Antioxidants are compounds that fight against many diseases by repairing and preventing stress arising from oxidation, a natural process that occurs in normal cell function. Some of the cells are affected during oxidation and turn into free radicals, which can give off a chain reaction destroying more cells.
Find out why and you are beneficial antioxidants of berries.
If you are exposed to environmental pollutants, working under stress, stay in cigarette smoke (or smoke), prolonged and strenuous exercise regularly, have an increased need for antioxidants.
Excess free radicals coming from cellular oxidation was correlated with – cancer, cardiovascular disease (by increasing total cholesterol, low good cholesterol, HDL, triglyceride increase, high blood pressure), Alzheimer’s and Parkinson’s diseases.
ORAC – antioxidant capacity of foods
Scientists have found that berries are among the richest fruit when it comes to antioxidants having the highest ORAC value – “Oxygen radical Absorbance Capacity”. This is an indicator of antioxidant capacity of different foods and thus neutralizing free radicals. Latest studies show that optimal consumption of fruits and vegetables rich in antioxidants can slow aging, both body and mind. The maximum effects of antioxidants occurs when fibers are present in food, therefore the direct consumption of fruit is more useful than food supplements with antioxidants.
Antioxidants in berries
The anthocyanins: are substances with antioxidant properties that give berries vibrant colors (purple, blue and red). They have been associated with decreased risk of cancer, urinary tract diseases and premature aging.
Catechins: are substances of category polyphenols with antioxidant properties, is actually plant secondary metabolites. Catechins found in cranberries are close to those of green tea, contributing to cancer prevention. 100g of raspberries contain catechins 0.83 mg and 1.4 mg blueberries.
Ellagic acid: substance category phenols, easily found in many fruits and vegetables. It is known as anti-carcinogen, antiviral and antibacterial properties.
Gallic acid: found in berries, black tea or red wine shown to inhibit cell proliferation and aid in prostate cancer.
Vitamin C: Another antioxidant found in berries. It is responsible for radiant skin and healthy hair, lowers the risk of arthritis, cataracts and macular degeneration.
Optimal consumption: fresh, dried or frozen?
Dried berries keep their antioxidant content, but must pay attention to the label when buying. The fruit should be dried through a natural process and not be added sugars. Portia is also important, especially for people who want to lose weight. Thus, 30 grams are sufficient intake of antioxidants and vitamins – excess would lead to much higher consumption of calories than is expected. In the case of weight loss, eating berries for the fresh remains optimal, which have fewer calories and more dietary fiber.
Freezing is a good solution, especially for the winter months. Freezing berries keep their content of antioxidants and vitamins and is a great alternative. In the summer months and early fall, when there are fresh, and put some in the freezer to enjoy them and their properties and in the winter months.
Champion berries category most antioxidants: blueberries!