6 essential antioxidants

When we think of nutrients, vitamins, minerals, proteins, carbohydrates or fats come to mind, but the most important and essential nutrient is oxygen.

- Vitamin C

Vitamin C, in combination with vitamins B5 and B6, is a fundamental part of the synthesis of hemoglobin, which transports oxygen to cells and tissues.We can include vitamin C in our diet by taking oranges, kiwis, blueberries, blackberries, raspberries, acerola, pomegranate ...

- Vitamin E

Vitamin E prevents the oxidation of fat cells, the structures that make up cell membranes or cholesterol. It is found mostly in nuts and seeds (and in their oils obtained by cold pressing).

- Omega-3

The omega-3 (DHA and EPA) increase the levels of endogenous antioxidants, those manufactured by the body itself. Although they are not usually classified among antioxidants, free radical levels decrease.They can be incorporated into the vegetarian diet through seaweed oils, hemp seeds, chia, flax and sacha inchi.

- Phytosterols

Phytosterols decrease the absorption of LDL cholesterol and, associated with vitamin E, protect it against oxidation.Foods rich in them are nuts, buckwheat, custard apple, rice, dates, grapes, safflower oil, sesame seeds, olives, figs, raspberries, carrots, asparagus, Swiss chard, peppers, cucumbers, garlic, onions, brown rice ...

- Carotenoids

Carotenoids protect the eyes and skin, and boost the immune system and fertility. They are pigments found in plants, algae and bacteria. There are more than 500 types; the best known are beta-carotene and alpha-carotene, lutein, lycopene and astaxanthin.

A simple way to obtain them is to include orange, yellow, red, dark green, and purple fruits and vegetables, such as squash, tomatoes, blackberries, raspberries, peppers, carrots, red cabbage, green leafy vegetables, watermelon, purple corn, beets , pomegranate, mango, papaya, persimmon ...

- Polyphenols

Polyphenols are bioactive compounds found in plants that have more than one phenol group per molecule. Within our body these compounds ferment aided by the bacteria of the digestive system creating metabolites of great antioxidant power.

They are very active and protect especially the circulatory system. They are anti-carcinogenic, anti-inflammatory and neuroprotective. Very interesting is also the effect they exert on the blood sugar level.It is very important to choose foods rich in polyphenols such as berries, green tea, cocoa, cinnamon, nuts, cranberry, apricot, flax, chestnut, capers, aromatics and spices.