. ALA has a beneficial effect on diseases associated with excess metals, e.g. iron, in the case of a condition called hemochromatosis. 

It supports the most active 

Alpha-lipoic acid effectively supports the process of losing weight in people who are physically active. This ingredient is a coenzyme needed for the metabolism of fats and carbohydrates. Thanks to it, an energy molecule can be created that occurs in cells. Alpha-lipoic acid improves the availability of glucose in the muscle cells necessary for energy production. 

Where can we find ALA acid? 

As mentioned above, ALA acid can be found in some types of food, including liver, beef and yeast. Animal sources of ALA also include offal other than the liver. The springs and broccoli are plant sources of lipoic acid. In animal organisms (also in humans) this compound is formed by the synthesis of cysteine ​​and caprylate. The amount of alpha-lipoic acid provided with food is, however, insufficient to benefit from its operation. Therefore, most people go for supplements that contain it. And so, the recommended daily dose is between 20-50 mg per day – for a healthy adult consumer. The situation is slightly different in the case of diabetics, where the recommended daily dose is in the range of 300-600 mg per day. However, you should not take as much ALA as you can without consulting your doctor. When selecting the preparation, attention should be paid to bioavailability – individual funds available in pharmacies may differ in this respect. Preparations containing liposomal ALA are particularly recommended. Its advantage is that ALA derived from a tablet or capsule has a short half-life in plasma. In addition, he has difficulty in overcoming the blood-brain barrier. The liposome is stable and ensures the prolongation of the action of alpha-lipoic acid. Liposomal molecules can also lead to prolonged action and more efficient entry into the brain. 

Safety of pricing over effectiveness 

It is necessary to use the exact dosage in such doses as recommended by the doctor or manufacturer on the packaging, although no adverse effects have been identified so far – however, this does not mean that there is no risk of their occurrence. By supplementing alpha lipoic acid, you can simultaneously supplement vitamin E and vitamin C. If you suffer from diabetes, remember to systematically control the level of sugar in the blood during the supplementation period, especially when you additionally use oral medications, which work by lowering blood sugar levels. 

Vitamin or fatty acid? 

Referring to the information on ALA from various sources, one can also come across the data according to which this compound is an eight-carbon fatty acid whose structure includes saturated bonds. On the other hand, ALA is also a coenzyme of fat oxidation pathways and a powerful antioxidant. It protects energy centers of somatic cells from the adverse effects of metabolic stress. ALA is therefore not a single face, and any information can in fact be considered truthful and justified in the light of current medical knowledge. However, it should be emphasized that the acid was previously considered to be a vitamin. It was also thought that ALA acid was derived exclusively from plants. Today we know that this fatty acid can also be produced in the body of animals and humans. 

DHLA may be formed from lipoic acid 

The structure of ALA is characterized in that the seventh and eighth carbon atoms are connected by a sulfur atom thus forming a dithiol ring. This ring can be cleaved, resulting in the formation of DHLA (dihydrolipoic acid). 

A supplement used in medicine 

Alpha lipoic acid is not only recommended as a dietary supplement. The fatty acid is also seriously treated by conventional medicine. It has valuable immunomodulatory, antioxidant and hypoglycemic properties. The first of these properties are used in the treatment of asthma and multiple sclerosis. They are diseases in the course of which the immune system becomes excessively reactive. In turn, due to its antioxidant and hypoglycaemic properties, ALA has also been used in the treatment of type 2 diabetes, which has already been discussed above. 

But this is not the end! 

Conventional medicine sees ALA acid as an adjunct to the fight against civilization diseases, not only because it slows down the aging process of the body. Doctors are of the opinion that the proper use of alpha-lipoic acid helps in the prevention of atherosclerosis and heart disease. This fatty acid improves the functioning of the endothelium of the blood vessels. In addition, ALA supplementation significantly improves lipidogram results because it lowers total cholesterol. During the course of supplementation, the LDL cholesterol level in the body decreases and the HDL fraction increases. For those who are slimming, suffering from overweight or obesity – ALA is beneficial because it reduces the amount of hunger hormone (leptin). In addition, this chemical compound effectively limits the adverse effects of chemotherapy. 

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Healthcare

Dandelion – health properties and application

Dandelion (Taraxacum officinale), otherwise common dandelion or popular milkweed is a widespread perennial from the Asteraceae family. Nuns is a plant inhabiting areas of Europe, Asia and North Africa. The common occurrence of dandelion caused that it is often regarded as a troublesome weed occurring in gardens, on sidewalks and fields. However, the healing and health-promoting effect of dandelion has been more and more appreciated for centuries and is used in natural medicine and cosmetology. 

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The first information about the medicinal use of dandelion is recorded in X and XI. Arab doctors used dandelion to treat liver and spleen diseases. In North America, infusions were made from nuns that were given to patients to treat kidney disease, heartburn and indigestion. In Turkey, the use of dandelion is often used as a laxative, diuretic and hypoglycaemic agent. In the sixteenth century German physician Leonnhard Fuchs described for the first time the action of a dandelion in the treatment of diarrhea, diseases of the spleen, liver and gout. Dandelion is a plant containing a number of compounds, thanks to which it owes its healing and therapeutic antioxidant, antibacterial, anti-inflammatory and anticancer properties. Due to the high nutritional value is also used in gastronomy, and its nurturing properties are used in cosmetology. So what makes dandelion more and more popular? What are its healing properties and where and in what forms can it be found? 

The content of active substances in the dandelion 

The dandelion contains a number of substances such as phenols, terpenes, proteins, unsaturated fats, vitamins and minerals. The leaves of the dandelion contain mainly polyphenols, coumarins, sesquiterpene lactones and flavonoids, as well as vitamin A, the content of which is higher than in the carrot root. Green leaves also contain large amounts of vitamin C, B vitamins (B1, B2, B6), vitamin E, vitamin K1, calcium, iron, manganese, silicon and magnesium salts. Other compounds contained in the nun are free sterols (sitosteryna, fitosterine) and β-amirine, or taraksasterol. The dandelion root contains inulin and phenolic acids. The other ingredients contained in the dandelion are polysaccharides and small amounts of pectin, resins and mucus. 

Medicinal properties of the dandelion 

Antioxidant effect 

The antioxidant properties of the dandelion are due to the presence of a large amount of polyphenolic compounds. Research has shown that the infusion of medical leaves inhibits the formation of free radicals. The protective effect of infusions from the dandelion on the liver cells has also been demonstrated thanks to the ability to inhibit oxidative stress. 

Anti-cancer effect 

Studies have shown that the extract from the roots and leaves of the dandelion has inhibited the invasion of breast and prostate cancer cells. Research confirms that dandelion extracts affect the decrease in the number of cancer cells in the body. Extracts from the dandelion root cause apoptosis (death) of skin cancer cells. 

Hypolipidemic effect (lipid-lowering) 

Research has shown that extracts from dandelion leaves and roots affect the prevention of diseases caused by excessive consumption of cholesterol (coronary disease, atherosclerosis). Extracts from the dandelion reduce the level of total cholesterol and triglycerides in the blood. Studies have also shown that they inhibit fat cell formation processes and help reduce fat accumulation in mature fat cells. 

Antibacterial effect 

Studies have shown that the active substances contained in the active nuns show antimicrobial activity. Inhibition of bacteria such as Salmonella typhi, Escherichia coli, Streptococcus aureus has been confirmed. The action inhibiting the growth of bacteria gives the possibility of using dandelion preparations in auxiliary antibiotic therapy. 

Medicinal use of a dandelion 

Dandelion has a cholagogic and choleretic effect. Regular drinking of dandelion infusions improves digestion, and root juice helps in disorders of liver function and improves the functioning of the gall bladder. It also has a laxative effect. 

Infusion of dandelion leaves used in edema and renal failure allows to relieve the symptoms of diseases. It is used as an aid in the treatment of kidney stones and bladder diseases. 

A syrup is prepared from the flowers of the dandelion, which, with its consistency and smell, resembles honey. It contains vitamins A, C and B vitamins as well as iron, magnesium and silicon. It lowers the level of total cholesterol in the blood and improves the lipid profile. It can be used as an aid in the treatment of colds and coughs. It strengthens the immune system and has antidiabetic and anticancer properties. 

Preparations with dandelion 

There are many preparations on the market, which can contain dried leaves and dandelion root. The most popular are ready-to-brew herbal teas. Dietary supplements and syrups with dandelion extract can be found in pharmacies and green food stores. 

Dandelion in gastronomy 

The dandelion flowers are used to prepare wines, desserts and the aforementioned syrup. In France, the leaves of nuns are a well-known and popular addition to salads, and in the USA a decaffeinated substitute for coffee and tea is prepared from the roots of a dandelion. Not very popular, and valuable dandelion honey, also known as May honey, is produced by sours from nectar obtained from dandelion. 

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Healthcare

Why is it worth eating raspberries?

Raspberries belong to fruits that are distinguished not only by their unusual aroma and exceptionally pleasant taste, but also by having a high pro-health value. Unfortunately, in the fresh form, they are only available for a relatively short period of the year, hence it is worth using this time well and filling them with food. Why? Here are the five most important reasons. 

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Even people who use extremely low-carb diets can safely afford a portion of raspberries, 100g of these fruits provide, indeed, about 10 – 12g of total carbohydrates, but more than half of this dose is dietary fiber. Sugars such as glucose and fructose are just from 4 to 5g, which is almost three times less than in apples and even five times less than in bananas. Of course, the low content of digestible carbohydrates also translates into low calorific value of these fruits. 

Raspberries are a good source of vitamin C with antioxidant properties that protects our body against the negative effects of free radicals.

In 100g of these fruits is about 25-30mg of vitamin C. In addition, raspberries are also a decent source of vitamin K involved in blood coagulation processes and folic acid necessary for the proper functioning of the nervous system and involved in the formation of blood cells. 

In the composition of fat-burning preparations, you can often find a component hidden under the name raspberry ketone. This is called raspberry ketone, which – as the preliminary research shows – affects the activity of catecholamines such as norepinephrine and intensify the fat burning process. Some sources suggest that raspberry ketone may favorably affect parameters such as insulin sensitivity, which is also a highly desirable phenomenon. I do not think I need to add that fresh raspberries are the natural source of this compound. 

Phenolic compounds and anthocyanins present in raspberries can suppress the activity of inflammatory mediators and reduce the intensity of the inflamation process (chronic inflammation). Considering that our modern diet is characterized by a high proportion of pro – inflammatory compounds and bearing in mind the fact that many dangerous diseases have inflammatory background (including obesity, atherosclerosis) the raspberry properties described above become extremely valuable

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You can read also: What are raspberry ketones and how do they work?

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Antioxidants in food – natural protection

What are antioxidants? 

Antioxidants (or antioxidants) are designed to fight free oxygen radicals. Free radicals are a very active form of oxygen that often reacts with the cell’s DNA causing damage to it. As a result, the body is aging faster and is exposed to the development of civilization diseases, such as cancer, atherosclerosis or type II diabetes. 

Free radicals are created in food as a result of, for example, frying, smoking, long storage. They can also form in the human body under the influence of stress, smog or UV radiation. 

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The strongest antioxidants are hidden in the human body and are some of them enzymes. However, in the modern world, internal protection is often not enough, so it is worth completing it by introducing sources of natural food antioxidants into the diet. 

Antioxidants in food 

Natural antioxidants for foods can be vitamins, minerals, dyes and other compounds found primarily in products of plant origin. Antioxidants fight excess free radicals, which is the cause of oxidative stress. This phenomenon is conducive to cancer, inflammation and aging. 

It has been proven that some antioxidants from foods (eg flavonoids) can inhibit the sticking of platelets, which leads to the formation of so-called atherosclerotic plaque. 

You can include natural antioxidants from food 

vitamin C (pepper, parsley, currant, citrus), 

Vitamin E (sunflower oil, pumpkin seeds, wheat germ), 

vitamin A (egg yolk, milk, tuna), 

selenium (Brazil nuts, legumes, herrings), 

manganese (bran, wheat germ, walnuts, dried plums). 

The strong antioxidants are also compounds that give intense color to vegetables and fruits. It is a form of protection against sun rays and insects. The dyes that are antioxidants include, among others 

polyphenols (including, above all, flavonoids – blueberry, blackcurrant, chokeberry, red wine), 

chlorophyll (green leafy vegetables), 

beta-carotene (apricots, carrots), 

lycopene (tomatoes, watermelon). 

Other compounds with antioxidant features are 

glutathione (avocado, asparagus, broccoli), 

catechins (green tea). 

If you want to increase the antioxidant capacity of your body, eat more vegetables and fruit. Take advantage of seasonal ones, but in the autumn and winter, frozen foods will perform equally well. Cooking slightly affects the content of antioxidants, and in some cases even improves their absorption. This happens with lycopene, which is better absorbed from tomato sauce than from raw tomatoes. Strong antioxidants are also found in legumes available throughout the year. 

Fresh herbs and spices

Not only that they smell insanely and create a taste of dishes, they are also a source of important antioxidants. According to the ORAC index, which assesses the antioxidant capacity of foods, the strongest natural antioxidants are fresh herbs and spices. 

Dietary supplements with antioxidants? 

It turns out that when antioxidants are isolated from food, they can lose their positive properties. Studies have shown that in some cases, antioxidants from dietary supplements can even work to the detriment of others. 

One of the famous studies showed that beta-carotene administered as a single compound instead of reducing the risk of cancer in smokers significantly increased it! 

Therefore, remember to focus primarily on natural sources of antioxidants! 

TOP 10 natural antioxidants 

See which products have the most natural antioxidants! 

cloves 

Cinnamon 

Dried oregano 

Turmeric 

Cocoa 

Aronia 

blueberries 

Raspberries 

artichokes 

Pecan nuts 

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