Every day, our cells face threats from all directions, from the state of the environment to the infection with the virus. Star nutritionist says that there are many nutrients that can act as electron donors, prevent oxidation and help repair damage. These are substances such as vitamins C, E, beta-carotene, minerals selenium, manganese, glutathione, coenzyme Q10, lipoic acid, flavonoids, phytoestrogens and more.
Natural and artificial sources
Here is an example: a cup of fresh strawberries contains about 80 mg of vitamin C – a nutrient that has antioxidant activity. However, a supplement containing 500 mg of vitamin C does not contain plant chemical compounds (polyphenols), which give the body a greater multiplicity of protective forces.
Therefore, keep a list of nutrients with antioxidant activity and products that contain them:
Vitamin C
Broccoli, brussels sprouts, melon, cauliflower, grapefruit, leafy greens, kiwi, lemons, oranges, papaya, strawberries, sweet potatoes, tomatoes, peppers (all colors).
Vitamin E.
Almonds, avocados, chard, leafy greens, peanuts, red peppers, spinach, sunflower seeds.
Carotenoids
Apricots, asparagus, beets, broccoli, melons, carrots, bell peppers, cabbage, mangoes, oranges, peaches, grapefruits, pumpkin, zucchini, spinach, sweet potatoes, tangerines, tomatoes and watermelon.
Selenium
Brazil nuts, fish, shellfish, beef, poultry, barley, brown rice.
Zinc
Beef, poultry, oysters, shrimp, sesame seeds, pumpkin seeds, chickpeas, lentils, cashews, fortified cereals.
Phenolic compounds:
• quercetin (apples, red wine, onions);
• catechins (tea, cocoa, berries);
• resveratrol (red and white wine, grapes, peanuts, berries);
• coumaric acid (spices, berries);
• anthocyanins (blueberries, strawberries).
