D free radicals These are unstable molecules that can trigger damage to our cells and tissues inflammation and increases the risk of chronic diseases such as cancer and cardiovascular conditions. However, there is natural substance That helps fight this damage and reduce inflammation.
These compounds, present in a variety of foods, not only protect our cells from the effects of oxidative stress, General welfare promotion. We include these foods in the dietTo reduce the risk of inflammatory diseases and promote good long-term health. Actually, this is a lot Antioxidants have anti-inflammatory propertiesThat makes them essential partners in maintaining body balance and preventing chronic inflammation-related diseases.
Below, we present yesThe most prominent natural substance Which you can include in your diet to take advantage of it Antioxidant and anti-inflammatory benefits. Let’s find out what antioxidants are and what exactly they do in our body.
© Adobe StockWhat exactly are antioxidants?
Antioxidants are substances that prevent damage caused by free radicals in the body. If an excess of these free radicals is not “blocked”, they can damage key cellular structures such as cell membranes and DNA located in the nucleus. As our details Mar Santamaria, Head of Pharmaceutical Care at Promopharma at Docmaris, “Excess free radicals alter the molecular sequence of DNA and its replication, which can have serious consequences for health.” This means that if the process by which cells copy their DNA before they divide is affected, there can be errors in making new cells. And this damage can increase the risk of such diseases Cancer, cardiovascular disease, premature agingand other disorders.
The body produces free radicals as part of metabolism and through exposure to external factors. We may not be able to control all those free radicals, but we can mitigate their effects and actions. food They are a good option for this. Specifically, what works with antioxidant foods Anti-inflammatory.
© Adobe Stock– read: 7 Foods That Make You Fat, According to Harvard
How does the body obtain these natural substances?
As we said, and the pharmacy expert confirmed, mainly through food and sometimes, through complement. Next are concentrated nutrients and plant extracts that can supplement food. In addition, healthy habits, eg Good nutrition and exerciseEssential to combat the effects of free radicals. “Not only diet, but also healthy habits are important, as they protect against its harmful effects,” says the pharmacist.
Many antioxidant substances are found in foods and supplements. Notable among these are:
Alpha-lipoic acid: Green leafy vegetables and colorful vegetables are present.
Astaxanthin: A carotenoid found in microalgae, oily fish and supplements.
However, Mar Santamaria cautions that more power for an antioxidant is not always better. “It’s important to find a balance, since excess antioxidants are also not recommended,” he recalls.
© Adobe StockAre antioxidants also anti-inflammatory?
Yes, the Antioxidants can act as anti-inflammatories. They protect against free radical damage, neutralizing them or helping the body’s natural enzymes that fight them. Free radicals “steal electrons” from cellular structures, creating a “cascade effect” that damages tissues and activates the immune system, causing inflammation.
“Keeping this inflammation at bay is always good for the body’s overall health,” says Mar Santamaria. Thus, antioxidants not only protect cells, but also contribute to reducing inflammatory processes.
– read: 3 Diets That Harvard Recommends Against Inflammation
The 10 Most Antioxidant and Anti-Inflammatory Natural Substances
Mar Santamaría, it is important to distinguish between foods with antioxidant and anti-inflammatory properties and anti-inflammatory drugs, which have a specific clinical use. According to Mar Santamaria, “The Food is a key source of antioxidants and anti-inflammatories That contributes to long-term wellness.” Therefore, it’s important to include foods in our diet that fulfill these functions. The pharmacy expert points out the top 10 to fight inflammation.
1. Alpha-lipoic acid
This antioxidant fights oxidative stress, improves insulin sensitivity and protects the nervous system. Main sources are spinach, broccoli, tomatoes, potatoes and supplements. It is recommended to include more leafy green vegetables in your diet, such as sauteed spinach or steamed broccoli.
2. Curcumin (from turmeric)
Curcumin is known for its powerful anti-inflammatory properties, which are used to relieve joint pain and inflammatory diseases. The main source is fresh or powdered turmeric. To include it in the diet, you can add turmeric to stews, soups, curries or prepare a “golden milk” drink with a touch of turmeric, vegetable milk and black pepper to improve its absorption.
3. Resveratrol
This antioxidant and anti-inflammatory compound is renowned for its cardiovascular benefits and contribution to healthy aging. The main sources are grapes, red wine, blueberries and blackberries. To take advantage of this, you can eat fresh grapes as a dessert, include blueberries in smoothies or salads.
4. EGCG (Epigallocatechin gallate)
This powerful antioxidant in green tea fights free radicals, improves metabolic health and contributes to weight loss. The main sources are green tea and matcha. It is recommended to drink one or two cups of green tea a day, preferably in the morning or after meals.
5. Quercetin
Quercetin is a flavonoid that strengthens the immune system, fights inflammation and protects against allergic diseases. The main sources are onions, apples, red fruits and grapes. You can add onions to salads, soups and stews, eat an apple a day and enjoy red fruits as a snack.
6. Gingerol (from ginger)
Gingerol, the active compound in ginger, has antioxidant, anti-inflammatory and digestive properties. It is also known to relieve nausea and muscle pain. The main source is fresh or powdered ginger. To incorporate it into your diet, you can infuse fresh ginger, grate it into smoothies or soups, add it to curry recipes, or use it to marinate meat.
7. Ellagic acid
This antioxidant compound is found in the fruit and protects against oxidative stress and certain types of cancer. The main sources are pomegranates, raspberries, blackberries and strawberries. You can eat pomegranate as a snack, add its seeds to salads and yogurt, or enjoy the berries in a smoothie.
8. Sulforaphanes
Sulforaphanes are compounds present in cruciferous vegetables with antioxidant and antitumor properties. They help remove toxins from the body and fight chronic inflammation. Main sources are broccoli, cauliflower, arugula and Brussels sprouts. It is recommended to lightly steam them to preserve their properties and add to a garnish or salad.
9. Polyphenols in extra virgin olive oil
Polyphenols are antioxidants that protect against cardiovascular disease and reduce inflammation. The main source is high quality extra virgin olive oil. You can use this oil as a base for dressing, toasting or cooking light meals.
10. Bromelain
Bromelain is a proteolytic enzyme found in pineapple and is known for its anti-inflammatory properties, especially in the treatment of inflammation related to injury or surgery. The main sources are fresh pineapple and bromelain supplements. To include it in your diet, it is recommended to eat fresh pineapple slices as a snack or add pineapple to smoothies and tropical salads.
