Thursday, January 26, 2012

Nutrition and Anti-Aging : The protective factors

Several epidemiological studies have highlighted such as vegetables and fruit contain protective factors mainly antioxidant and therefore able to protect the body from oxidative damage related to the action of free radicals.
This resulted in the observation that a diet rich in fruits and vegetables or supplemented with antioxidants, posters obvious benefits of some forms of cancer - lung, esophagus, stomach, colorectal, ovarian, breast - and primary prevention of cardiovascular disease . Not only.
Recent studies have emphasized that the recovery of particular eating habits combined with the targeted use of specific supplements of omega-3 is also able to exert an effective action of secondary prevention in patients with diseases of its own apparatus cardio-vascular system.

There are qualitative and quantitative requirements and quality of nutrients, which should be simultaneously present in the body in their right proportions, are the foundation of millions of biochemical reactions that occur constantly in our bodies every day.

In this context it is essential make targeted and sufficient amount of body protein (protein) and lipids (fats), especially unsaturated, both necessary for growth and muscle tone, hormonal secretions, for the optimization of cognitive skills and memory, for the maintenance of the same mood.
Antioxidants exert their activities by exerting an effect of preventing the formation of free radicals and / or neutralizing those already formed. A varied diet rich in fruits and vegetables can supplement the natural antioxidant defenses (glutathione peroxidase, superoxide dismutase, catalase) and helps to preserve the health of the organism. In figurative terms we can say that maintain oxidative balance the scales, which brings a plate of risk factors and protective factors on the other.

The protective factors are:

Carotenoids: alpha and beta carotene, lycopene, lutein, respectively abundant in carrots, leafy greens, peppers, tomatoes, melons, in broccoli and green leafy vegetables.
flavonoids: flavonols, anthocyanins and tannins, respectively, abundant in black and green tea and olive oil, red wine, blood orange, strawberry, green tea.

Vitamins: C, E, and those belonging to group B, respectively abundant in citrus fruits, tomatoes, broccoli, cabbage, strawberries, and in olive oil, asparagus, avocados, whole grains, green vegetables and cucumbers in.
Trace elements: selenium, zinc, respectively abundant in spinach, broccoli, cabbage, onions, mushrooms in spinach and Brussels sprouts.

Coenzyme Q, gamma-linolenic acid , extracted lipids specific supplements. In fact, when free radicals reach levels well above the norm, it becomes advisable to also use proper integration, consisting of a pool of antioxidants on the side of repairers of cell membranes, so that the remedy may involve peroxidation.

If we therefore identify food sources more "useful" and "beneficial" for the human body in perspective antioxidant, the first place put blueberries, kale, beet in second place: orange, brussel sprouts, grapefruit, Kiwi, third place: spinach, tomatoes, cucumbers, apricots, melon, onion.

Again we emphasize quality in a few simple "rules" nutritionally correct: 

Fruits and vegetables in abundance,

drastically reduce the intake of dairy products containing high percentages of saturated fats,
avoid all foods containing saturated fats pre-(learn to read labels!)
Avoid chocolate: contains saturated fats, cakes attention to commercial / industrial (better than homemade!);
Fry infrequently and at low flame , never reusing the oil
moderation in the consumption of coffee (decaf favoring one)
drastically reduce the butter; banned lard, lard (eg cakes) and margarine,
use olive oil or seed oils rich in polyunsaturated fatty acids highly ;
increase the consumption of dietary fiber (whole foods, not refined) and recover the habit of a balanced intake of legumes;
Increase the supply of fishery products, naturally rich in omega 3 and Omega6;
Preference for white meat over red , especially rabbit and turkey;
not overdo consumption of bread and dairy products and pasta dishes (pasta, rice, etc..).

The diet should be whole normolipidica (predominantly the contribution of monounsaturated and polyunsaturated), relatively high in protein (but on common sense nutritional protein and recovering the sources used to consume the so-called "flesh of the poor", ie soybeans and other legumes), mildly low sugar (well balanced intake of simple carbohydrates and complex ones, catching the habit to a healthy use of whole foods, naturally rich in fiber, vitamins and trace elements).
The University of Boston in the United States has carried out a study to quantify the antioxidant capacity of various foods from the plant world. It 'been given them an ORAC value (Oxygen Radical Absorbance Capacity), that is a kind of unit of measure of this ability to their antioxidant action allowing the identification of three groups at gradually increasing capacities.

Foods that provide up to 500 ORAC units per serving:
Cucumbers 1: 36 units
tomatoes 1: 116 units
raw spinach dish: 182 units
Fishing 1: 248 units
Apple 1: 301 units
Eggplant 1: 326 units
Grapes white / black a cluster: 357/570 units
Onion 1: 360 units
a tablespoon black raisins: 396 units
Cauliflower cooked a cup: 400 units
a cup baked beans: 404 units
1 U.S. Potato: 404 units
Kiwi 1: 548 units

Foods that provide from 500 to 1000 units:
1 Pepper: 529 units
a black grape : 569 units
Unit Avocado 1:571
1:575 units Roast Potatoes
Plum 1: Unit 626
Orange 1: 983 units

That bring food from 1000 to 2000 units:
1 glass of orange juice: 1142 units
a cup Strawberries: 1170 units
Pink Grapefruit 1: 1188 units
a glass of grapefruit juice: 1274 units
a cup cooked Brussels sprouts: 1384 Unit
2 black plums : 1457 units
a cup More: 1466 units
a cup cooked beets: 1782 units

Foods that provide over 2000 units:
one cup cooked green cabbage: 2048 units
a cup Blueberries: 3480 units
of red grape juice a glass: 5216 units

Remember how, among the "secrets" to staying young and healthy, there is always that of diet.
It is not enough to eat little, but it is essential to choose quality and type of food to be taken more often than others.

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