Oxygen is essential for a multitude of reactions that occur in the body, but it can generate compounds capable of oxidizing certain components of cells. To combat this toxicity, the body uses antioxidant mechanisms . These can be found within the body itself, or can be incorporated with the consumption of certain foods.
Antioxidant foods protect cells against the imbalance produced by free radicals and by a possible decrease in antioxidants. “Including foods with antioxidant properties in the diet improves oxidative stress systems and manages to better control aging . Of course, as long as we avoid the sun, alcohol and tobacco, and promote physical activity and rest, “says Modesta Cassinello , a graduate in Nutrition and holder at the Pharmacy Cassinello.
The expert points out that fruits and vegetables, in addition to containing vitamins ( vitamins C , E, carotenoids) and minerals with antioxidant activity, contain hundreds of phytochemical substances (components with healthy properties), which are also antioxidants, although “many of them are still in study”.
Is any fruit more antioxidant than another?
Since the antioxidant content of fruits can come from their vitamins or phytochemicals, “it would be difficult to know exactly which fruits concentrate the most antioxidants, ” says Cassinello.
In addition, the antioxidant content present in a food can vary depending on whether the food is produced and produced, so “I think more studies are needed,” Cassinello explains.
“I consider that there are many fruits and vegetables that have different antioxidants. As I believe in the richness of all of them, I always advise taking at least two or three pieces of fruit every day , if possible in season ”. Why season? “Because nature is not capricious and puts within our reach what we need at all times.”
Fresh fruit or juice?
To take full advantage of the antioxidant content of fruits, Cassinello recommends fresh fruit, if possible whole, instead of juice. Thus, other nutrients, such as fiber , are used and the maximum content of vitamins is obtained.
In general in juices, ” the amount of vitamin C (antioxidant) is less compared to fresh fruit, ” says the nutritionist.
How many antioxidants to take?
Cassinello indicates that “the efficacy of antioxidants depends on the dose. But be careful, more does not mean better . It can even be harmful. ”
The expert suggests consuming three servings of fruit and three servings of vegetables every day. “It is a way to follow a healthy diet, ensuring a sufficient intake of antioxidants and other nutrients.”
