Human aging is a natural law that cannot be stopped by man. There is a theory that human aging is actually the result of oxidation, and the culprit is free radicals. Because free radicals in the body are produced along with cellular energy metabolism, it is difficult to avoid, so aging and disease always follow human beings. However, the human body will not sit idly by, the body has specialized in the elimination of free radicals, such as certain enzymes and vitamin C, vitamin E, etc., these substances constitute the "antioxidant corps" and free radicals against the formation of "oxidation - antioxidant" balance. The general conclusion is that if the antioxidant side of the dominant, the human body is relatively young; on the contrary, the human body towards aging. Therefore, how to improve the body's antioxidant capacity is very important. Fortunately, we can easily find antioxidant substances in food, especially the following ten kinds of food outstanding ability.
1. Tea. The main antioxidant substances in tea are tea polyphenols, which generally account for 18% to 36% of the total dry matter of tea. Tea polyphenol structure is complex, including many kinds of compounds, and the content of tea polyphenols in different varieties of tea varies greatly, and affects the quality of tea. Overall, the antioxidant effect of green tea is a little stronger than black tea, oolong tea, pu-erh tea and so on.
2. Tomato (tomato). The main antioxidant substances in tomatoes are lycopene, beta carotene and vitamin C, among which lycopene has the strongest effect. In ripe tomatoes, lycopene is found throughout the pulp, but the highest concentration is found in the skin part, so do not tear off the skin when eating tomatoes. Tomato sauce, tomato juice, canned tomatoes, etc. Although there is a loss of vitamin C, but the lycopene it contains is more easily absorbed by the body.
3. Leafy greens. Spinach, cabbage, baby greens and other leafy greens in the main antioxidant substances are chlorophyll, lutein, beta carotene and vitamin C and so on. Among them, lutein and β-carotene belong to carotenoids, which are fat-soluble, and cooking treatment (heating, adding a small amount of fat) helps to improve their absorption rate. Shorten the heating time when cooking, pay attention to isolate oxygen (cover) can help protect chlorophyll and vitamin C.
4. Citrus fruits. The main antioxidants in these fruits are beta carotene, vitamin C and flavonoids. Due to the antioxidant, vitamin C and flavonoids have a synergistic effect (i.e., 1 +1 & gt; 2), and unlike vegetables, fruits do not need to be heated and can be eaten directly raw, so the integrated antioxidant effect of citrus fruits is very prominent.
5. red wine. The main antioxidant substances in red wine are proanthocyanidins and resveratrol. These two substances are mainly found in the skin and seeds of grapes. It is usually difficult to get enough antioxidants by eating grapes. Resveratrol and proanthocyanidins contained in the skin and seeds of grapes are difficult to dissolve in water, but they can be dissolved in ethanol (alcohol), so drinking wine is a viable way to get enough of them, especially drinking good quality red wine. It should be emphasized that red wine also contains alcohol (12% to 15%), so it can only be consumed in small amounts.
6. Onions. The main antioxidants in onions are flavonoids, vitamin C, beta carotene and selenium. The general rule is that red onions (purple onions) have the highest antioxidant capacity, followed by yellow onions, white onions at least; the more spicy onions, the stronger the stimulation, the higher the flavonoid content, the stronger the antioxidant effect.
7. Blueberries. The main antioxidant substances in blueberries are proanthocyanidins, vitamin C, beta-carotene and vitamin E, etc.. From the United States Department of Agriculture Human Nutrition Research Center research report shows that blueberries are they had studied more than 40 kinds of fruits and vegetables in the antioxidant content of the richest one.
8. Purple potatoes. Similar to blueberries, the main antioxidants in purple potatoes are proanthocyanidins, vitamin C, beta carotene and so on.
9. Apples. The main antioxidant substances in apples are polyphenols, whose composition is relatively complex. Polyphenols in ripe apples are mainly chlorogenic acid, catechins and proanthocyanidins. Apple polyphenols are found throughout the flesh of the apple, but are most abundant in the apple skin.
10. Broccoli. Broccoli is rich in antioxidants such as flavonoids, beta carotene, lutein, zeaxanthin and vitamin C.
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