I cibi antiossidanti: dove possiamo trovarli!

Si è sempre detto che l’ossigenazione del sangue favorisce lo sforzo fisico, che i polmoni sono i responsabili degli scambi gassosi  che permettono di condurre una vita sana, poi, tutto d’un tratto, nel vasto mare degli integratori, delle medicine alternative, del farmaco, atto più a prevenire che a curare, ecco spuntare una pa­rolina diversa: gli antiossidanti. Le ossidazioni cellulari sono delle reazioni chimiche che av­vengono nell’organismo milioni di volte in milioni di cellule: rappre­sentano il prodotto finale di una degradazione, che porta alla for­mazione di radicali liberi, pro­dotti di “scarto” che si formano all’interno delle cellule quando l’ossigeno viene utilizzato nei processi metabolici per produrre energia (ossidazione).

Dal punto di vista biochimico, i radicali liberi sono molecole in­stabili in quanto possiedono un solo elettrone invece di due. Durante il metabolismo cellulare, i radicali liberi prodotti vengono trasformati in perossido di idro­geno (acqua ossigenata), dan­noso per le cellule. Una volta formati, i radicali liberi possono essere resi inattivati dagli antiossidanti che, fornendo l’elettrone mancante, permettono agli enzimi cellulari di tamponare la loro azione dannosa. L’azione distruttiva dei radicali li­beri si evidenzia in particolare nel precoce invecchiamento delle cellule e nell’insorgenza di gravi patologie.

L’organismo umano si difende dai radicali liberi producendo an­tiossidanti endogeni, ma, oltre un certo limite, è necessario un ap­porto esterno di queste sostanze. In natura sono molti i cibi che contengono sostanze antiossi­danti. Le più importanti sono contenute nei pigmenti vegetali (polifenoli, bioflavonoidi), nelle vitamine (C, E, e betacaroteni, i precursori dalla vitamina A), nei micronu­trienti (selenio, rame, zinco, glu­tatione, coenzima Q10). Ogni antiossidante ha un’azione li­mitata a uno o due specifici radicali liberi, perciò solo un’alimentazione equilibrata può svolgere un’efficace azione antiossidante.

I polifenoli hanno proprietà antin­fiammatorie e antivirali. Proteg­gono dalla cardiopatia ischemica (malattie delle coronarie, infarto) e hanno un’azione antitumorale. Sono contenuti nella frutta e verdura colorate e nei prodotti natu­rali da essi derivati: cavolo, carota, zucca, spinaci, peperoni, lattuga, ecc. I bioflavonoidi sono contenuti nei mirtilli, lamponi, more, ciliegie, pru­gne, albicocche, meloni, mele, cachi, arance, uva nera. Nei mirtilli sono contenute anche le antocianine, che hanno un’azione protettiva verso i capillari e la retina. L’uva nera è ricca anche di re­sveratrolo, principio attivo dotato d’azione anticolesterolemica, azione svolta anche dal vino rosso.

Le foglie del tè, soprattutto verde sono molto ricche di flavonoidi. La vitamina C è contenuta so­prattutto negli agrumi. Non viene accumulata dall’orga­nismo, pertanto i pasti principali dovrebbero garantirne un ap­porto giornaliero costante. La vitamina E, conosciuta in pas­sato per le proprietà di antisteri­lità, ha un’efficace azione protettiva nei confronti delle membrane cellulari e dei globuli rossi.Attualmente è possibile reperire in Farmacia integratori che pos­siedono attività antiossidante.

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