The 12 antioxidants and polyphenols that protect you the most

The cells of the body respire and as a consequence produce free radicals. These agents are to a certain extent necessary for the maintenance of health, since they participate, for example, in the defense against pathogenic viruses and bacteria. But in excess they produce damage to the cells, contributing to a premature aging and to the development of cardiovascular diseasescancer, arthritis, Alzheimer’s or diabetes, among others.

The body generates different antioxidant substances to keep them under control and many plant foods also provide anti-radical compounds that are considered beneficial for health. It is not surprising that much effort has been devoted to discovering What are the foods with the highest antioxidant properties?.

The development of orac-test to measure antioxidant capacity was a first step carried out at Tufts University (United States). The method allowed the University of Arkansas, with government funding, to publish in 2010 tables indicating the ORAC rating of hundreds of foods.

The ORAC method called into question

It seemed like a good guide to selecting beneficial foods. However, the researchers quickly realized that the results of the ORAC test in the test tube did not really reflect what was happening in the body. That is to say, a high number in the ORAC test did not guarantee a great antioxidant action in the cells. And some companies, to increase the attractiveness of their products, began to promote them based on their high ORAC value, even though the analysis had been carried out in uncontrolled laboratories.

Because of this, in 2012 the United States government withdrew the tables from the internet and the researchers parked the ORAC method. Several teams are currently developing analyzes that can more reliably predict the actual effect.

Researchers such as Balz Frei, from the Linus Pauling Institute at Oregon State University (United States), point out that it is very difficult to determine the effects of antioxidant compounds because they are very different from each other and have different properties and mechanisms of action. For example, vitamin C is absorbed with great efficiency and its antioxidant activity in cells is multiplied thousands of times, while flavonoids are assimilated around 5%. Apparently, the effect of flavonoids is indirect, as they favor an increase in the body’s ability to eliminate carcinogens and diseased cells.

Frei affirms that they act as a kind of vaccine and that to obtain all their benefits it is not necessary to resort to extraordinary doses. It is enough to consume 5 to 9 daily servings of fruit and vegetables to prevent cardiovascular diseases, cancer or neurodegenerative disorders. In fact, Frei indicates that in moderate doses they are highly recommendedbut that in excess could be harmful, since some are somewhat irritating to the body, which tries to eliminate them through urine.

antioxidant nutrients

Much remains to be discovered about the properties of the different antioxidants, but everything indicates that those that are also essential nutrients are probably the most effective. Let’s see them in detail.

Vitamin E

It is a fat soluble substance that prevents the destruction of cell membranes and inhibits the oxidation of LDL cholesterol (a process that increases its deleterious effects on the arteries). That is why it plays a preventive role in cardiovascular diseases and myocardial infarction in particular.

The recommended daily dose is 15 mg, which can be obtained from first cold-pressed oils (especially wheat germ), avocados and nuts.

Vitamin C

It is soluble in water and constitutes the first line of antioxidant defense in blood plasma. It’s a powerful protector against the damage that free radicals cause in cell membranes. It is essential for the production of collagen, the substance that forms the connective tissues of the body (bones, cartilage, tendons, ligaments), and stimulates the immune system.

It has the ability to regenerate tocopherol (vitamin E) that has been consumed or not activated. The recommended daily dose is 60-90 mg and it is abundant in citrus fruits, kiwi, papaya, red pepper, broccoli, kale, red cabbage, cantaloupe, cauliflower, sweet potato or strawberry.

Following the vitamins E and C, carotenes are also very well received by the body. The most common are:

beta carotene

It is a pigment that gives yellow or orange color to many foods such as sweet potatoes, mangoes, carrots, apricots, and pumpkins. In the body it is transformed into vitamin A and, similar to vitamins C and E, it strengthens the immune system and protects cell membranes.

lycopene

Gives deep reds or bright pinks to tomatoes, grapes, watermelon, papayas and guavas. Epidemiological studies show that diets rich in lycopene protect against heart disease and some types of cancer, particularly those of the prostate and mouth.

Lutein and zeaxanthin

They are yellow-green carotenoids found in spinach, collard greens, and cauliflower. The antioxidants in all these vegetables act as protective shields for the retina against the attack of harmful agents. So prevent cataracts and macular degenerationpreventable causes of blindness.

More than 5,000 bioflavonoids

Polyphenolic compounds were discovered in 1930 by the prizeNobel Prize Albert Szent-György, who also discovered vitamin C. Since then, more than five thousand polyphenols or flavonoids have been identified. They show great antioxidant activity in test tubes and in the body they produce a wide variety of effects. Many explain the effects that are attributed to certain plant foods.

Currently it is known that they often collaborate with the immune system, regulate cell growth, are involved in the transport of hormones, participate in the assimilation of nutrients and in autodetoxification processes.

indoles

Present in green vegetables belonging to the cruciferous family (Brussels sprouts, broccoli, turnips…), they inhibit the development of tumors thanks in part to their antioxidant qualities. This type of vegetables also contains high concentrations of fiber, vitamin C, selenium and folic acid, a B group vitamin that in sufficient dose it prevents heart attacks and births with malformations of the nervous system.

quercetin

Greenish-yellow in color, present in apples, broccoli, cherries, grapes, red cabbage and especially onions. Trials show it prevents breast, skin, ovarian, lung, and gallbladder cancers. Also reduces the risk of cardiovascular disease, fights allergies and relieves asthma. Presentations in the form of a supplement usually contain two other flavonoids, rutin and hesperidin, because their action seems to complement each other.

Green tea and turmeric

epigallocatechin gallate

It is one of the most powerful polyphenols. It is found in green tea and has been found to have protective effects against diseases of Parkinson’s, Alzheimer’s and rheumatoid arthritis.

One hypothesis states that the incidence of these degenerative diseases and others is lower in Asia because many adults drink more than a liter a day.

Curcumin

It is also a polyphenol that gives yellow color to the turmeric, main ingredient of Indian spice mix curry. This pigment has been used by Ayurvedic medicine for four millennia and science is currently studying its efficacy in the treatment of myelomas, pancreatic and colon cancer, psoriasis and Alzheimer’s, among other disorders.

To take advantage of all its power, it must be consumed together with pepper, since it multiplies its absorption by the body by twenty. Its bioavailability also increases if it is taken dissolved in hot water or oil.

ellagic acid

It is found in strawberries and berries in general, nuts and pomegranates, among other plant foods. It has the property of protecting genetic material, both from environmental pollutants and free radicals of internal origin. It is, therefore, a anticancer substance.

Proanthocyanins and anthocyanins

They are in the blue and purple foodsuch as blueberries, blackberries or plums.

Aliina

It is a sulfur compound present in garlic, onions and chives, shallots and leeks, which becomes an antioxidant after a series of reactions.

Fortunately, antioxidant agents are found throughout a wide variety of foods. They are one more reason to trust a diet based on plant foods, without obsessing over this or that compound.