Learn about Antioxidant Supplements

An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals, which start chain reactions that damage cells. Antioxidant Supplements terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions by being oxidized themselves. Numerous different substances are grouped together and categorized as Antioxidant Supplements. A few of the most well known include beta-carotene, vitamin C and vitamin E. In addition, quite a few minerals, including copper, magnesium, selenium and zinc, also function in an antioxidant role. These compounds offset free radicals, which are evil byproducts of aerobic energy metabolism. Free radicals are created when elements including oxygen and nitrogen network with other molecules and try to fuse to constituents located in the membrane of cells, then eventually damaging the membrane.

Many recent studies have exposed that antioxidants can reduce exercise induced oxidative stress and can enhance recovery between and after workouts. One common theory proposes that muscle growth occurs throughout the recovery phase following muscle fiber damage induced during prior physical exercise. There are a few ways in which antioxidants may boost recovery after working out, Firstly, they fasten with and disable free radicals created during exercise before they can cause any damage to muscle cells. Second, they reinforce and protect muscle cell membranes against free radical damage. Thirdly, they repair disruptions in muscle cell membranes caused by free radicals. Antioxidants are found in varying amounts in foods such as vegetables, fruits, grain cereals, legumes and nuts. Some antioxidant supplements such as lycopene and ascorbic acid can be destroyed by long-term storage or prolonged cooking. Other antioxidant compounds are more stable, such as the polyphenolic antioxidants in foods such as whole-wheat cereals and tea. In general, processed foods contain less antioxidants than fresh and uncooked foods, since the preparation processes may expose the food to oxygen.

According to the latest released research and the “Food Pyramid”, it is being suggested that we have at least 5 servings of fruits and vegetables a day. However, this is a geared estimate towards “normal-sized” folks. There is no evidence or research available to indicate a sufficient amount of intake for a 250-pound bodybuilder who trains 6 out of the 7 days of the week with an impeccable percentage of body fat! So, we suggest on doubling the amount recommended and take a supplemental form of your daily vitamins C and E! You can find antioxidant supplements in many supplemental forms, but if you’d prefer eating the real thing, here’s a list of natural foods that will provide you with the greatest concentrations of antioxidants.

Beta-carotene: Carrots, pumpkin, sweet potatoes, peppers, broccoli, spinach, mangos, papaya, apricots, cantaloupes, tomatoes and greens such as kale, collard, turnip and beet greens.

Vitamin C: Citrus fruits and juices, cantaloupe, berries, cabbage, tomatoes and peppers.

Vitamin E: Seafood, fish and vegetable oils, nuts and seeds.

Copper: shellfish, whole grains, legumes and nuts.

Magnesium: Whole grains, legumes and green leafy vegetables.

Selenium: Seafood, red meat and whole grains.

Zinc: Beef, dark poultry meat, whole grains and oysters.