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I'm sure you've all heard about antioxidants, but I'm not sure if you all understand their importance. Therefore, I would like to explain their meaning. One of the effects of the body's functioning is to produce some chemicals called oxygen free radicals. These chemicals are particularly dangerous because they attach to and deactivate important molecules in the body, especially our genetic material, DNA. This causes the tissues to lean faster and cut years off our lives and the ones it doesn't cut make them worse, full of disease and suffering. When we are young, our body produces abundant antioxidant substances and neutralizes oxygen free radicals. But as we grow older, and especially after 40, the production of these substances drops precipitously. This was one of the first mechanisms of aging that we discovered 40 to 50 years ago. It is probably one of the most important. What we must do is to ensure antioxidant substances in our diet, which will be offered to our body to neutralize the damage done to our genetic material. Today I will present a series of natural antioxidants that you can get from your diet or from nutritional supplements. • Turmeric and curcumin. Both turmeric and curcumin, which is the most active substance in turmeric, have a very strong antioxidant effect. The problem is that curcumin is very difficult to absorb, so it needs to be co-administered with piperine, the active ingredient in black pepper, to be absorbed. The good thing is that in market there are some forms of turmeric that are in liposomal form that are absorbed and used in a very large percentage. Many people at the clinic ask me: "should I put turmeric in the food or take a nutritional supplement". For me there is no dilemma. I use a lot of turmeric along with pepper in my food, and I also supplement with a form of curcumin that is 400 times more absorbed than regular curcumin. Why would I deprive myself of the beneficial effect of one of the safest and most effective antioxidant foods available? • French Epigallocatechin: In the English literature you will find it under the term EGCG, and it is a very famous substance that we discovered in green tea. French epigallocatechin is a substance with a very strong antioxidant and antiaging effect that you can enjoy if you consume green tea. If you don't like tea then you can also find it in a food supplement. •Coenzyme Q10. Coenzyme Q10 is a substance that our body produces in sufficient quantity when we are young, but as the years pass, its production decreases significantly. Coenzyme Q10 improves blood vessel and heart health and appears to prevent the build-up of oxidized bad cholesterol in the blood vessels. Some studies show that cholesterol drugs reduce the production of coenzyme Q10, but it is not yet clear whether this is related to the side effects of statins. Of the foods that they are rich in coenzyme Q10, they are olive oil and meat, while you will also find significant amounts in some vegetables and nuts. But there is also the possibility of taking it in the form of a dietary supplement, although in order to achieve the dosages recommended by the studies you will have to pay quite a bit of money. • Crocin. Crocin is the yellow pigment found in saffron, a spice used extensively in Indian cuisine, but also in Mediterranean cuisine at times. Crocins are a very powerful antioxidant and that's why it's good to find ways to use yolk as a spice in your kitchen. But, if this is not possible, then you can take crocin dietary supplements. •Vitamin C. Vitamin C is one of the most powerful antioxidants found in nature, and fortunately it is so abundant that it is found in all fresh and uncooked fruits and vegetables. If someone is eating a diet rich in raw fruits and vegetables, which they should, then they have no reason to consume vitamin C in a dietary supplement. But if, for some reason, you don't consume fresh fruits and vegetables every day, then you could consider the possibility of taking vitamin C in a food supplement. •Vitamin E. Vitamin E is another extremely powerful antioxidant vitamin, which you will find in colossal amounts in fruits and vegetables, even if they are cooked. Therefore, if you eat a diet rich in fruits and vegetables, as you should, then you do not need to supplement it. If, for whatever reason, you don't consume a lot of fruits and vegetables, then you can take it as a food supplement. •Theanine. Theanine is a very powerful antioxidant and antiaging substance found in green tea. Theanine is also known because we know it increases concentration levels. You can get theanine as an infusion in green tea, but there is also the option of taking it as a dietary supplement. • Rhodiola. There is a group of plants that are famous for their anti-stress properties. Rhodiola is one of those plants that, in addition to this, also has a strong antioxidant effect. I am not aware of it being administered in the form of a decoction, but only in the form of a dietary supplement. •Resveratrol. Another substance with a very strong antioxidant and antiaging effect that has been studied extensively. It is a polyphenol found in grapes, berries, peanuts and red wine and in experiments done on experimental animals it has been shown to increase life expectancy. Unfortunately, the corresponding studies in humans have not yet been done. Naturally occurring resveratrol is found in very small amounts and if one wants to approach the amounts used in the studies one must take it as a dietary supplement. In other words, don't expect to achieve much by drinking red wine. • Sulforaphane. Sulforaphane is one of the most powerful antioxidants found in abundance in nature. You'll find it in large amounts in cruciferous plants such as broccoli, cauliflower, cabbage, and others. You can also get sulforaphane in supplement form, but it's a shame to do that because you can just cook up one of the wonderful vegetables I mentioned earlier. Unfortunately, the sulforaphane found in broccoli is destroyed if it is not prepared properly, so it is very important that you watch the video currently displayed to my right, which explains how to prepare and cook broccoli like this to maximize the sulforaphane content. I warn you that if you do it wrong the sulforaphane will be almost 0. If you eat broccoli you absolutely must watch the video now shown to my right. Thank you very much.

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