ANTIOXIDANT PROTECTION

13 May ANTIOXIDANT PROTECTION

The cocktail of the eternal youth has no mystery.

Antioxidants in the diet, hydration, clean air, adapted but constant exercise and a positive attitude. Ingredients within everyone’s reach, but sometimes difficult to sustain because of much more seductive distractions that in the long run deteriorate our health and leave their marks on our general appearance. For this purpose, it uses antioxidant protection

We talk a lot about one of the great enemies of health, free radicals, those demonic unstable molecules that are produced during the normal metabolism of our body’s cells, producing great damage that is difficult to repair: they alter DNA, break down cell membranes, inactivate enzymes, interfere with the defensive barrier and accelerate ageing. And we know that environmental pollution, active and passive smoking, excessive exposure to sunlight, excessive alcohol consumption, the action of certain medications, exposure to toxic substances or unbalanced physical activity are just some of the factors that favour the proliferation of radicals.

Cellular ageing arises naturally, as a characteristic of all living things, reflecting the molecular disorder caused by free radicals, which, regardless of their origin, cause the dysfunctionality and structural disorders typical of this last stage of development. 

Our organism has natural defences against these reactive species, thus reducing their incidence and favouring the maintenance of internal equilibrium. However, as time goes by, this balance inevitably breaks down and free radicals overcome the antioxidant mechanisms, giving rise to acute and chronic oxidative stress which, to a greater or lesser extent, leads to cell death.

Oxidative stress is the product of damage caused by free radicals and reactive oxygen species, which cause modifications in biomolecules such as lipids, proteins and DNA, preventing their correct functioning and causing disorders in the permeability of the membrane. These effects, mainly on DNA, lead to long-term cell ageing and the development of cardiovascular, neurological and neoplastic diseases. 

A number of antioxidant defences exist to prevent excess free radicals, some are endogenous, such as glutathione and antioxidant enzymes, and others are exogenous, such as vitamins E, C and carotenoids. Therefore, the administration of antioxidants or glutathione precursors is very important for preventing ageing, reversing free radical damage and boosting immunity.

A diet rich in antioxidants is based on fresh, seasonal fruits and vegetables. How to incorporate them into everyday life is the challenge of the season, something that with just a little attention can be achieved with simplicity. Because vegetables and fruits are not only important for their extraordinary supply of vitamins, minerals, chlorophyll and fibre, they are also essential for promoting sensory pleasure and eating satisfaction.

This is my proposal to introduce protective antioxidants into seasonal menus:

1- A colourful plate is more appealing at first glance and produces greater sensory satisfaction when eaten than a monochromatic plate, thus moderating the nervous system (and cravings).

2- Each colour provides a type of phytonutrient, i.e. chemical substances present in coloured plants that strengthen the body’s antioxidant protection, immune response, healthy gut microbiota and regenerate cell structures.

• Typical purple colour of blueberries, plums, blackberries, aubergines, red cabbage, etc. They contain anthocyanin and quercetin, which prevent cellular ageing and regulate blood pressure. Pterostilbene, a compound found naturally in blueberries, is considered by the United States Department of Agriculture (USDA) and the National Institute on Aging (NIA) to be one of the most important anti-aging discoveries of recent times.

– Red colour present in tomatoes, peppers, cherries, strawberries, watermelon, etc. Rich in lycopene and anthocyanins, potent antioxidants that help to have a good memory, strengthen heart health and reduce the risk of cancer and urinary diseases.

– Green colour of kiwis, avocados, artichokes, broccoli, cabbage, lettuce, etc. They contain isoflavones, lutein and folic acid, which balance hormones, relieve stress and anxiety and reduce the risk of ovarian, breast and prostate cancer.

– Orange/yellow colour of carrots, pumpkins, apricots, peaches, oranges, etc. Rich in carotenoids, lutein, zeaxanthin and vitamins A, B and C. They promote healing, vision, immune system and improve mood.

– Cauliflower, garlic, turnips, endive, pear, banana, melon, etc. are white in colour. They contain allicin, the antioxidant that helps reduce cholesterol levels and prevent bacterial and viral infections.

3- My recommendation is to combine at least 3 colours in each menu, with varied cooking styles throughout the day (steamed, blended, grilled, raw, baked, etc.), along with high biological value proteins.

The same goes for textures: if you start with a soup or cream, compensate with a crunchy second and dress it up with a good dressing: if you eat everything dry it will give you a huge craving for creamy or oily textures later; and the other way around: if you eat everything soft, you’ll be raiding the crispy cracker box in no time.

Now you know why you sometimes finish a meal with the feeling that something is missing: it’s not hunger, it’s simply that your menu was not well balanced, it lacked colour and variety, and that’s why you were not satisfied.

The proposal for these days is to look for all the colours throughout the day, and as an energetic and antioxidant idea, this smoothie, very purifying for the blood and liver. Parsley and spinach, as well as being significant sources of minerals and vitamin C, are rich in chlorophyll, one of the fundamental chemical compounds in all plants, responsible for their green colour; it is also the main compound involved, along with light, in the process of photosynthesis, by which plants are nourished. Its consumption increases red blood cell count, helps to eliminate fats in the blood and lowers circulatory risks due to its antioxidant action. It also has the ability to alkalinise the blood, thus making it less conducive to the development of viruses and bacteria.

Green smoothie with chlorophyll

Ingredients per person:

1 green apple, 1 pear, 1 celery pod, ½ cucumber, 1 handful of fresh organic spinach leaves, 1 bunch of fresh parsley (leaves only), the juice of ½ lemon or lime, 1 pinch of grated fresh ginger.

Preparation:

Peel the apple and pear (you can leave the skin on if they are organic and thin-skinned), as well as the cucumber, and remove the strands from the cleaned celery. Blend all ingredients in a blender and serve immediately.

We hope you found the article interesting. Are you interested in implementing internal health actions? Contact us. We are sure that we will find customised solutions for you and your company.

María Kindelán