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


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.

Health & Beauty Healthcare


Vitamins are essential for our body, condition development, growth, and health. For the most part, these are exogenous compounds that we must provide with food. Deficiencies called avitaminosis to cause a variety of diseases resulting from disorders of the processes in the body. Where will we find them? What exactly will they save us from? Do we supply the right amount with a diet?

Division of vitamins
Vitamins have been divided according to the physical properties to which solubility belongs. Therefore, we stand out
– water-soluble vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B12 (cyanocobalamin), C (ascorbic acid), biotin, folic acid;
– fat-soluble vitamins A (retinol and derivatives), D (cholecalciferol), E (tocopherol), K (phylloquinone).

The human body can store fat-soluble vitamins mainly in the liver. If the supply is too high, hypervitaminosis with toxic effects on the body may occur. The situation is different in the case of water-soluble vitamins. Excess is excreted in the urine, which is why it is important to ensure their optimal supply with food every day.
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Vitamins can also be ordered due to construction. All B vitamins have a nitrogen molecule, therefore they are included in nitrogen compounds, while the other vitamins are classified as nitrogen-free.

Vitamin functions
The concept of the vitamin was introduced by the Pole Kazimierz Funkek in 1911. The name comes from the combination of two words – vita (life) and amine (a compound of a basic nature). The Polish scientist discovered and named vitamin B1, valuable in the fight against beriberi disease (resulting from disorders of carbohydrate degradation, affecting damage to nervous and muscular tissue). The name itself indicates how important vitamins and vitamins are to live.

The group of fat-soluble vitamins is hydrophobic and polar molecules. Their structure and properties affect the functions performed in the body, the main one is participation in the regulation of calcium-phosphorus and the blood coagulation process. We also know that they are necessary for the process of seeing and creating epithelial tissue.

In contrast, water-soluble vitamins are coenzymes or co-factors of various in-vitro processes. They participate in the metabolism of proteins, fats, carbohydrates, and minerals.

Sources of vitamins
Vitamins can be found in both plant and animal products. Sea fish are rich in vitamins A and D, and walnuts and vegetable oils are a good source of vitamin E. Vitamin K can be found, among others, in green leafy vegetables and egg yolk. Whole grains, liver, and yeast are characterized by the richness of vitamins from group B. Vitamin C with antioxidant activity can be found in citrus, red paprika and wild rose. Demand for vitamins
The body’s demand for vitamins is very diverse. They are determined based on physiological status, age, sex, and physical activity. As mentioned before, vitamins are substances that we have to provide from the outside. However, under specific physiological conditions, the human body can synthesize several of them from provitamins. These include vitamin A synthesized from carotenoids, vitamin D3 from 7-dehydrocholesterol, vitamin PP as a tryptophan derivative. The bacterial flora in the gastrointestinal tract can synthesize some B vitamins and vitamin K.

Although vitamins do not provide energy for our body and are not building material, they are necessary for proper functioning. A monotonous diet, stress and excessive physical activity can lead to the weakening of the body due to the lack of adequate amounts of vitamins. We should include as many foods rich in particular vitamins as possible in our diet. It will allow us to enjoy health and vitality for many years.


Why sport is health?

Physical activity is an indispensable element of a healthy lifestyle. On each side, we hear that sport is health, and its practicing positively affects our physical and mental well-being. Why is it worth doing sports? 


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The sedentary lifestyle causes us to move less and less. In the morning, get in the car parked right after our home, go to work, and then spend at least eight hours in the office, sitting at the desk. After work, back to the car and home. And then just relax in front of the TV or computer. This is the scenario of the day of most of us. We miss traffic! And we all know that Sport is health. Why is it worth cultivating? 

1. Physical activity positively affects the appearance of our figure. That’s why everyone who dreams about losing a few kilos, along with a proper diet, should also take care of the movement. Exercising, we burn fat tissue faster, we sculpt muscles and shape the figure. However, people with the right weight should not feel justified. Remember that depending on the choice of physical activity, we can lose weight or only shape the figure, improve posture or firm the body. It’s important to find the right sport for yourself. 

2. Regularly we strengthen our muscles and joints, thanks to which we will enjoy their fitness for many years. We have a better chance of being independent and independent of old age. 

3. We reduce the risk of civilization diseases in the future. Coronary heart disease, myocardial infarction, diabetes or obesity – these are just some of the diseases that we can avoid regularly by doing sports. 

4. Sport is an excellent method to get rid of stress, relieve accumulated tension and relax after a full day of work. An oxygenated, rested and regenerated organism will better cope with obstacles of a physical and mental nature. Outdoor sports, which provide us with beneficial contact with nature, may be especially relaxing. 

5. People who play sports are happier! During physical activity, our body produces endorphins, or hormones of happiness. Effect? Improving mood and fitness, not only physical. 

6. Increased physical activity also has a positive effect on our beauty. Sweating, we get rid of accumulated toxins from the body, and the regularly cleaned body functions and looks better. 

7. By setting ourselves successive goals in sport and gradually realizing them, we gain not only better and better physical condition, but also the feeling that there are no impossible things for us. We are strengthening not only physically, but also mentally! 


You can read also: Top 5 supplements for athletes


The impact of sport on well-being

Do you want to look at the world with optimism, gush energy and have a sense of success? Bet on sports. As it turns out, sport is not only about health. Regular physical activity improves well-being on a daily basis, influences the organization’s ability, shapes a strong will, and even increases the chance of success in professional life.

Why sport is health? 

Poles definitely see the health aspect of sport. More than half of the respondents participating in the study indicated an improvement in physical condition as the most important benefit resulting from practicing sports. For women, the advantages associated with appearance are particularly important – 33% of them appreciate the improvement in the appearance of the figure, and 26% weight loss. 


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But sport also affects emotional development. According to Poles, a regular movement improves the organization’s ability, shapes a strong will and perseverance in pursuing a goal. He also develops team values ​​- he teaches teamwork skills, healthy competition and fair play, responsibility for others, solidarity and facilitates making new friends. People practicing sport more often think that they have been successful in their professional life and declare a sense of self-satisfaction, fulfillment and satisfaction. Through physical activity, we learn to respond correctly to failures in the event of a loss, but also to the emotions associated with victory and success. Sport develops our horizons, and also gives the opportunity to meet new people and explore new places. 

If there are so many benefits to sport, why are not we moving so much? The report shows that for 61% of Poles sport still has a small role in life. Most often, low physical activity is justified by the lack of time, fatigue, sometimes also perceiving sports activities as boring and unattractive. From somewhere we know it? 

The old saying says if you do not check, you will not be convinced. Summer months encourage more activity – it is worth checking what benefits sport can bring to us and our loved ones. 


You can read also: Sport and drinking alcohol