Food supplements - antioxidants

Every day, our body fights against invisible enemies – free radicals, the amount of which is often too high and the body can no longer cope with them on its own. An unhealthy lifestyle, poor nutrition and even air pollution contribute greatly to this. Fortunately, nature is rich in antioxidants that help protect cells, maintain well-being and slow down harmful processes in the body. They can also be obtained in the form of food supplements. These are excellent preventive measures and a conscious choice for every person. Antioxidant supplements and food products have many benefits, you just need to understand how they work, which ones are really necessary and which ones may not be suitable for everyone.

What are antioxidants and what are their benefits?

To learn what antioxidants are and how they are useful, you first need to understand what free radicals are. These are unstable molecules that are formed not only during natural processes in the body, but also due to external factors such as air pollution, radiation from devices, the sun, smoking, stress, or even medications. Free radical molecules are missing one electron, so they begin to attack healthy cells to compensate for this deficiency. This process is called oxidation. When the body does not have enough protection, over time free radicals become uncontrollable: cells die, DNA damage occurs, and serious diseases can develop, such as cancer, atherosclerosis, cataracts, Alzheimer's or Parkinson's diseases.

Antioxidants are substances that neutralize free radicals: they “donate” their electron, but do not themselves decay. Antioxidants protect cells and their DNA from damage, slow down the aging process, strengthen the body's natural defenses, and significantly reduce the risk of developing various serious diseases. Some antioxidants are produced in the body, while others can be obtained from food and dietary supplements. It is also important to know that as we age, less and less of these extremely important compounds are produced, so in order to maintain a healthy balance, antioxidant dietary supplements are highly recommended. What else affects the formation of free radicals?

• Air pollution

• Tobacco smoke

• Alcohol consumption

• Toxins

• Increased blood sugar

• Excessive consumption of polyunsaturated fatty acids

• Radiation (including not only man-made but also excessive exposure to sunlight)

• Bacterial, fungal, viral infections

• Intense and prolonged physical exertion

• Excessive intake of iron, copper, magnesium, zinc

• Excessive consumption of antioxidants such as vitamins A, E, and C

About the balance of antioxidants and free radicals

Did you know that free radicals perform some important functions that are essential for health? For example, they are involved in energy production and metabolism. Immune cells also use free radicals to fight various infections. The problem is free radicals without antioxidants . Without them, they would very quickly cause serious damage to the body, which would ultimately result in a quick death. So the balance is extremely important here - the body must maintain a balance between free radicals and antioxidants , because when the amount of free radicals exceeds antioxidants , oxidative stress begins, which is the cause of aging and various diseases. Also, without the use of antioxidants supplements and ignoring nutrition paves the way for faster aging, inflammation, poor skin condition, and other health problems.

What is the best thing to eat to naturally enrich your diet with antioxidants ?

Some foods are naturally high in antioxidants – fruits, vegetables, nuts, spices and herbs contain thousands of different compounds that naturally strengthen the body's antioxidant defenses.

• Apples, pears, grapes, cherries, and other berries are rich in plant chemicals called polyphenol antioxidants . There are more than 8,000 types of these antioxidants found in nature.

• Brightly colored vegetables and fruits (carrots, pumpkin, spinach, broccoli, peppers, kale) have high concentrations of carotenoids.

• Spices and herbs , such as ginger, turmeric, garlic, oregano, and cinnamon, also have strong antioxidant properties .

• Nuts (especially almonds and walnuts) are also excellent sources of antioxidants .

These natural antioxidants , given by nature , are very different from those provided by antioxidant food supplements . For example, vitamin E can come in different forms and have different effects on the body. Supplements usually contain concentrated doses of antioxidant compounds. It is very important to include both antioxidant- rich foods and some supplements in your routine (only those that the body really lacks and only in appropriate doses). Moderation plays a decisive role here, otherwise you can harm your health, because excessive doses of antioxidants in the form of supplements are harmful. Before that, you should always do research and find out which antioxidant vitamins and minerals the body is really lacking.

What dietary supplements are the strongest antioxidants ?

• Astaxanthin : Dietary supplements of this antioxidant may improve physical endurance, skin condition, reduce wrinkles, triglyceride levels, and protect against sun damage.

• Coenzyme Q10 (CoQ10) - People with heart failure may experience long-term benefits from taking this supplement.

• Curcumin : Some studies have shown that this supplement may have anti-inflammatory and neuroprotective properties.

• Lutein and zeaxanthin . These carotenoids are found naturally in the eye. They can also be taken as supplements. Lutein and zeaxanthin may protect the eyes from cataracts and slow the progression of macular degeneration.

• Lycopene : Consuming foods (such as tomatoes) or supplements containing lycopene may reduce the risk of developing certain types of cancer.

• Selenium : Selenium deficiency is associated with an increased risk of cancer, but taking supplements of this element may have no effect on cancer prevention if a person gets enough selenium from their diet.

• Vitamin A and Beta Carotene : Although higher intake of these supplements is associated with a reduced risk of breast and ovarian cancer, experts still do not recommend taking these supplements in excess.

• Vitamin C. These antioxidant supplements are only beneficial for people who don't get enough vitamin C from their diet. The maximum safe dose for supplements is 2,000 mg per day.

• Vitamin E. High doses of this vitamin may help some people with Alzheimer's disease. However, in most cases, vitamin E does not help, and it can also reduce the effectiveness of some cholesterol-lowering drugs, so people taking cholesterol medications should be especially careful.

• Zinc : An essential mineral, a deficiency of which can lead to immune dysfunction, diarrhea, and even hair loss. Zinc supplements are very beneficial for people who are deficient in it.

How to choose the best antioxidants ?

Taking antioxidants is a conscious choice that can bring many benefits and awareness that aging is a natural process that does not have to be difficult and surrounded by various diseases. Moderation and variety are always important: try not to just compensate for everything with a handful of supplements, but also pay attention to your lifestyle. When antioxidant supplements become necessary, because nutrition cannot always ensure good absorption of certain vitamins and minerals, the most important thing is to choose products from a reliable manufacturer and strictly adhere to the recommended dosages, because, as mentioned earlier, excessive consumption of antioxidants in the form of supplements can be harmful or even have no effect. When choosing antioxidant supplements , as with all other supplements, check whether they have a GMP (Good Manufacturing Practice) certificate and whether the raw materials of the supplements are certified in European countries with a strong quality control system. Find out more about supplement manufacturers and choose only those whose production of supplements is strictly regulated and meets the highest quality requirements, based on GMP. And to make sure that the antioxidant supplements you choose are really working, monitor your well-being and evaluate any changes, both positive and negative.

Here are some more interesting facts about antioxidants . Have you heard them?

• Antioxidants are diverse and unique. There are thousands of types, so eat as many different colored vegetables and fruits as possible. The more colors on your plate, the more antioxidants you will get.

• Healthy, glowing skin, strong nails and hair – all thanks to antioxidants . Antioxidant supplements with selenium, zinc, vitamins A, C and E help reduce oxidative stress and maintain healthy skin, nails and hair.

• Antioxidants protect not only us, but also our food. For example, ascorbic acid (vitamin C) can be added to fruit juices to prevent them from losing color and flavor, and vitamin E helps keep oil fresh longer by preventing fat oxidation.

• Coffee is one of the biggest antioxidant bombs. Although drinking coffee in large quantities is harmful, this drink contains a lot of antioxidants - even more than some fruits or vegetables. Black and green tea also have a lot of antioxidants . Of course, as with everything, moderation is key here.

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