Antioxidants, what are they and how to get them?

A varied and balanced diet is essential to maintaining good health. Making sure our diet is nutritionally rich will help us to be energetic, strong and healthy. We often hear about the importance of sufficient intake of antioxidants but we don't know in depth what they are and what functions they perform in our body. Today we will tell you some basic aspects and build a list of foods rich in antioxidants. Take note!

All about antioxidants

What are they?

Antioxidants are substances that have the ability to combat damage caused by free radicals, which are responsible for cellular aging. A healthy diet that provides us with sufficient intake of antioxidants will help us take care of our health and keep our body in optimal condition.

Free radicals…

Free radicals are produced by breathing in the presence of oxygen and can cause premature aging, deterioration of the skin condition or alterations in DNA. They are also associated with the development of diseases such as diabetes, cholesterol, cardiovascular problems or even cancer. Toxins such as pesticides, tobacco smoke, pollution or alcohol generate free radicals; as does prolonged exposure to the sun without protection, stress or poor nutrition. Antioxidants play a fundamental role in the fight against the damage caused by these substances. Free radicals gradually damage cells , an action that can only be stopped by the presence of antioxidants.

How to ensure adequate intake of antioxidants?

To control the situation and try to balance the presence of antioxidants in our body, a sufficient intake of them will not be enough. In addition, it is necessary to reduce the factors that facilitate oxidation, as far as possible, through a healthy lifestyle. As for food, it plays a fundamental role in this sense and knowing those options that provide us with antioxidants will help us make intelligent decisions. How to achieve a favorable balance? We will tell you!

Increase your consumption of fruits and vegetables of different colors.

Try to consume at least one serving of raw vegetables daily (salad, gazpacho, tomatoes, endive, etc.).

If you need a sweet treat, opt for a piece of fruit . They are the best healthy snack!

Always choose EVOO (Extra Virgin Olive Oil).

Cook without over-toasting or scorching the food.

Replace soft drinks and sugary beverages with herbal teas like green tea or fruit-flavored water .

Avoid sunbathing during the middle of the day , especially without protection. Ten minutes of sun exposure early in the morning or late in the afternoon is perfect for acquiring optimal levels of vitamin D.

Completely give up habits like tobacco or alcohol.

Try to practice activities that relax you and help you reduce excess stress.

Eliminate ultra-processed foods or drastically reduce their consumption.

Foods rich in antioxidants

Blueberries, strawberries, black grapes, kiwis, raspberries, cherries, melon, lemon, papaya, oranges, watermelon…

Broccoli, kale, parsley, spinach, tomatoes, carrots, sweet potatoes, pumpkin, beets…

Pistachios, almonds, walnuts, hazelnuts, peanuts, pine nuts, seeds…

Cocoa, cinnamon, red tea, green tea…

Egg yolk, milk, cheese…

Fish such as salmon, sardines, tuna…

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