Antioxidants and their miraculous and beneficial effects
Antioxidants help fight free radicals. Free radicals are substances that occur naturally in the body and that cause irreversible damage to cells. Free radical damage can cause vulnerability in your body, rapid aging, cancer, cardiovascular disease and various degenerative diseases.
Free radicals damage our body
The process of protection against free radicals is very important for the human body. We create a small amount of free radicals throughout our lives. All you need is short-term exposure to sunlight, exposure to various industrially produced chemicals or inappropriate diet. Also, some of the environmental factors such as cigarette smoke, exhaust fumes, radiation, drug use, and stress can increase the amount of free radicals. Free radicals are insidious, causing our tissue to lose elasticity and cease to function. It's basically like aging. It is this uncontrollable damage that is also part of the changes leading to cataracts, vascular hardening, cancer, arthritis and many other diseases that we encounter every day. Substances that have the ability to destroy free radicals are called antioxidants.
Free radicals are also formed by physical activity
Paradoxically, a healthy thing such as physical activity can increase free radicals. During respiration during physical activity, electrons in the cells separate from the sugars and combine with oxygen. Energy is produced in this process. During this reaction, the electrons may break off, combine with another molecule to form free radicals. Training, on the other hand, stimulates the production of enzymes that counteract the effects of free radicals. Elevated body temperature is also a factor that increases the production of free radicals. Another factor is the increased production of catecholamines during physical activity. These are substances of a hormonal nature that are produced as a result of muscular exertion. Another cause of free radical production is damage to cell membranes in muscle cells. This is after intense training and especially when exercising in the phase of eccentric contraction, such as running downhill, jumping or placing heavy loads on the ground. In these chemical reactions, free radicals bind to fatty acids in the cell membrane and so-called peroxides. These attack the cell membrane and the chain reaction produces many more free radicals. This process is called lipid peroxidation and is closely related to oxidative stress.
The principle of creating antioxidants in plants
One of the very visible properties of all plants is the range of their color. In terms of the aesthetic experience of eating, we know that the combination of fruits and vegetables is visually unrivaled. Colored fruits or vegetables are based on various chemicals called antioxidants. These are found only in plants. Most plants obtain energy from sunlight through photosynthesis. This process is very energy intensive. Energy is transmitted by electrons. These electrons are charged with energy from the sun's rays and move at a very high speed, which the cell must control very precisely. If electrons deviate from their path, free radicals can form. Plants can create a protective "shield" around the place where there is a potential risk of reaction. The shield is composed of antioxidants that capture and absorb electrons that have deviated from their direction.
The formation of antioxidants in the human body does not exist
The human body is usually unable to build a "shield" against free radicals. We are not plants, we do not produce photosynthesis and we do not produce our own antioxidants like plants. Fortunately, in our body, antioxidants taken from plants work in the same protective way as they do. It is an admirable harmony. Plants create a protective shield from antioxidants and at the same time make them an attractive target with their attractive colors. People, like animals, are attracted to these colors. We consume these plants and at the same time borrow these "protective shields" from antioxidants, which we use to protect our own health. We must admit that this process is a wonderful spiritual example of the wisdom of Mother Nature.
Antioxidants in the form of nutritional supplements and physical activity
A mixture of antioxidants and can help prevent oxidative stress. This stress is a situation in which free radicals exceed antioxidants and thus muscle tissue can be damaged. Various scientific studies confirm that during the use of antioxidants through dietary supplementation, the oxidative stress caused by physical activity is much lower than without the use of antioxidants. At the end of these studies, the use of antioxidants provides protection against tissue damage, which can lead to improved athletic performance. However, as in most scientific studies on the effect of supplementation, other studies have concluded that supplementation of antioxidants in the form of nutritional supplements has no effect on the prevention of muscle damage by physical activity.
Antioxidants and their effect on sports performance
Most studies focus mainly on endurance sports. Much less for power sports. In the case of intensive and regular training, a large amount of muscle tissue is degraded and a large amount of free radicals are formed. Because of this, strength athletes can also benefit from the use of antioxidants that help them from free radical tissue damage. The fact that the use of antioxidants actually increases athletic performance has never been definitively confirmed by scientific evidence. However, if you are deficient in a certain vitamin and you increase this deficiency, you will definitely feel better and perform better. But if you have enough antioxidants in your diet, then additional excess intake may not lead to a further increase in sports performance.
Most people eat so that they suffer from a deficiency of vitamin E and other antioxidants. One of the reasons is the fact that active people follow low-fat diets. The problem is that the fat contained in vegetable oils, nuts and seeds is one of the best sources of vitamin E. In addition, these people limit their fruit intake. They mistakenly believe that fructose in fruits is stored as body fat. However, in the absence of fruit, they limit the very important intake of beta carotene and vitamin C.
Significant studies of the relationship of antioxidants to the most common diseases
One of the most important links between vitamin C and cancer was its relationship to the number of families prone to cancer. With low levels of vitamin C in the blood, these families were more likely to develop cancer (p <0.001). Low vitamin C levels were associated with a higher risk of esophageal cancer (p <0.001), leukemia and tumors of the larynx, breast, stomach, liver, rectum, colon and lung. Vitamin C is derived primarily from fruit and fruit consumption was inversely proportional to the incidence of esophageal cancer (p <0.01). In areas with lower fruit consumption, the incidence of this cancer was 5-8 times higher. The same effect of vitamin C was found in the incidence of ischemic heart disease, high blood pressure and stroke (p <0.01). Consumption of fruit containing vitamin C clearly shows the strong protective effects of many diseases.
Low levels of alpha and beta-carotenes (precursors of vitamin A), as well as alpha and gamma tocopherol (vitamin E) in the blood indicate a relationship with an increased incidence of stomach cancer.
Recommendations for taking antioxidants
However, it should be noted that only a tablet containing artificial vitamin C, beta-carotene or fiber will not protect us from these diseases. In general, health does not lie in individual isolated nutrients or chemicals, but in foods and plant foods that contain these substances in organic form. Eat as much fresh fruit, vegetables and whole grains as possible and you will get all the benefits you read about in this article. There are also several manufacturers (Viridian - offers so-called ethical vitamins of the highest quality, all products are bioactive in capsules of plant origin), which make sure that these vitamins are in organic and therefore functional form. This increases the efficiency and effectiveness of these organic supplements.
Individual antioxidants
Basic antioxidants
Beta Carotene
Effects in sport May reduce the production of free radicals arising from physical activity. It protects against muscle tissue damage and complements the antioxidant effects of vitamin E
Food source Carrots, sweet potatoes, spinach, melon, broccoli, green leafy greens, all orange vegetables and fruits.
The side effects are not known. The body can regulate the amount that is converted to vitamin A. A daily intake of 20,000 IU of food or a dietary supplement for several months can cause yellowing of the skin. Disappears after a reduction in income.
Recommended dose Not determined. 2500 IU daily in the form of a nutritional supplement is safe.
Vitamin C
Effects in sport Important for the function of connective tissue, increases the absorption of iron, can reduce free radical damage and protects against damage to muscle tissue.
Food source Citrus fruits and juice from them, raw vegetables, kiwi, melon, green leafy vegetables.
Side effects The body adapts to a high dose. Doses of 5,000 to 15,000 mg per day can cause burning when urinating and diarrhea.
Recommended dose Women 75 mg, pregnant 85 mg, breastfeeding 120 mg, men 90 mg, women smokers 110 mg, men smokers 130 mg.
Safe intake of 2,000 mg
Vitamin E
Effects in sport Important for cellular respiration. It is involved in the production of red blood cells. Eliminates free radicals and protects against tissue damage.
Food Source Nuts, seeds, raw wheat germ, polyunsaturated vegetable oils and fish liver oil.
The side effects are not known
Recommended dose 15 mg, breast-feeding woman 19 mg
Safe intake of 1,000 mg
Selenium
Effects in sport Along with vitamin E, it is essential for growth and metabolism. Maintains skin elasticity. It produces glutathione peroxidase - an important protective enzyme.
Food source Cereal bran, Brazil nuts, whole grains, egg yolk, milk, chicken, seafood, broccoli, garlic and onions.
Side effects of 5 mg daily from food lead to hair loss and a change in nail quality. Higher doses cause intestinal problems, fatigue and irritability.
Recommended dose Women 55 mcg, pregnant 60 mcg, breastfeeding 70 mcg, men 55 mcg.
Safe intake of 400 mcg
Coenzyme Q10
Effects in sport Coenzyme of mitochondial enzymes in oxidative phosphorylation necessary for ATP production. A powerful antioxidant that reduces tissue damage by free radicals.
Food source Guts, beef, soybean oil, sardines, mackerel and peanuts.
The side effects are not known.
Recommended dose Not determined.
Zinc
Effects in sport Participates in energy metabolism and immune responses.
Food source Animal proteins, oysters, mushrooms, wholegrain products, brewing products and nuts.
Side effects Doses higher than 20 mg per day may prevent the absorption of copper, lower HDL cholesterol and impair the function of the immune system.
Recommended dose Women 8 mg, pregnant 11 mg, breastfeeding 12 mg, men 11 mg
Safe intake of 40 mg
Copper
Effects in sport It is involved in the production of hemoglobin and red blood cells by improving the absorption of iron. Necessary for energy metabolism and function of superoxide dismutase - a key enzyme with antioxidant effects.
Food source Whole grains, crustaceans, eggs, almonds, green leafy vegetables and beans.
Side effects Toxicity is very rare and rare.
Recommended dose Men and women 900 mcg, pregnant 1000 mcg, breastfeeding 1300 mcg.
Safe intake of 10,000 mcg
Manganese
Effects in sport Participates in metabolic processes. Necessary for the function of superoxide dismutase - a key enzyme with antioxidant effects.
Food source Whole grains, egg yolk, green leafy vegetables, dried peas and beans.
Side effects Higher doses can cause vomiting and intestinal problems.
Recommended dose Women 1.8 mg, pregnant 2 mg, breastfeeding 2.6 mg, men 2.3 mg.
Safe intake of 11 mg
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