Читать книгу Safe Food: What to eat and drink in pregnancy - Rosie Dodds - Страница 50

Antioxidants are a special group of nutrients that work to protect our bodies by blocking the action of ‘free radicals’.

Free radicals are molecules (groups of particles) produced by our bodies. They are produced during many normal body processes – for example, the destruction of bacteria (germs) by our white blood cells, and the digestion of essential fatty acids. A certain level of free radicals is therefore normal.

The problem is that levels of free radicals within our bodies seem to be rising, as more and more are produced in response to pollutants such as cigarette smoke, exhaust fumes, and other toxic substances. If left unchecked, free radicals damage the cells of our bodies and weaken our defences against diseases such as heart disease and cancer.

The main antioxidants are:

vitamins C and E

two minerals called selenium and zinc

beta carotene (the safe form of vitamin A).

Vitamin C is probably the most effective antioxidant. Most fruit and vegetables are good sources of vitamin C, especially citrus fruits, kiwi fruit, blackcurrants, peppers, tomatoes and green leafy vegetables. Vitamin E is found in vegetable oils, wholegrain bread and cereals, avocado pears and other green vegetables, eggs, butter and margarine.

We can get zinc from lean meat, cheese, milk, wholemeal bread and cereals. Cereals are also a good source of selenium, along with fish, pork, cheese, eggs and brazil nuts. Two other mineral antioxidants – copper and manganese – are found in wholegrain cereals, nuts, vegetables, meat and fish.

Beta carotene (and similar nutrients) are found in yellow and orange fruits such as mangoes, apricots, peaches and plums. Green leafy vegetables are rich in beta carotene, as are carrots, pumpkins and tomatoes. Cooked and processed tomatoes, in particular, are considered to be an excellent source of lycopene, another useful antioxidant.

Antioxidants are important for all of us, whether pregnant or not. A balanced diet, with plenty of fruit, vegetables and wholegrain bread and cereals will provide plenty of antioxidants.