Fighting five antioxidants – Newspaper Czestochowa

1. Vitamin C (ascorbic acid)

 It has a significant impact on the health of our body. He takes m. Al. participation in the reconstruction of tissues during healing of wounds and burns, regulating blood pressure and maintain healthy gums. Also raises the body’s resistance to bacterial and viral diseases. It also helps in the absorption of iron.

 The most common symptoms of vitamin C deficiency include muscle pain, fatigue, loss of appetite, swelling and bleeding gums, reduced resistance to infection, the general weakening of the body, and anemia. The total absence of ascorbic acid leads to scurvy.

 Most vitamin C is found in fruits rose hips and sea buckthorn, black currants, parsley NATC, red peppers, Brussels sprouts, broccoli. The source also strawberries, oranges and kiwi. Keep in mind that fruits and vegetables during cooking lose up to 70 percent. vitamin C, so it is recommended to eating primarily raw.

2. Vitamin A

 As an antioxidant protecting the body against free radicals. It also helps to m. Al. maintain normal skin condition, hair, nails and mucous membranes. It is also essential in the process of view. It also affects the immune system.

 Deficiencies of vitamin A may manifest itself m. Al. worse condition of hair, skin and nails, and amblyopia at dusk, ie. night blindness.

 Vitamin A provide ourselves, eating both animal products and vegetable. The food of animal origin, it is in the form of retinol and its derivatives (retinoids) and the plant – in the form of carotenoids, of which the most important role of beta-carotene. The most retinoids is in oil, liver, butter, yellow cheese, fish, and egg yolk. Beta-carotene is included in the red, yellow, orange, and dark green vegetables and fruits.

3. Vitamin E

 Like the two above, it is called the “vitamin of youth”. In the body, the essential function of antioxidant. By neutralizing the harmful effects of free radicals, premature aging and protects against the risk of development of many diseases.

 Most vitamin E is in vegetable fats, hazelnuts, almonds, pumpkin seeds and sunflower seeds. To the diet also should enable the parsley, green and red peppers, spinach and blueberries.

4. Selenium

 It is a potent antioxidant. Responsible for the proper conduct many processes in the body. It plays m. Al. an important role in keeping the immune system. At sufficiently high intake of selenium may reduce the risk of certain cancers. It also contributes to the prevention of other diseases.

 Selenium deficiency can lead to degeneration of many organs and tissues.

 Most of this element is in salmon, eggs, buckwheat, smoked ham and cocoa.

5. Zinc

 In addition to the role of antioxidant plays within the organism many functions. Fits m. Al. for the welfare of the skin, hair and nails. It is also necessary for the proper functioning of the immune system. It also plays a role in maintaining normal bone condition.

 Signals zinc deficiency are skin inflammation, hair loss, impaired immunity, and difficulties with wound healing.

 What should we eat to provide the body with him? Most of zinc are seafood, dark bread, buckwheat, pumpkin seeds, cocoa, almonds, sunflower seeds. His good sources are dry seeds of legumes, oatmeal, yellow cheese, and meat and offal.

 The bioavailability of the zinc in the diet is 20% -40% and higher is the foods of animal origin. The best is absorbed in the form of zinc chelate. An example of a preparation, wherein the zinc is present in the form of a chelate, further enriched with vitamin A, is Cynek + SR.