- Berries such as blueberries, blackberries, raspberries, strawberries and cranberries are among the main sources of antioxidants.

- Legumes such as beans (beans), small red, beans kidney, pinto beans beans or black, are all rich in antioxidants.

- Fruits, as many varieties of apple (with skin) are rich in antioxidants, like avocado (avocado), cherries, green and red pears, fresh or dried plums, pineapple, kiwi and others.

- Vegetables such as artichokes, spinach, cabbage, red or white potatoes (with skin), yams (sweet potatoes) and broccoli are among the more antioxidants they contain. While cooking foods affects the levels of antioxidants by the method of cooking vegetables, cook one study found that generally increases these levels in some vegetables.

- Drinks, such as green tea (which comes first to mind as a good source of antioxidants) and others also contain high levels. Examples of other beverages are coffee, red wine and many fruit juices such as pomegranate.

- Nuts such as walnuts, pistachios, pecans, hazelnuts and almonds are among the most antioxidant content.
Spices, which could not suspect that provide antioxidants, but the cloves, cinnamon, ginger, dried oregano leaves and turmeric powder (turmeric), are good sources.

- Grains, and between them, the oat-based products generally contain more antioxidants than those derived from other grains.

- Do not forget dessert, because remember that a piece of black chocolate contains the same amount or more antioxidants than most fruits or vegetables.

An additional benefit of antioxidant-rich foods is that they usually offer several health advantages. These foods are of plant origin and apart from the antioxidants, offer health benefits because they are rich in fiber, protein, vitamins and other minerals, and low in saturated fat and cholesterol.

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Response from Dr. Donald Hensrud, Endocrinology, Mayo Clinic, Rochester, Minnesota, USA:

It is true that antioxidants such as vitamins C and E, carotene, lycopene, lutein and many other substances, may play a role in preventing diseases like cancer, cardiovascular disease, Alzheimer’s disease and macular degeneration. However, research indicates that the mere fact of taking antioxidant supplements is not the best way to give the body what it needs and, in fact, consuming such supplements could be harmful.

Fortunately, research also continues to show that it is increasingly feasible to extract the potential health benefits of antioxidants by eating foods rich in them.

It is believed that antioxidants are useful because they can neutralize free radicals, which are toxic byproducts of natural cell metabolism. Free radicals can also enter the body through exposure to substances such as cigarette smoke, sunlight and pesticides.

Although free radicals perform some useful immune functions, when present in excess or in the wrong place can damage healthy cells by a process known as oxidation. It is believed that oxidation is a factor in the development of certain diseases. Free radicals are generally more harmful than helpful.

Our bodies naturally produce antioxidants neutralize free radicals very effectively. Copper, manganese, selenium and zinc are minerals that play an important role in this process, although it is not 100 percent effective and its effectiveness decreases with age.

One reason why food seems to be a better alternative supplements is that they contain an unmatched selection of antioxidants. A supplement may contain a single type of antioxidant or to several classes, but foods contain thousands of types of antioxidants (vitamin A, for example, contains several types) and do not know which of all substances is the one that has the ability to offer benefits. Moreover, the theory of many researchers is that the antioxidants in foods are chemical networks that maintain interaction with the cellular and genetic complexities of human beings.

Although supplements containing antioxidants are considered safe, some studies have suggested that consumption of higher doses of supplements such as beta-carotene or vitamin E, could eventually increase the risk rather die.

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- Foods rich in vitamin E: carrots, broccoli, papaya, mango, spinach, peppers (bell peppers, red peppers), squash
- Foods rich in Vitamin C: orange, grapefruit, kiwi, tomatoes, sweet potatoes (yams), broccoli, strawberries
- Foods rich in beta-carotene: apricots (apricot), asparagus, melons, beets (beet), maize, melons, sweet potatoes (yams), peaches, carrots

You see, this is mostly fruits and vegetables with lots of color. The next time you go to the supermarket, also be sure to include antioxidant-rich foods such as prunes, raisins, apples, onions, eggplant, red grapes and beans (beans), among others.

But do not think that your immune system depends only on the antioxidants found in fruits and vegetables. You will be surprised to know that foods rich in zinc such as oysters, nuts, seafood, whole grains and dairy products are also full of antioxidants.

Also foods containing selenium such as tuna, chicken and beans are a good source of antioxidants to fight free radicals.

How good to see that you can find what you need to stay healthy in your food. This gives you the power to choose wisely what you eat to have a foolproof health.

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When we talk about good nutrition, it is common to talk about the health benefits of antioxidants for health. Based on this, the doctors always recommend that you take a diet rich in foods containing antioxidants. Many people, however, do not know for sure what these substances and what role. Sometimes because of embarrassment or simply do not ask is so named because it is assumed that they are good and no one is interested in learning more about them.

Antioxidants, explaining simply, are nutrients, vitamins and minerals that protect and repair cells from damage caused by free radicals. What are free radicals? are the molecules responsible for tissue damage, aging and certain diseases occur. They are very unstable molecules that stick to other energy stealing and causing damage. That’s where antioxidants as “super heroes” to protect tissues and cells of these agents bad.

Many investigations over the years have established that such damage plays an important role in the onset of various diseases such as cancer, atherosclerosis (hardening of the arteries) and arthritis. Furthermore, it is known that free radicals affect the immune system, or your body’s defenses. Therefore, the a diet rich in antioxidants will help you have an iron to fight infections, flu and colds.

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Cancer: A study in 2009 by the National Cancer Institute of the United States reported that selenium and vitamin E do not prevent prostate cancer. In fact, research has found that may present an increased risk of developing prostate cancer due to intake of vitamin E and the additional risk of developing type 2 diabetes by taking selenium. In another study (Physician’s Health Study II) found that neither vitamin C nor vitamin E reduce the risk of colon cancer, prostate and lung, or other common cancers in men.

Heart disease: the Harvard Medical School conducted a study in 2008 women to determine whether folic acid and B vitamins were effective in preventing heart attacks, strokes and death from heart disease. The results indicated that the supplements are not effective. In addition, vitamin E was found to be linked to an increased risk of stroke. Recent studies suggest that antioxidant supplements previously thought to help remove fatty deposits in arteries, however, can increase levels of “bad” and block the effect of cholesterol-lowering medications.

Immune system function: There is still no conclusive evidence to suggest that taking vitamin and mineral supplements can strengthen the immune system.

Decreased cognitive ability: A study by the National Institute of Health found that neither the B complex vitamins or vitamin E prevent Alzheimer’s or dementia.

These studies demonstrate that there are vitamin and mineral supplements do not work as we thought. However, one can not dismiss the role of them all. There is evidence that some supplements do serve to treat certain conditions such as:

Eye disease: People with macular degeneration related to age (AMD for its acronym in English), a leading cause of blindness, can prevent more serious damage if they take a supplement of vitamin C, E and beta carotene . But these supplements must be prescribed by your ophthalmologist.

Osteoporosis: After reviewing over 167 studies, the Federal Agency for Health Research and Quality found that taking calcium and vitamin D reduces fractures and loss of bone density, especially in women. Because most women do not consume enough calcium and vitamin D in their food.

You see, there are studies that refute the benefits of so-called facts about taking vitamin and mineral supplements and prevention of certain diseases. However, other studies corroborate that taking certain supplements may have benefits for other conditions. It all depends on each particular case.

So, before you run to the supermarket to buy pills and mineral supplements, you need to talk to your doctor about whether you really need them (except folic acid in the age of reproduction and prenatal vitamins if you think you’re pregnant until you have your first appointment with the gynecologist) and if so, what dose you should take once you have reviewed and you have done laboratory tests if necessary.

While it is true that the deficiency of vitamins and minerals can cause health problems, and ideally for good nutrition is eating a balanced so you can get it all the nutrients you need. Excess vitamins and supplements can be toxic. Do not replace food with pills or powders, unless prescribed by a professional you after an appropriate examination. Your health is precious.

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Imagine this scene: go to a restaurant and ask for an orange juice and a green salad. The waiter surprises you with two pills: a vitamin C and folic acid. The reality is that not the same refreshing sip juice or eat a delicious salad, which take a pill to feed you. Not just because they do not enjoy the same, but because the pills do not contain all the properties of food, such as fiber. But despite this, in the United States, according to figures published in the Nutrition Business Journal, spent $ 10 billion in vitamin and mineral supplements in 2008.

Do not you think it’s too much money? I do. And much more now that recent studies have suggested that vitamin supplements are not effective in preventing many diseases. According to information published in March in the Washington Post, most health organizations working to prevent and cure cancer, diabetes and heart disease are against and for supplementation of a diet rich in fruits, whole grains , legumes and vegetables. It also warns that excessive consumption of supplements can be toxic over time.

For example, taking beta carotene supplements increase the risk of lung cancer among smokers and take a high dose of vitamins A and E in pill or powder supplements can increase the risk of premature death. While taking supplements supposed to improve your nutrition, can kill you before!

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Fish oil containing docosahexaenoic acid (DHA, for its acronym in English) and eicosapentaenoic acid (EPA for its acronym in English). Favorable evidence from several studies suggest that intake of recommended amounts of DHA and EPA – by eating fish or taking fish oil supplements – lowers triglycerides, the risk of death, myocardial infarction, abnormal rhythms dangerous heart and stroke in people with known cardiovascular disease. It also reduces the buildup of atherosclerotic plaques (“hardening of the arteries”), and lowers blood pressure slightly.

In a new study, 55 patients submitted to radical prostatectomy were randomized, four to six weeks before surgery, to a low fat diet with 5 grams of fish oil per day, or a control diet . The growth factor levels similar to insulin in the blood, a measure of the risk of prostate cancer, were evaluated as primary outcome measure.

The researchers reported finding no differences between groups in risk of prostate cancer. However, the authors found that low-fat diet with fish oil capsules resulted in decreased proliferation of prostate cancer. More research is needed before conclusions can be drawn.

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High intakes of calcium as milk in the years surrounding menopause has been shown to decrease bone mineral density loss that inevitably occurs after the disappearance of menses. In addition, the calcium in milk is in the form of phosphate salt, which is the way that calcium is more readily absorbable. Children and adolescents as well as their bones grow longitudinally, have to form a bone so that it has a great consistency.This is what is called bone mineral density, whose peak is acquired in the first 2-3 decades of life. It is therefore very important calcium intake in childhood and adolescence, especially in the form of milk, because in this time of life the ability to absorb calcium is enormous and are key years for a bone consistency appropriate. This is a problem in cases of anorexia nervosa.

In the case of older dairy is a very interesting food again because of its excellent nutritional properties and ease of use. Often the elderly have difficulty chewing (for lack of teeth) and swallowing so soft food recipes made from milk (croquettes, mashed, creams, custards, puddings …) makes them particularly suitable. However, some elderly, poorly tolerate milk, presenting abdominal discomfort, colicky pain more or less intense, diarrhea plunges … This is often due to intestinal lactase deficiency. These people can take, however, yogurt or cheese in which the lactose is fermented to avoid reducing the intake of calcium.

For people with high cholesterol levels or a tendency to obesity, drinking milk can be made in the form of fat or nonfat, in which cholesterol intake and total energy is reduced and yet maintaining the calcium and protein.

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It’s called orotic acid, is a vitamin which has little knowledge, only known to participate in the metabolism of folic acid and vitamin B12, and prevent liver problems and premature aging. It abounds in edible roots and there are no symptoms that can produce a deficiency.

Vitamin B15

Also called pangamic acid which has antioxidant effect, facilitates the absorption of oxygen in all tissues, stimulates the immune system responses (that which prevents us from attack by viruses and bacteria), lower blood cholesterol levels, relieves symptoms of asthma , decreases fatigue, controlling the desire to drink alcohol, avoid raw and prolongs the life span of cells. It is contained, for example, in yeast, sesame seeds, pumpkin and whole grains. Its lack causes nervous disorders, heart disease and decreased oxygenation of tissues.

Vitamin B17

Also called laetrile, little is known about its functions and its deficiency is thought to cause little resistance to cancer, is best taken in small amounts because its molecules containing cyanide. Is naturally within the seed of plum, peach, peach, apple and tangerine.

Hill

It is considered part of the B complex in the brain produces a substance that enhances memory, also participates in the transmission of nerve impulses and helps eliminate toxins from the body. Can be found in lecithin, yeast, wheat germ and green leafy vegetables. The deficiency can lead to hardening of arteries and impaired memory.

Paba

It is one of the last discovered the B complex vitamins Participates in the formation of folic acid and protein metabolism also has been found to help reduce pain caused by burns. Naturally found in brewer’s yeast, whole grains, bran and wheat germ. If there is a shortage, there may be eczema.

As for its cosmetic properties are said to help restore natural hair color, retard the appearance of wrinkles and keep skin in good condition.

However, it is necessary to take into account that by following a balanced diet will cover the daily requirement of vitamin B complex, however, there are special circumstances in which an extra amount can be useful, for example, during convalescence, pregnancy and breast- lactation, by following slimming diet, or when a smoker and a vegetarian or if you frequently consume alcohol.

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It is known as Biotin or vitamin H, and is essential in the metabolism of fats and proteins, helps to treat baldness, prevents premature onset of gray hair, relieves muscle pain, eczema and dermatitis controls, and combat depression and drowsiness. Found in liver, nuts, peanut butter, egg yolks and cauliflower. If you have an intake deficiency may have impaired function above, the problems are aggravated skin, nausea and loss of appetite.

The world of cosmetics has been included in the formulas for certain products, especially creams and gels, both body and facial because it softens the skin and protects from seborrhea.

Vitamin B9

It is best known as folic acid and vitamin B2, along with participating in the formation of DNA (deoxyribonucleic acid, protein in genes that directs the metabolism of cells). It is vital for growth, prevents cold sore, promotes the health of the skin, slows the graying increases the amount of breast milk protects against intestinal parasites and food poisoning. Is present in green leafy vegetables, mushrooms, liver, oranges, nuts, egg yolks and fortified cereals. The deficiency can cause anemia, malabsorption of nutrients because the intestine is worn, premature aging, parasite infestation and during pregnancy fetal malformations.

Vitamin B12

Known as cobalamin, it is the only vitamin that is found in vegetables and fruits, and its main function is the regeneration of the bone marrow (soft, spongy tissue found inside bones) and red blood cells and is essential in formation of DNA and the normal metabolism of the nervous system also helps the memory, improves mental concentration and irritability controls. Is present in meat, poultry, fish, eggs and dairy products. Its deficiency causes anemia, mental deterioration, memory loss, depression and hallucinations. We recommend increased consumption along with the rest of the vitamins that make up the complex B in the periods prior to menstruation, in order to compensate for nutrients that are lost with the bleeding.

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