Antioxidant-rich diet protects health

When it comes to antioxidant foods, we soon associate the benefit they have in fighting free radicals and slowing down the aging process. However research shows that the action of antioxidants also contributes to the prevention of serious diseases such as cardiovascular problems.

Although always leading to the reputation of villains, free radicals are useful to the body, as they are important allies of our immune system, helping to fight infections. The problem occurs when there is an imbalance between free radical production and antioxidant defense mechanisms, oxidative stress.

Oxidative stress occurs through our body's internal processes and exposure to pollution, smoking, drinking alcohol, and inadequate nutrition.

The Swedish Karolinska Institute recently published in the American Journal of Medicine a study showing that fighting oxidative stress through good nutrition can lower the risk of heart attack in women.

According to this study, women who consume an antioxidant-rich diet, especially from whole grains, fruits and vegetables, statistically pointed to a significant reduction in the risk of acute myocardial infarction.

Researchers at the Karolinska Institute analyzed food and beverage consumption over a period of one year from a food frequency questionnaire applied to a group of women aged 49 to 83 years. This group was divided by the amount of daily portions ingested of the studied foods.

The results showed a 20% reduction in the risk of developing heart attack in the group of women who consumed seven daily servings of antioxidant-rich foods including whole grains, fruits and vegetables; compared to the other group that had an average consumption of two and a half portions of these foods daily.

The researchers found that women with no history of cardiovascular disease who ate more antioxidants in their diets (mainly from fruits and vegetables) had a 17% lower risk of stroke.

And among women who had a history of cardiovascular disease in the family, those whose diets included a high level of antioxidants were 46% to 57% less at risk for a stroke.

According to Susanne Rautiainen, one of the study's authors, other health factors may have played an important role in decreasing stroke rates among participants: Women with high antioxidant intake may be more aware of their health, and have type of healthy behavior that may have influenced the results?

But the finding that women with high amounts of antioxidants had a lower risk of stroke continued even after researchers adjusted the results for health-related behaviors such as physical activity, smoking and education.

These results indicate, therefore, that the total antioxidant capacity of the diet is relevant in the prevention of myocardial infarction and, therefore, should be part of the daily menu.

Antioxidant Rich Foods

• Spices and herbs: extra virgin olive oil, cloves, mint, allspice, oregano, thyme, rosemary, saffron and sage;
• Red fruits and wild berries: blueberry, Zereshk (a type of red berry), prune, strawberry and pomegranate;
• Nuts and seeds: Walnuts, pecans, sunflower seeds, chestnuts, peanuts, hazelnuts and almonds, always in shell;
• Fruits, natural juices: orange, papaya, cocoa, tomato, apple (natural or dehydrated), dried apricot, dehydrated mango, grape juice, plum juice, cranberry juice, pomegranate juice, orange juice, cocoa juice ;
• Vegetables, whole grains and legumes: pumpkin, broccoli, cauliflower, turnip, watercress, radish, leafy greens, flaxseed, brown rice, cornmeal, beans, peas, peanuts and lentils;
• Drinks in general: green tea, black tea (unprocessed tea leaves), coffee and red wine;
• Chocolates: The presence of cocoa is what determines the antioxidant content of chocolate. That's why bitter chocolates with more cocoa are better for your health.

Anyone looking for a quick fix using vitamin supplements will not be able to find the preventive effect similar to ingestion from different food sources, because in addition to the supplements being too quickly digested to have a significant effect, the variety from which they come from. Antioxidants is what helps in health protection.

In addition, poorly administered synthetic antioxidants can have the opposite effect, increasing oxidation, which can be dangerous as there may be internal bleeding. The ideal is to acquire a healthy and balanced diet as a habit.

It is also worth talking to your nutritionist about the subject so that he can point you to the ideal menu.

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