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Antioxidants and sports

Antioxidants and sports

Mireia Cervera 01 December 2020

Antioxidants in the world of sports are especially important since it is necessary to consume a diet richer in these compounds to combat the increased production of free radicals.

An excess of free radicals affects mAnera negative on health and sports performance, as it can accentuate muscle overload, accelerating fatigue and delaying recovery. The way to buffer the damaging effect of free radicals on the muscle is to increaser the presence of antioxidants in the diet.

Among all antioxidants, vitamins C and E are par excellence, but minerals also play an important role, especially selenium and zinc, and polyphenols, among thethat highlights the group of flavonoids.

Most of the antioxidants are found in plant foods, which explains part of the healthy actions of fruits, legumes, greens, vegetables and whole grains.

Most antioxidants are found in plant foods

Vitamin C

It is the classic antioxidant. Helps the development of bone structures, improves iron absorption, favors the growth and repair of muscle tissue, intervenes in the production of collagen,in fat metabolism and wound healing. In short, it stimulates the repair and formation of the most important tissues, necessary during physical activity. This vitamin does not increase athletic performance, withoutHowever, it has the fundamental function of facilitating the absorption of other vitamins and many minerals. At the same time it helps to control the excess of free radicals caused by intense activities.

Kiwi, citrus fruits, tomate, broccoli, papaya, melon, parsley, bean sprouts

Vitamin E

This vitamin is capable of preventing arteriosclerosis because it prevents the oxidation of cholesterol and its disposition in the wallsIt is from the arteries. In this way, it prevents the appearance of thrombi that hinder circulation by narrowing the walls of the blood vessels. Its antioxidant action favors the elimination of free radicals generated by the body itself, as well as those that come from abroad. The foods that have this vitamin are fats of vegetable origin.

Vegetable oils (olive, soy, corn and sunflower), nuts (hazelnuts, almonds, walnuts), seeds (flax, sesamemo, hemp seeds), whole grains, wheat germ and legumes.

Selenium

It is a mineral that slows cell aging and helps prevent cell degeneration. Similarly, the selenio acts favorably on the muscles, preventing injuries and promoting their recovery, as well as preventing the development of respiratory tract infections. Its action is closely linked to the activity of vitamin E.

Sunflower seeds, fish, garlic and onion, broccoli, brewer's yeast.

Zinc

Zinc is an essential element for growth and development. Found in quantitiesrelatively important in muscle, where it constitutes 50-60% of all body zinc. This mineral is a necessary element in the structure or activity of more than 100 enzymes. Few are the metabolic pathways in which, at one timeor another, zinc does not act as an essential element. In addition to its antioxidant function, it participates in the regeneration and recovery of small muscle injuries in athletes, it intervenes in the correct functioning of the immune system,in wound healing, hormone secretion and energy metabolism.

Cocoa, peanuts, pumpkin seeds, sesame, mushrooms, spinach, whole grains
Polyphenols



The best thing you can do to avoid oxidative stress is to eat a varied diet rich in fruits and vegetables. Food contains small doses of vitamins, which help youcarries its benefits avoiding the risk of toxicity or damage to health that can occur with supplements .

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale

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