Antioxidants, or antioxidants, are natural substances that protect against cancer and slow down the aging process of the body, which is why they are one of the most important components of an anti-cancer diet. Vitamins C, E and A as well as flavonoids and carotenoids contained in fruits and vegetables of intense color have antioxidant properties. It is also worth remembering that if we lack natural antioxidants in winter and early spring, we can use frozen food. Fruits and vegetables stored in this way do not lose their antioxidant properties. Find out where you can find the most antioxidants.

Antioxidants(Antioxidants) are chemicals that inhibit oxidative reactions in the body. This means that small doses of them inhibit the process of the formation of free radicals, i.e. molecules with an unpaired electron. They are formed in the process of cellular respiration. And since everything in nature strives for equilibrium, free radicals "steal" electrons from other molecules, and they from others. In moderate amounts, they have a beneficial effect. They are involved in the transmission of information between cells and in the body's defense against viruses and bacteria. However, an excessive amount of molecules with an unpaired electron promotes the development of diseases, including cardiovascular system, cancer, diabetes or macular degeneration. The avalanche formation of free radicals is prevented by endogenous (produced by the body) and exogenous (from food) antioxidants.

Choose natural antioxidants

In neutralizing free radicals, vitamins C, E and A are unmatched (in food it is mainly in the form of beta-carotene, i.e. provitamin A). In the last century it was noticed that the higher their concentration in the blood, the lower the risk of cardiovascular diseases. Therefore, it was found that taking high doses of synthetic vitamins C, E and beta-carotene prevents these diseases.

At the beginning of the 21st century, this view was withdrawn. Analyzes of all existing studies over many years have shown that vitamins E and A given in high doses increased the risk of death from cardiovascular disease, rather than lower it (with vitamin C, no positive or negative effects were found). Hence the conclusion was drawn that antioxidants administered in amounts exceeding the body's requirements are notbeneficial. Therefore, it is better ifvitamins AandEare obtained from food, because the probability of overdosing them is negligible.

Antioxidants are not only vitamins

Natural non-nutrients also have antioxidant properties -carotenoidsandflavonoids . They are not only scavengers of free radicals, but also support the antioxidant effect of vitamins.

Carotenoids are found mainly in yellow, orange, and green vegetables and fruits. The most valuable of these arelycopene ,zeaxanthinandlutein . The main source of lycopene, which has antiatherosclerotic and anti-cancer properties, is tomatoes (but processed, e.g. stewed, cooked). Zeaxanthin and lutein protect the macula (the most important point on the eye's retina) against the oxidative effects of sunlight. The richest in them are green vegetables, unfortunately those that we rarely eat (kale and spinach).

Flavonoids are found in vegetables, fruits, legumes, nuts, dark chocolate, as well as in green and black tea, red wine, cocoa (but without sugar), and coffee. They mainly have antiatherosclerotic and anti-tumor effects. The beneficial effect of flavonoids on he alth is especially visible in Mediterranean countries, where their consumption is 800-1000 mg per day. Poland probably (no exact data are available) is one of the countries with low consumption in the range of several dozen mg per day.

The best sources of flavonoids:

  • Aronia - 1950 mg / 100 g
  • Cocoa - 1,550 mg / 100 g
  • Rosehips - 850 mg / 100 g
  • American blueberries - 650 mg / 100 g
  • Black currants - 640 mg / 100 g
  • Cranberries - 500 mg / 100 g

The principles of the anti-cancer diet - see VIDEO

Worth knowing

Red wine better than grapes

Why does wine have a stronger antioxidant effect than red grape juice? Because the flavonoids in the juice are sparingly soluble polymers that are poorly absorbed by the body. During fermentation, they break down into easily soluble monomers, thanks to which their bioavailability increases. Therefore, the antioxidant potential of red wine is high and grape juice is low.

Where to find antioxidants?

AntioxidantProductmg / 100 g
LycopeneTomatoes1-11
Tomato juice5-43
BetaninaRed beet30-220
AnthocyaninsAronia200-1000
Blackcurrant130-400
Cherry350-400
Ellagic acidRaspberries and blackberries150
Strawberries63
Dark grape juice19-32
Chlorogenic acidApples20
Plums50
Peaches25
Beta-caroteneCarrot10
Parsley5,4
Spinach4,2

Take care of antioxidants in your diet throughout the year

In the summer, when seasonal vegetables and fruit are plentiful, there is no risk of antioxidant deficiency. In winter, the choice of native vegetables and fruits is poor, and long-term storage reduces the amount of antioxidants in them, but we can use frozen foods. During the freezing process, vegetables and fruits do not lose their antioxidant properties. In the pre-harvest season, it is also worth reaching for fruit: apples, citrus, pomegranates, grapes, kiwi. Let's eat legumes, eg beans have a high antioxidant index (so-called ORAC), which means the ability to neutralize free radicals by a given product. Let's diversify the greenhouse diet with lettuce, imported peppers, tomatoes. In addition, let's munch on nuts, almonds, drink chokeberry juice, green tea and bitter cocoa with milk. And above all, let's try to make our menu varied and colorful on the plate. If we add vegetables and fruit to every meal, we will not run out of antioxidants.

"Zdrowie" monthly

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Diets