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Frutta e verdura sono essenziali nelle diete antiossidanti.

Discover antioxidant diets: health, longevity and natural energy

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Antioxidant diets are based on the inclusion of foods that help neutralise free radicals, which are responsible for cellular ageing and chronic diseases.  Hence the importance of incorporating fruits, vegetables and healthy fats rich in antioxidants, because they not only combat oxidative damage, but also have anti-inflammatory effects. Discover how, with a varied diet rich in these nutrients, it is possible to promote a healthier and longer life, while protecting tissues from daily damage.

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What are antioxidant diets and why are they important?

Antioxidant diets consist of consuming foods rich in compounds that fight free radicals, unstable molecules that the body generates every day due to factors such as pollution, sun exposure or stress. These molecules can damage cells and tissues, accelerating ageing and increasing the risk of diseases such as cancer, heart disease and diabetes. Antioxidants, found in fruits, vegetables, healthy oils and nuts, neutralise this oxidative damage, helping to protect and regenerate cells.

For example, one study found that a high intake of fruits and vegetables, major sources of antioxidants, is associated with a reduced risk of degenerative diseases by neutralising free radicals and protecting cells from oxidative damage. Natural antioxidants, such as polyphenols, carotenoids and vitamins C and E, have been found also to show potential for reducing oxidative stress, a contributing factor in the pathogenesis of Alzheimer’s disease.

In addition, these diets often have an anti-inflammatory effect, as certain antioxidant foods, such as berries and green tea, also reduce inflammation, which is a key factor in many chronic diseases. Antioxidant diets are therefore essential not only to protect the skin and maintain immune system health, but also to promote longevity and a better quality of life.

Antioxidant diets support cardiovascular health

Main antioxidants and their sources in antioxidant diets

The main antioxidants in these diets come from vitamins, minerals and other bioactive compounds found in plant-based foods and certain healthy oils. These compounds not only fight oxidative damage, but also support the immune system and reduce inflammation.

Let’s take a look at the most important antioxidants and where they are found.

Antioxidant vitamins:

  • Vitamin C: found in fruits such as oranges, lemons, kiwis and vegetables such as broccoli and peppers. This vitamin helps regenerate other antioxidants in the body and strengthens the immune system. Here we recommend ORGONO® Articomplex, a formula for athletes with organic silicon, zinc, MSM, magnesium, vitamin C and 5 other ingredients, which helps to restore deficiencies and losses caused by physical activity. You may also be interested in G7® Activ+, a supplement to nourish and strengthen bone and joint tissue with organic silicon, magnesium and vitamin C.
  • Vitamin E: found in vegetable oils, such as olive oil, and nuts, such as almonds and hazelnuts. It protects cell membranes from oxidative damage. Here we recommend G7® Beauty, a food supplement composed of organic silicon, enriched with vitamin E and selenium, formulated to help maintain the beauty of skin, hair and nails.
  • Vitamin A and beta-carotene: these are contained in brightly coloured foods such as carrots, pumpkin and spinach, and contribute to eye and cellular health.

Other important antioxidants:

  • Flavonoids: found in berries, green tea, grapes and cocoa. They offer protection against cardiovascular disease and help reduce inflammation.
  • Lycopene: abundant in tomatoes, it is a potent antioxidant that especially protects skin and cellular health.
  • Resveratrol: found in red grapes and red wine, this antioxidant is associated with cardiovascular health and longevity.

Essential foods for antioxidant and anti-inflammatory diets

In antioxidant and anti-inflammatory diets, foods are selected because they protect the body from oxidative stress and chronic inflammation, two processes that can damage tissues and organs, contributing to diseases such as heart disease, diabetes and arthritis. Fruits such as berries (blueberries, strawberries and raspberries) stand out in this type of diet; they contain anthocyanins and flavonoids, potent antioxidants that fight cell damage and reduce inflammation levels.

Green leafy vegetables such as spinach and kale are also key, providing vitamin C and beta-carotene for cell regeneration and skin protection. In addition, tomatoes, with their high lycopene content, help reduce systemic inflammation and protect the skin from external damage.

On the other hand, nuts and seeds (such as walnuts and chia seeds) offer omega-3 fatty acids and vitamin E, both of which have anti-inflammatory effects and immune system benefits. Extra virgin olive oil, rich in polyphenols and vitamin E, also acts as a natural anti-inflammatory. Finally, drinks such as green tea and pure cocoa complete these diets by providing catechins and flavonoids that contribute to good cardiovascular and brain health.

Antioxidant diets improve cognitive function.

Health benefits of antioxidant and anti-inflammatory diets

Antioxidant and anti-inflammatory diets have many health benefits, not least because they help both disease prevention and quality of life. One of the main benefits is the reduction of cardiovascular risk. The antioxidants and anti-inflammatory agents present in foods such as berries, olive oil and nuts help prevent the oxidation of LDL cholesterol, one of the factors responsible for the formation of plaque in the arteries. This, in turn, reduces the likelihood of developing heart disease, hypertension and stroke.

In addition, these diets significantly benefit skin health. Antioxidants such as vitamins C and E, lycopene and flavonoids help keep skin younger and more elastic, delaying the appearance of wrinkles and sunspots. Regular consumption of antioxidant and anti-inflammatory foods also boosts the immune system, protecting the body from infections and reducing chronic inflammation, a risk factor in diseases such as arthritis, type 2 diabetes and Alzheimer’s disease.

On the other hand, these diets can improve mental health. Some antioxidants, such as resveratrol found in red grapes, support cognitive function by protecting neurons from oxidative stress and improving cerebral circulation, supporting long-term memory and concentration.

Practical tips for adopting antioxidant and anti-inflammatory diets

Adopting antioxidant and anti-inflammatory diets does not require drastic changes, but rather gradual adjustments in food selection and preparation. To begin with, it is important to include a variety of fresh fruits and vegetables at every meal. Brightly coloured foods, such as berries, spinach and broccoli, are rich in antioxidants and should be present in the daily diet. It is also helpful to diversify sources of antioxidants and anti-inflammatories, such as green tea or pure cocoa, which can be incorporated into snacks or hot drinks.

In addition, it is important to opt for healthy oils, especially extra virgin olive oil. This oil, rich in polyphenols and vitamin E, should be used as the main fat for salad dressings or in low-temperature stews. This preserves its benefits.

Another tip is to incorporate nuts and seeds, such as walnuts and chia seeds, throughout the day. These foods not only provide antioxidants, but also omega-3 fatty acids, which fight inflammation and promote cardiovascular health. In addition, limiting consumption of processed foods and refined sugars helps reduce inflammation and enhances the effect of antioxidants in the body.

Finally, don’t forget to plan meals with these foods in mind. This allows for a balanced and sustainable diet in the long term, supporting overall health without overexertion.

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