Antioxidants...the protection from the effects of free radicals.

Antioxidants are natural substances that protect the body's cells from the effects of free radicals.

Our body produces free radicals through the process of metabolism, that is, they are the natural by-products of metabolism. But they are also made in response to environmental or chronic stressors. Through a series of chemical reactions, they can cause oxidative stress in the body, destroying cell membranes, the cell's DNA molecule and, therefore, the cells themselves. Oxidative stress, especially chronic, is associated with several serious diseases, such as cancer, heart disease, and certain neurodegenerative diseases, such as Alzheimer's and Parkinson's.

The human body has mechanisms for neutralizing free radicals, which are activated through many components obtained from food which it uses as weapons and tools to contribute to the neutralization of free radicals, and these are antioxidants.

Long-term research has shown that the consumption of antioxidant foods helps the body to defend itself and fight against any danger, arming the immune system with natural strong antioxidants that it receives from the various foods, which are vitamin C, vitamin E, carotenoids, such as β-carotene, lycopene and lutein, selenium, zinc, polyphenols, tannins and lignans.

Some more specific examples of the benefits of antioxidants are:

• They slow down the speed of ageing by fighting free radicals that damage cell membranes and tissues. They also keep the skin elastic and protect it from premature ageing, limiting collagen breakdown.

• They protect bones and joints, limiting swelling, inflammation and degenerative changes.

• They help protect vision and eyes, as antioxidants such as vitamins C and E and beta-carotene prevent macular degeneration and delay age-related vision problems. They improve the functional state of the retina of the eyes, enhancing vision.

• They strengthen and protect the body against cancer, as some antioxidants can and do contribute to destroying cancer cells and slowing down carcinogenesis mechanisms.

• They contribute to the prevention of strokes and other cardiovascular diseases, again by fighting free radicals that destroy blood vessels.

• They contribute to the prevention of dementia and diseases such as Alzheimer's, as they protect cells from oxidative stress, which plays a vital role in the creation of neurodegenerative diseases. At the same time, they improve mental abilities and mental mood, protecting neurotransmitters from oxidation and improving cerebral microcirculation.

Natural sources with the highest antioxidant content.

Vitamin A: Eggs, dairy products, liver, fish oil

Vitamin C: Citrus fruits, strawberries, cherries, kiwis, blackberries, melons, tomatoes, green peppers, green leafy vegetables, broccoli, cauliflower, etc.

Vitamin E: Vegetable oils, refined grains, nuts, eggs, dark green vegetables, sprouted seeds.

B – Carotene: coloured vegetables such as peppers, green leafy vegetables, carrots and all the above.

Selenium: Meat, liver, seafood, olives, nuts, avocado.

Flavonoids: Apples, blueberries, peas, apples, broccoli, soybeans, green beans, red wine, green tea, seaweed.

Flavonols: Tea, apples, cranberries, chocolate, red wine

Resveratrol: Dark red and purple fruits, such as red grapes

Quercetin: Apples and onions

Lutein: Green leafy vegetables

Zing: Cereals, legumes, seafood, liver, brewer's yeast, eggs.

Anthocyanins: Cardamom, turnips, cherries, cauliflower, blueberries, grapes, strawberries, asparagus, cauliflower, kohlrabi.

Ellagic acid: Strawberries, blueberries, cherries, grapes, pomegranate

Lycopene: Tomatoes (all types, fresh, sun-dried, canned).

Phenols: Olive oil, olives, garlic, broccoli, citrus, flaxseed, wine, cocoa, dark chocolate, green tea.

Isoflavones: Soy & its products

Coenzyme Q10: Sardines, mackerel, soy.

These are antioxidants and are found in natural foods. A proper and balanced diet can cover the body's needs for antioxidants. Let us not forget the ancient saying which points out that:

"food is your medicine, and your medicine is your food."

Hippocrates