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How many antioxidants do you need?

We've been talking a bit about antioxidants, their importance to our body and where we can find. However, it is also very important to know how much you need to consume daily. The needs of all people are different, therefore each case depends on how much to eat, although it is important to note that there are people who need more antioxidants than normal. We tell you why.

As explained these nutrients are necessary to combat free radicals, therefore, the more radicals are produced, we need more antioxidants. One of those situations where it is most needed is when the person is a smoker, and who are exposed to a lot of pollution generated by burning cigarette.

On the other hand, those who lead a stressful life are also likely to increase the amount of free radicals. Within this group also includes athletes, as the sport makes it generate more free radicals and are in constant process of oxidation.

Finally, those who neglect their diet also need greater amount, since the higher the intake of calories, the greater the production of free radicals. The same applies to excessive consumption of fried foods. And those living in contaminated environments.

If you find yourself in one of these situations, then should you begin to consume as many antioxidants, so you can slow cellular aging.

Healthy food that prevent dieases

Taking into account these foods, which according to the Mayo Clinic, are the ten most healthy:

1. Apple: Helps lower cholesterol and blood lucosa, besides being a good source and vitamin C.

2. Almonds: They're packed with nutrients such as fiber, riboflavin, magnesium, iron, calcium and vitamin E. They are also good for the heart.

3. Broccoli provides calcium, potassium, folic acid, vitamin C, soluble fiber and contains compounds that help prevent heart disease, cancer and diabetes.

4. Blueberries: Besides being delicious, are rich in fiber and antioxidants and low in calories. They help to improve short-term memory and reduce cell damage associated with aging.

5. Red beans: It's low in fat and contains antioxidants, protein, fiber, copper, iron, magnesium, phosphorus, potassium and thiamine.

6. Salmon: An excellent source of Omega 3 fatty acids, which strengthen the heart. It also provides protein and is low in saturated fat and cholesterol.

7. Spinach: It is high in vitamin A and is a good source of calcium, folate, iron, nagnesio, riboflavin and vitamins B6 and C. Helps improve the immune system and prevent certain types of cancer.

8. Sweet Potato: It is rich in beta-carotene, vitamin E, fiber, vitamin B6 and potassium, also free of fat.

9. Vegetables and vegetable juice, tomato juice, for example, is a good source of lycopene, mtioxidante to help reduce the risk of stroke and certain cancers. Just remember to choose juices that are low in sodium.

10. Two tablespoons wheat germ is a concentrated source of nutrients such as thiamine, folic acid, magnesium, phosphorus, iron and zinc. You espalvorearlo on cereals, yogurt, fruit, salads or use it to make cookies or cakes.