With Appropriate Food For Effective Protection Of The Body

Oxygen gives us life, but a little popular fact is that when it interacts with other substances in the body, toxic compounds are formed that damage cells. In the course of evolution, the human body has developed mechanisms that suppress these harmful reactions.


The damage caused by oxygen is due to chemical reactions with substances present in the body. This forms compounds known as free radicals as well as other reactive oxygen species. Some of them are unstable and highly reactive. They lead to chain reactions that end up damaging the cells.


More than 2 kg of harmful oxygen compounds are formed in a year by the body due to metabolic processes in it.
In case of illness, inflammatory processes, drugs, smoking, radiation, including exposure to harmful sun rays, environmental and food pollutants, high physical activity and stress accelerate the formation and accumulation of free radicals in the body.


The body can only partially neutralize the harmful effects of free radicals, which causes tissue aging. Many diseases that occur with age are due to the effects of free radicals. Examples are: cataracts, atherosclerosis, Parkinson's disease and others. Free radicals cause disorders in the immune system, spermogenesis, etc.


The mechanism by which the body protects itself from free radicals and other oxygen compounds is similar. Forms new substances from the food to attack and eliminate harmful ones. For this purpose, the body produces and secretes many enzymes. Minerals are needed for the synthesis of enzymes and the body's ability to deal with the harmful effects of the environment, free radicals and other harmful substances formed during metabolism .


The minerals selenium, zinc, manganese and copper occupy a special place , as they are responsible for the activity of enzymes. When there is a deficiency of minerals, respectively, the antioxidant defense of the body is ineffective. Vitamins also


have an antioxidant effect, but their mechanism of action is different. Fat-soluble vitamin E and carotene act inside the cell, in the cell membrane and in lipoproteins . Coenzyme Q has a similar effect . Outside the cells, vitamin C fights free radicals . They are all low molecular weight substances that allow them to bind to free radicals and neutralize them. Flavonoids as well as other polyphenolic compounds


are also antioxidants . All these substances are contained in the food we consume. They are known to be found in the highest amounts in fresh fruits and vegetables . It is necessary to eat at least 400 g


raw fruits and vegetables to ensure adequate protection of the body.

 

Vegetable fats also have a very beneficial effect on the body in terms of its protection from harmful oxygen compounds. Therefore, it is recommended to consume uncooked, for example in salads.


The foods that contain the most carotene are: carrots, tomatoes, leafy salad vegetables, spinach, dock, sorrel, parsley, pumpkin, apricots.
 

Vitamin E is found in: sunflower oil, olive oil, almonds, hazelnuts.
 

Most vitamin C is found in : oranges, grapefruit, lemons, kiwis, red and green peppers, broccoli, strawberries, raspberries, rose hips.
 

Bioflavonoids and polyphenolic antioxidants are found in : red wine, red grapes, apples, blueberries, blackberries, onions, tea, cocoa, coffee.
 

Rich in zinc, selenium, coenzyme Q are : lean meat, fish, seafood, whole grains, legumes. Coenzyme Q is also found in vegetables, more in broccoli and spinach.


We know that meat should not be overdone, because in addition to useful substances, it contains many others that have a harmful effect on the body. It is preferable to eat lean meat to avoid the accumulation of cholesterol in the blood and to increase the risk of cardiovascular disease. It is enough to eat meat three times a week.