Antioxidants help limit free radicals (Free Radicals), the cause of health deterioration, the root of all diseases, revealing the source of high antioxidant vitamins.
Free radicals are molecules or atoms that have lost electrons, causing their energy to become unstable. Therefore, they induce reactions to steal electrons from other molecules, resulting in changes in the structure of other molecules. Free radicals can occur from both internal and external factors of the body.
Free radicals are caused by external factors. That cause more free radicals in the body. Such as UV rays, smoke pollution, smoking, bacterial or viral infections.
Eating fried, roasted or grilled foods, as well as physical stress (lack of sleep. Fasting to lose weight, heavy exercise), etc.
When free radicals occur, our body has a mechanism to fight or eliminate these toxicities by creating “antioxidants” to counteract them. However, whenever our body has more free radicals than the antioxidants can handle. Those evil free radicals will slowly start to disrupt and destroy cells in the body without us realizing it. This condition is called “Oxidative Stress”. And what will follow is diseases caused by the deterioration of various organs. Such as heart disease, diabetes, high blood pressure, high cholesterol, dementia, cataracts, obesity or even cancer, etc.
Antioxidants help eliminate these wastes. In order to prevent or reduce oxidative stress, in addition to making healthy lifestyle changes, สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ eating a healthy diet rich in antioxidants is also important.
3 types of antioxidants
Vitamin A
Including precursors that can be converted to vitamin A (Vitamin A precursors), divided into 2 groups: Carotenoids such as Beta-carotene, Alpha-carotene, Beta-cryptoxanthin and Retinoids such as Retinol Esters, Retinal, Retinoic Acid, etc. and precursors of vitamin A have the ability to capture free radicals (Peroxyl Radical Scavenging) and inhibit the process of creating free radicals from fat. Carotenoids with at least 11 double bonds are 5 times more effective in resisting free radicals than the retinoid group.
Foods high in vitamin A include meat, eggs, milk and dairy products.
Foods high in carotenoids include yellow and orange vegetables and fruits, such as carrots, pumpkins, and papaya.
Vitamin C (Ascorbic Acid)
Vitamins that have good antioxidant properties because they can donate electrons to substances that will become free radicals, thus reducing the level of free radical formation.
The US Food and Nutrition Board (FNB) has concluded from various studies that smokers have lower levels of vitamin C in their blood than non-smokers because smoking is a major cause of increased oxidative stress. For this reason, smokers need 35 milligrams more vitamin C per day than non-smokers. According to the US Department of Health’s recommendation, the average person needs 60 milligrams of vitamin C per day. Therefore, smokers need at least 95 milligrams of vitamin C per day. This is consistent with the study by Schectman et al., which found that the vitamin C requirements in smokers were higher. When the blood vitamin C levels of smokers were measured, only those who consumed more than 200 milligrams of vitamin C per day. Had normal levels of vitamins , similar to those of non-smokers.
In addition, people who are exposed to secondhand smoke are also affected by free radicals. Therefore, even if you do not smoke. If you are frequently exposed to secondhand smoke, you may need more vitamin C than usual.
Food sources high in vitamin C include vegetables and fruits such as bell peppers, kale, broccoli, cauliflower, peas, tomatoes, potatoes, and local Thai vegetables such as neem shoots, hemp leaves, and sweet basil.
Vitamin E (Tocopherol)
It is divided into four subgroups: Alpha, Beta, Gamma and Delta. All these subgroups differ in the position of the methyl group. They have anti-inflammatory effects due to their ability to inhibit the inflammatory substances Prostaglandin E2 (PGE2) and Leukotriene B4 (LTB4) in endothelial cells, Macrophages and Neutrophils.
Food sources high in vitamin E include nuts and seeds such as peanuts and sunflower seeds, as well as various vegetable oils such as rice bran oil.
If we do not want our bodies to deteriorate or look old before our time. We should quickly prevent them before cells are destroyed by avoiding the factors. That cause free radicals as mentioned above and increasing the amount of antioxidants from eating vegetables and fruits. That are rich in various vitamins, minerals and phytonutrients.