All generate free radicals in the body as a result of each of the metabolic processes that occur there, but there are activities, circumstances, or certain body compositions that due to their internal processes increase their production.

In these particular cases is where you should pay more attention to the intake of antioxidants, as a trigger greater imbalance of free radicals in the body due to a shortage of antioxidants may lead to severe cellular damage.

Those who perform regular physical activity or who train hard every day, as well as professional athletes consume more oxygen and thus more activated metabolic processes in order to produce energy. This increased metabolic activity and the stress of intense physical exercise, increased levels of free radicals.

While our body has its own antioxidant systems in these cases requires an extra intake of these substances can not miss in the daily diet.
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Here are the major antioxidants that you should not forget in your diet:

* Vitamin C: Also called ascorbic acid. The main source of this vitamin antioxidant by their acid include fruits and vegetables as guava, kiwi, mango, pineapple or pineapple, citrus fruits in general, melons, strawberries, peppers, tomatoes, cabbage, green leafy vegetables and others.

* Vitamin E: Also known as tocopherol. Its main function is to prevent the oxidation of polyunsaturated fatty acids that make up cell membranes. Can be found in vegetable oils, whole grains, nuts, legumes, wheat germ and dark green leafy vegetables.

* Beta-carotene is known under the name of provitamin A and their role is to protect against free radicals, giving anticancer action in some specific tissues. Food sources are those yellow vegetables, orange or red, such as corn, tomatoes, squash, carrots, peppers, pink grapefruit.

* Phenols: have strong antioxidant and among them are the flavonoids that are the blue pigments, blue-red and violet. We can find in red and yellow onions, apples, broccoli, red grapes, red wine or grape juice. Isoflavones can find them in soybeans or other legumes.

* Selenium is a mineral that can be found in vegetables and fruits when they are grown in soils rich in selenium. The human body requires very small amounts, as usual by adding fruas and vegetables to the diet there are no gaps.

These are the major antioxidants that can buy food, since the rest of the substances or systems that help to neutralize free radicals are inside the body such as the enzymes glutathione peroxidase or catalase.

It is essential in the diet of an athlete the adequate presence of antioxidants, as has been scientifically proven that they prevent injury and promote recovery, while preventing the development of respiratory tract infections or other.

You know, not oxidarte and thus continue with optimal performance and full of vitality, do not forget to incorporate into your diet some foods rich in antioxidants appointed.

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Beware Food

Saturated fat is the main culprit for high cholesterol food. Saturated fats are usually found in marbled meat, poultry skin and full fat dairy products. Experts recommend limiting saturated fat to less than 10 percent of your daily calories. Reduce your consumption of saturated fats has been proven that lower LDL-cholesterol.

It is also important to take into account the cholesterol in the diet. Experts say not to consume more than 300 milligrams of cholesterol per day. Eggs, cheese, sour cream, butter, meat and poultry all contain cholesterol.

Lastly, the Trans fat in packaged baked goods like crackers, cakes and biscuits, fried foods and some margarine is a concern. The last recommendation is to keep harmful Trans fat intake of less than one percent.

Exercise

Working on a regular basis lowers LDL-cholesterol and increases HDL-cholesterol levels. It also helps you achieve and maintain a healthy weight, not only is it good for your heart health, but for your overall health. Experts say to aim for at least 30 minutes physical activity per day.

Family History

Another risk factor for high cholesterol is genetics. Some people have high cholesterol, because it runs in their family. If you have a family history of high cholesterol or heard disease, it is more important than ever for straight eating, regular exercise and maintaining a healthy weight.

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