I believe everyone has heard of the word antioxidant. More and more studies show that anti-oxidation is an important step in anti-aging. If excessive oxidative free radicals can be eliminated, many diseases related to aging caused by free radicals can be prevented. Common diseases include cancer, arteriosclerosis, diabetes, cataracts, cardiovascular diseases, Alzheimer's disease and arthritis. These diseases are thought to be related to free radicals.

Yousry Naguib of Phytochem Company in the United States believes that many natural foods or vitamins are the best sources of antioxidants. According to the interview results, we report this latest antioxidant diet to you.

1. Various natural fruits and vegetables:

It is the best source of antioxidants, so many scientists call it phytochemistry, and there are many kinds. * * * form a powerful anti-oxidation army. Many studies show that people who eat more fruits and vegetables are less likely to suffer from cancer, heart disease and Alzheimer's disease.

It is worth noting that fruits and vegetables in many countries become pathogens because they contain pesticides, so they should be carefully washed before eating.

garlic

It contains allicin, and many research reports claim that it can reduce bad cholesterol (LDL). It is also an expert in scavenging free radicals.

3. vitamins c and e:

This is an antioxidant evergreen tree. Take a tablet of vitamin C, E or multivitamins every day. Youth, health and anti-aging. Thirdly, imported or expensive vitamins may be of low quality. People should not be fooled by manufacturers.

4. Carotenoids

Common antioxidants, such as β-carotene, lycopene in tomatoes, lutein or zeaxanthin in blueberries and blackberries, and sour plums, are particularly helpful for vision degradation.

5. Flavonoids

There are many foods containing flavonoids, and the most common ones are polyphenols, such as green tea. Recently found in coffee, there are many popular grape seed extracts recently. Soybean milk that people in China often drink, tofu and tofu in Chinese food all contain isoflavones. Studies have pointed out that eating more can reduce the incidence of breast cancer, and chocolate has also been discovered recently. Meanwhile, don't forget the high content in red wine.

It is worth noting that whether you eat natural foods or vitamins, it is best to eat a variety at the same time, and you should not rely on only one antioxidant to achieve better health effects.

Antioxidants can be eaten naturally.

Natural antioxidant foods are as effective as nutritional supplements. Humans have found more antioxidants in nature, including substances in grapes, tomatoes, mustard and cauliflower, as well as substances in herbs such as turmeric, ginkgo biloba and hawthorn. These substances, such as bioflavonoids and lycopene, are not essential nutrients, but they are very beneficial to human body. In addition, natural watermelon seeds are also an excellent source of vitamin E and antioxidant minerals such as zinc and selenium.

P The most important essential antioxidant vitamins include vitamins C and E, and β -carotene (the precursor of vitamin A). β -carotene exists in red, orange and yellow vegetables and fruits. Raw fruits and vegetables are also rich in vitamin C, but the heating process will quickly destroy this vitamin.

P Vitamin E exists in "seed" foods, including nuts, seeds and vegetable oils, as well as vegetables such as peas, corn and coarse grains-all of which are classified as "seed" foods. The best foods with comprehensive nutrition are listed below. Eating carrots, peas and broccoli regularly is a good way to increase the antioxidant capacity of human body. Of course, the premise is not to fry these foods.

The content of β -carotene and vitamin C in watermelon pulp is very high. Watermelon seeds contain a lot of vitamin E and antioxidant minerals such as zinc and selenium. Gao Yixian said that a good antioxidant cocktail can be obtained by mixing pulp and watermelon seeds into a delicious drink. Plant seeds and seafood are the best and most comprehensive food sources of selenium and zinc, and there is no loss of nutritional supplement.

P Spinach contains a lot of beta carotene and iron, which can provide rich nutrition for human body. A large number of antioxidants in spinach can not only activate brain function, but also enhance youthful vitality, which helps to prevent brain aging and prevent Alzheimer's disease.

P flavonoids, vitamin C and carotene contained in hawthorn can block and reduce the production of free radicals, enhance the body's immunity, and have anti-aging and anti-cancer effects.

The active ingredients in many Chinese herbal medicines are antioxidants, such as ginkgo flavone and licorice flavone, which will be paid more attention internationally.

Top ten antioxidant foods and nutrients

1 jujube

Reason for climbing to the top: Every 100g candied jujube contains 50 kinds of antioxidant components, which is the highest among fruits and vegetables.

Contains antioxidant nutrients:

Antioxidant phenols: can prevent cardiovascular diseases, cancer, diabetes, arteriosclerosis, rheumatoid arthritis and so on.

Potassium ion: preventing hypertension.

Cellulose: lowers cholesterol in the body.

Iron: blood.

No.2 raisin

Every100g, the total antioxidant content reaches 24. Compared with grapes, the antioxidant components of raisins are relatively improved by concentration because of dehydration.

Contains antioxidant nutrients:

Plant compound, boron: can make bones healthier to prevent osteoporosis; In addition, it can resist bacteria and reduce tooth decay and periodontal disease.

Blueberry no.3

Every100g, the total antioxidant content reaches 20.

Contains antioxidant nutrients:

Procyanidins: can prevent cataracts, glaucoma, gastric ulcer, heart disease and hemorrhoids.

Vitamin C: It can accelerate wound healing, resist cardiovascular diseases, lower cholesterol, maintain optic nerve and prevent Alzheimer's disease and stroke.

Cabbage No.4

100g contains 15 antioxidant components.

Contains antioxidant nutrients:

Organic sulfide: cancer prevention.

Vitamin A: Prevent lung cancer and lung enlargement.

Vitamin C: Enhance resistance and prevent rheumatoid arthritis.

Vitamin B2 B6: Prevention of cardiovascular diseases.

No.5 strawberry

Every100g, the total amount of antioxidant components reaches 14.

Contains antioxidant nutrients:

Antioxidant phenols and proanthocyanidins: anti-cancer and brain-strengthening.

Vitamin c, potassium and manganese: anti-macular degeneration and anti-inflammatory effects.

No.6 raspberry

Every 100g, the total antioxidant content reaches10.

Contains antioxidant nutrients:

Plant compounds, flavonoids: prevent vaginitis caused by candida infection, have antibacterial effect and help to treat irritable bowel syndrome.

No.7 spinach

Every 100g, the total amount of antioxidant components reaches10.

Contains antioxidant nutrients:

Flavonoids: can fight prostate cancer.

Iron and vitamin K: Iron prevents anemia and vitamin K strengthens bones.

Vitamin c, vitamin a, cellulose and carotene: preventing cardiovascular diseases and asthma.

No.8 plum (California honey plum)

Every100g, the total antioxidant content reached 8.

Contains antioxidant nutrients:

Antioxidant phenols and iron: The absorption capacity in the body is the highest among fruits.

Vitamin c: it can prevent macular degeneration in the eyes of the elderly.

Spore cabbage No.9

Every100g, the total antioxidant content reached 8.

Contains antioxidant nutrients:

Plant compounds: anticancer.

Folic acid: Anti-colorectal cancer.

Cellulose: Lowering cholesterol.

10 apple

Every100g, the total antioxidant content reached 2.

Contains antioxidant nutrients:

Cellulose: It can resist oxidation, absorb ultraviolet rays and prevent sunburn.

Pay attention to tips

* Apple skin contains a lot of antioxidants, so it is best to eat it with the skin, but avoid waxed apples.

* For vegetables with strong antioxidant capacity, it is best not to fry them in oil when cooking. It is suggested to cook with high fire to reduce the fat and retain the nutrition of vegetables.

* carrots and celery can be eaten raw.

Experts say that balanced nutrition is good for health.

Usually, you should eat more fruits and vegetables with high antioxidant capacity, but not for anti-aging and disease prevention. We only eat these fruits and vegetables, and there are no other nutrients, so we can't achieve the health care effect.

Best comprehensive antioxidant food

The best all-round antioxidant food has the most stars behind it. The following foods are sorted by antioxidant capacity.

It's arranged. Make sure that a large part of your diet consists of these foods.

rich

Food vitamin a, vitamin c and vitamin e

Sweet potato * * * * *

Carrots * * * * *

Douban * * * *

Peas * * * *

Coconut lai * * * *

Cauliflower

Lemon * * * *

Mango * * * *

Meat * * * *

Melon * * * *

Pepper * * *

Pumpkin * * * *

Strawberry * * * *

tomato

Cabbage *

Sleeves * * *

Kiwifruit * * *

Orange * * *

Seeds and nuts * * *

Zucchini ** *

Tuna, mackerel and salmon * * *

Wheat germ *

Apricot color *

Beans *

Weapons-vitamin A-6 to 7 milligrams a day. Sweet potato, 25mg carrot, 20mg carrot, 13mg papaya, 8.6mg spinach, and half a cup, 7.3mg Advantages: Just mentioned that self-priming can break fine cells, and the breeder Shi Shuling showed that vitamin A can reduce the variation of fine cells, and the effect is the same as that of fruits. How to eat: As can be seen from the above table, you can get enough vitamin A from your daily food without taking vitamin tablets. Although sweet potatoes are just "made", green carrots are often used to make soup and can be drunk at any time. Remember to eat "soup residue" to be useful. "Red, green and green" vegetables and fruits contain high antioxidant components, so it is definitely beneficial to eat more.

All kinds of sweet pepper weapons, vitamin C, 60 mg per day. Half a cup of red pepper, 94 mg of orange, 80 mg of apple and 7 mg of other vitamin C comrades-in-arms: members of the fruit group-kiwi, mango, pistachio pear. Members of vegetable alliance-broccoli, red pepper. Advantages: it is helpful for bones, teeth, cartilage and blood vessels, preventing periodontal diseases and blood diseases, and helping the antioxidant system to exert its strength and resist spontaneous free radicals. How to eat: eat two fruits a day. For example, if you eat an orange after lunch and an apple after dinner, you can store enough vitamin C. ..

Lycopene, a weapon, takes 5 to 20 milligrams a day. Tomato, a 4 mg watermelon, 100 g, 5 mg grapefruit, half a cup, 2 mg Advantages: This is the substance that makes tomatoes turn red. Therefore, the redder tomatoes are eaten, the more red tomatoes can be absorbed, which helps to prevent and prevent prostate cancer, stomach cancer, colorectal cancer, pancreatic cancer, lung cancer and so on. How to eat: in order to achieve the above-mentioned goal of preventing cancer, Dr. Carole R. Dichter, senior project manager of nutrition and health care in food companies, suggested eating foods containing Fanqihong five to seven times a week; If we want to easily absorb the red pigment in sweet eggplant, the Department of Biochemistry of HKUST should help to point out that it can only be cooked in hot oil. In other words, eating cooked sweet eggplant is more useful than eating only raw tomatoes. Fresh red sweet eggplant

Papaya Weapons Tetravitamin E Sweet Potato a 5.4 mg Papaya a 3.4 mg Apple a 2.3 mg Other comrades include: malt, beans and fish. Advantages: reduce blood unsaturation and lipid oxygenation mechanism, and keep cell membrane delicate.

Five minerals of weapons ● Zinc: meat, seafood-especially oysters; Advantages of plants-malt and germ: it helps to make egg white, which is beneficial to wound healing and reproductive function, and will lose hair the next day. ● Selenium: Advantages of meat, seafood and beans: Help vitamin E to play its role. Raw oyster

Other antioxidant comrades ● Green tea: Longjing, fragrant tablets, daffodils, Japanese green tea. Shi Shuling said that although rich in antioxidants, drinking the same kind of tea failed to absorb the advantages of vitamins A and C, so some people chewed tea or ate green tea powder instead. ● Cruciferae vegetables: broccoli, orchids and cauliflower. ● Soybeans (including bean products such as bean dregs and tofu), ginger, beans, ginkgo (ginkgo biloba) and angelica.

Antioxidant food anti-aging

Medical experimental reports show that human aging is related to common chronic diseases of the elderly, such as arteriosclerosis, cataract, rheumatoid arthritis, Parkinson's disease, and even cancer, all of which are related to free radicals with strong oxidation.

Free radicals affect life span.

Animal experiments also point out that the life span is closely related to the production of free radicals and the concentration of antioxidants in human body. Epidemiological and clinical research reports also show that if there are enough antioxidants in the human body, such as carotene and vitamins C and E, the incidence of various diseases can be reduced.

It should be noted that cigarette smoke and urban waste gas will make the human body produce more oxygen-containing free radicals, mutate nucleic acids and lose the ability to make protein, which is one of the main causes of aging or chronic diseases. In daily life, if we can pay attention to fresh air and eat more antioxidant foods, we will certainly be able to delay aging and maintain health and vitality for a long time.

There are many antioxidants in food.

Vitamin E is the most important antioxidant in food, and C and carotene are also effective antioxidants. Vitamin A and its precursors can help vitamin E fight free radicals. In addition, food additives such as BHA and BHT can not only

It can prevent food from being oxidized during storage, so that the oil does not change its taste, and it can also play an antioxidant role in the body.

In addition to antioxidants, the human body also needs antioxidant enzymes to maintain health; This component exists in minerals such as copper, zinc, ferromanganese and selenium, and is an essential enzyme for eliminating oxygen-containing free radicals.

★ Foods containing antioxidants:

Vitamin E: oats, peanuts, margarine, canned peaches, wheat germ oil, corn oil, sunflower oil, soybean oil and peanut oil.

Vitamin C: oranges, strawberries, grapefruit, green peppers, lettuce, spinach, cauliflower, cabbage, mustard and potatoes.

Carotene: carrot, sweet potato, mango, papaya, apricot, liver, green leafy vegetables, cauliflower.

★ Foods containing antioxidant enzymes and minerals:

Copper: liver, oysters, beans, dried fruits, cocoa, whole wheat bread, sunflower seeds.

Zinc: shrimp, crab, oyster, meat, turkey and beans.

Manganese: rice, oats, whole grains, dried fruits, beans and green leafy vegetables.

Iron: liver, oysters, meat, peas, plum juice.

Selenium: fish, meat, liver, chicken, eggs, milk, white flour and white bread.

Amazing antioxidant nut TOP7

Nut foods rich in vitamin E have a high antioxidant effect. So, let's see, which nuts have the best antioxidant function?

First place: hazelnut

The content of vitamin E in hazelnut is as high as 36.43 micrograms. Effective in delaying aging, prevent wrinkles, very effective and natural.

Antioxidant food. It also has the effects of preventing and treating arteriosclerosis and moistening skin. So it ranks first.

Second place: Pistachio nuts

Pistachio nuts contain micrograms of vitamin E4, which has certain anti-aging effect and can enhance physical fitness.

Third place: peanuts

Peanut contains vitamin E2.93 micrograms and a certain amount of zinc, which can enhance memory, resist aging, delay brain function decline and moisturize skin.

Fourth place: almonds

The content of vitamin E in almonds is not as good as that in peanuts and hazelnuts, but the content of vitamin E can not be ignored. In addition to the benefits to the skin, almond is also a nourishing and cough relieving medicine, which is mainly used for symptoms such as dry throat and dry cough.

Fifth place: Walnut

Walnut is rich in vitamin E and is an ideal skin care agent for human body. It can not only relieve fatigue and stress, but also reduce the absorption of cholesterol in the intestine.

Sixth place: cashew nuts

The vitamin content in cashew nuts is E 1. 1 microgram, which can not only resist oxidation and delay skin aging, but also soften blood vessels, which is of great benefit to protecting blood vessels and preventing cardiovascular diseases.

Seventh place: chestnuts

Chestnut is also rich in vitamin E, which plays a great role in skin care. In addition, it can strengthen the spleen and stomach, promote blood circulation and stop bleeding. It also has a good curative effect on kidney deficiency.