In life, ultraviolet rays, dust, radiation and other factors will lead us to produce free radicals. Therefore, many people will slowly feel that the skin begins to be rough, loose and lose collagen, and then aging approaches step by step. In fact, it is very important to resist oxidation and free radicals in order to delay aging. So what food can resist oxidation and free radicals? This article brings you ten food recommendations with the best effect of anti-oxidation and free radical resistance. Let's have a look.
&# 8203;&# 8203;&# 8203;&# 8203;&# 8203;&# 8203; What makes us old?
Free radicals, for everyone, this should not be a strange term, because we often hear 'fight against free radicals and delay aging'. But people who really have a deep understanding of free radicals don't have to think much.
Free radicals, also known as free radicals, are atoms or groups formed after molecules lose a certain amount of electrons. They are almost everywhere. The free radicals in organisms are mainly oxygen free radicals, such as hydroxyl free radicals, lipid oxygen free radicals, etc. they are commonly known as reactive oxygen species (ROS).
In the process of metabolism, the human body needs to produce energy through oxidation reactions, which are an important source of free radicals.
Under normal circumstances, the free radicals in the human body are in equilibrium and maintained within a certain range. Appropriate free radicals can play an important role in the body. For example, white blood cells will release free radicals to kill foreign microorganisms; Some catabolic reactions in the body need free radicals to catalyze; Vasodilation, part of nerve or digestive system signal transmission depends on free radicals & hellip& hellip;
Free radicals are very active. When there are too many free radicals in the body, they are very unstable. They are like 'bad children robbing toys', they will plunder electrons from adjacent molecules. In this way, adjacent molecules become new free radicals after losing electrons. Thus, a chain reaction occurs, resulting in more and more free radicals in the body.
When the free radical exceeds a certain amount and is out of control, it will attack the human body, such as destroying the cell membrane, inactivating the serum anti protease, accelerating cell death, destroying genes, leading to cell variation, etc., becoming the "source of all diseases"!
Excessive free radicals can slow down the metabolism of cells in the skin, weaken the water storage capacity, cause dry skin, lose elasticity, chloasma, darkness and wrinkles. Some experts said that the toxin accumulated by free radicals may be the root cause of aging.
Importance of antioxidation
More and more studies show that antioxidation is an important step to prevent aging. If too many oxidative free radicals can be eliminated, many free radical induced and aging related diseases can be prevented. For example, common cancer, arteriosclerosis, diabetes, cataract, cardiovascular disease, Alzheimer's disease, arthritis and so on, all of these diseases are considered to be related to free radicals.
In fact, free radicals must exist. The human body has many physiological activities and also depends on the role of free radicals, such as blood flow, fighting against colds, mental concentration and so on. We can't exist without free radicals. What we usually say about antioxidation is actually maintaining the balance between oxidation and antioxidation.
Therefore, we should take enough antioxidants to delay the degradation of the body, prevent skin aging, and always maintain youth. Antioxidants can be found in the natural diet. They are vitamin E, vitamin C and & beta, which are called the three major antioxidants- Carotene.
What foods can resist free radicals?
The study found that eating about 250 grams of food with strong antioxidant capacity at one time can significantly improve the antioxidant capacity of human blood and help to prevent cardiovascular and cerebrovascular diseases. If you want to resist oxidation and delay aging, start by understanding these foods!
1. Tomato
Tomatoes are rich in lycopene. The antioxidant capacity of lycopene is 20 times that of vitamin C. There are many kinds of tomatoes. Small tomatoes are the first choice, and small red tomatoes are the best, with stronger antioxidant capacity.
However, if you want to get lycopene, you must heat cooked foods, such as tomato scrambled eggs. Although vitamin C of heated tomatoes will be damaged, the content of lycopene will increase several times. And because it is fat soluble food, cooking with cream is a good choice.
2. Grape
Grapes are good antioxidant foods. The best antioxidant foods are in seeds and skins. People usually spit them out and don't throw them away. It's a pity. Please eat grapes with skin and flesh in the future. However, grape seeds are not recommended to be eaten together, because they contain hard shells and other impurities and are not extracted, so they are not suitable for direct eating.
3. Green tea
Green tea contains catechin shoot two hawks with one arrow, which are good antioxidants. It can enhance the activity of SOD, scavenge free radicals, on the one hand, it can resist aging, and on the other hand, it can lose weight and kill two birds with one stone. In addition, it can also reduce cholesterol in plasma, arteriosclerosis and cardiovascular disease. Theophylline and caffeine contained in green tea can activate protein kinase and triglyceride decomposition enzyme, reduce fat cell accumulation and achieve weight loss effect.
4. Salmon
Salmon is an antioxidant, mainly because it contains o mega-3 (polyunsaturated fatty acid), which has strong antioxidant effect. The proportion of meat hamburgers and fatty acids in general poultry or livestock is high, which will affect its antioxidant function. Like salmon, it also has a large amount of O mega-3 cod liver oil, which is also very helpful for cardiovascular and cerebrovascular diseases.
5. Nuts
Nut foods (peanuts, walnuts, cashews, pine nuts and hazelnuts) are rich in vitamin E. in addition to its antioxidant function, it can also protect tissues and cells from damage. Vitamin E is also a natural preservative. However, it must be noted that nuts contain high oil, which is harmful to antioxidation, but will increase the burden on the body. Therefore, the intake of nuts should be appropriate rather than excessive.
6. Garlic
Garlic is regarded as one of the most valuable foods on earth. It is rich in B1, B2, vitamin C, e, carotene, minerals: potassium, calcium, magnesium, iron, manganese, copper, zinc, selenium and very important allicin. Allicin is a sulfide and an important active component with special physiological functions. It is called 'natural antibiotic'.
In addition, garlic can inhibit the concentration of good triglycerides in platelets and reduce cholesterol, but it can also increase healthy high-density lipoprotein, with a total of more than 60 effects such as lowering blood pressure.
7. Spinach
Spinach contains carotene, vitamin C, e, folic acid, iron, potassium, magnesium, phosphorus, calcium and other minerals. In fact, spinach also contains a very important substance, coenzyme Q10, which can promote human metabolism, provide a.t.p energy, improve physical vitality and health, fight aging and enhance youth vitality.
If you mash spinach to get juice, wash your face several times a day and use it continuously for a period of time, you can make your skin smooth and reduce wrinkles and pigment spots. Iron in spinach is not easily absorbed by human body, but if animal proteins such as meat, fish, eggs and vitamin C are extracted at the same time, iron absorption can be accelerated. When eating spinach, please avoid drinking tea at the same time, because the tannic acid in tea will hinder the absorption of iron.
8. Oats
Oats, rich in protein, calcium, riboflavin, thiamine and other components, are the only food in the top ten antioxidant rankings among cereals. Daily intake of an appropriate amount of oats can accelerate human metabolism and amino acid synthesis, promote cell renewal, and reduce cholesterol and hypertension. It is a high-grade cereal food, which can be eaten often.
9. Cauliflower
The cauliflower (commonly known as broccoli) of the arc-shaped Cruciferae is a dark green plant. In addition to rich in vitamin A, scientists also found that the cauliflower contains an antioxidant substance called 'radish element' that can not be said in the old historical photos of the Cixi warlord in the late Ming and early Qing Dynasties and in the late Qing Dynasty during the cultural revolution. It integrates almost all antioxidants and belongs to multi-functional antioxidants.
Cauliflower is also one of the most abundant foods containing trace element chromium. Chromium is very helpful to control the body's insulin and blood sugar. It is the best food for diabetics. It can also inhibit the proliferation of cancer cells. Therefore, broccoli is a bright star. Please remember to eat broccoli often to maintain your face.
10. Blueberry
Blueberries are less produced in China, mostly in North America. Due to their small particles, they are also called blueberries. They are rich in vitamins A, C and carotene. Vitamin A can protect eyesight and have antioxidant effect. In addition, it contains potassium and water-soluble fiber, which can reduce cholesterol concentration and reduce the incidence of hypertension. It is a very popular high-grade fruit in North America.
Use cooking methods such as cooking
In daily life, cooking food uses cooking more than frying and other cooking methods with heavy oil smoke, so as to reduce the inhalation of free radicals in oil smoke.
Moreover, high-temperature cooking methods such as frying will destroy antioxidant components such as vitamin C and anthocyanin in food. In contrast, cooking or eating raw, it is easier to retain the antioxidant components in food, which can help to enhance the ability to scavenge free radicals.
Rice oil with oxidation resistance and high temperature resistance shall be selected
As a healthy functional edible oil, rice oil is rich in oryzanol, phytosterol, natural vitamin E and other active nutrients, especially in line with the dietary needs of Asians. It is highly respected in Japan, Thailand, India and Western countries. The efficacy of rice oil can not only help reduce blood pressure, blood sugar, relieve fatigue and improve sleep, but also rich in antioxidant vitamin E and oryzanol. It also contains 2 ~ 3% ferulate, which is also a very effective antioxidant.
Moreover, rice oil can remain stable under high temperature. Whether cold or fried, all kinds of dishes can be applied without losing nutrition. Rice oil is more suitable for children because it contains a variety of nutrients. Cooks who don't like the smell of cooking oil don't have to worry. The taste of rice oil is light and not greasy, which is different from other edible oils.