Vit-D suppresses fat breakdown (lipolysis) by increasing the passage of calcium (Ca++2) from the outside into the cell, and stimulates lipogenesis (fat production).
WHAT ANTIOXIDANT MEANS?
The body has to produce energy to continue its vital process. While producing energy, the body has to use oxygen. The chemical reactions of the oxygen molecules used inside the cell create free oxygen radicals.
WHAT DOES FREE RADICALS MEAN?
They are molecular structures that contain an oxygen atom that has lost an electron. Since they are missing an electron, this makes them highly unstable and willing to undergo chemical reactions. For this reason, these substances are the cell wall, tissues, etc., whatever is in their environment. They attack and try to complete their missing electrons by removing electrons from these structures. In this case, tumors, mutations and dysfunctions occur.
The formation of free oxygen radicals is a natural process and cannot be prevented. Despite this, the increase of the free radicals formed at a level that cannot be balanced with the antioxidant defense systems results in oxidative stress.
It neutralizes the free radical molecules of anti-oxidant substances by giving their own electrons.
If there are too many free radicals in our body,
Fortunately, our body produces antioxidant substances to protect itself from damage caused by free oxygen radicals. Some of these are enzymes called glutathione peroxidase, catalase, and superoxide dismutase. I am writing these names for you to understand what kind of chemical reactions the body is.
There are 2 ways to protect yourself from oxidative stress (damages) caused by free oxygen radicals:
1- Reducing free radical formation
2- To increase antioxidant intake.
1- To reduce free radical formation;
a) Reduce sugar consumption.
b) Trans Avoid frying with oil, oils that have been left open for a long time and in a humid environment. Even if you are frying, do not use the remaining oil repeatedly. Do not consume excessive fat.
c) Reduce alcohol intake.
d) Reduce smoking. Causes excessive free radical formation.
e) Plenty of liquid t Consume.
f) Stay away from industrial pollution (factory pollution).
g) Organize your sleep.
h) Do not be exposed to the sun for a long time.
g) p>
ı) Stay away from physical and mental stress.
2- To increase the intake of antioxidants:
In addition to the antioxidants our body produces internally, if we take antioxidants from the outside through food, free we can fight oxygen radicals more effectively.
Vitamin E-: It is a natural antioxidant. Since it is a fat-soluble vitamin, it is rich in Evit in whole grains such as whole wheat and corn, in all oils and oil seeds (nuts, peanuts, sunflower seeds, walnuts, almonds, etc.), meat, fish, chicken, green leafy vegetables.
Evit is heat resistant. It does not deteriorate with cooking. However, its structure can deteriorate in frying.
Vitamin C: It is an important antioxidant. It is used to make collagen tissue. It is found in almost all vegetables and fruits. Especially citrus fruits, green vegetables, tomatoes, rose hips are very rich in this vitamin. Cvit spoils very quickly from heat and air contact when vegetables are cut. For this reason, in order to benefit from Cvit, vegetables should be cooked very lightly, cut vegetables and fruits should be consumed without waiting, and consumed raw as much as possible without cutting them.
Vitamin A: Avit is also a very powerful antioxidant. It is found in many orange colored vegetables. Zucchini, apricots, bananas, carrots, fish, broccoli, milk and meat products are rich sources of Avit. In order for the Avit in these vegetables to be used by the body, it must be eaten with oil. Because Avit. It is a fat-soluble vitamin.
Flavonoids: Free radicals scavenging, iron and copper chelation (binding and cleaning heavy metals), vasodilator vasodilating, stimulating the immune system, preventing allergy, estrogenic (related to estrogen production) antiviral ( have antiviral effects. They show anti-inflammatory (reducing inflammation) properties by inhibiting some enzymes.
The most important flavonoid was determined to be quercetin. It was determined that the main sources of quercetin were tea (61%), onions 13% and apples (10%).
It was determined that red wine contains 10-20mg/liter quercetin and is an important source. >Soybeans, peanuts, It has been determined that the foods we consume frequently such as onions, potatoes, oats and olives contain flavonoids.
Spices such as sage, thyme, rosemary, black pepper and cloves are powerful antioxidants. It is used in food preservation.
Garlic is an antioxidant rich in vitamins. It has the effect of protecting the heart, lowering blood fats and blood pressure. It has a blood-thinning effect by preventing blood clotting.
When ipriflavone, a synthetic (obtained in the laboratory) flavonoid, was mixed with animal foods in the 1960s, it was shown that it increased the total amount of Ca++2 (calcium) in the bone, resulting in osteoporosis (bone destruction).
There are also many types of antioxidants. The colors of vegetables and fruits give us information about their antioxidant capacity and variety. Most antioxidants are also color pigments. There is a belief that black plants are a stronger antioxidant.
Anti-oxidants are also used as food additives.
Consume fresh vegetables and fruits to get enough antioxidants and protect yourself from free radicals. Antioxidants delay aging by preventing free radicals. Avoid packaged and processed foods. Eat naturally and fresh. Do not chop your vegetables and fruits into small pieces, if you do, consume them immediately.
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