The
ABCs of antioxidant vitamin and mineral sports
nutrition supplements
Vitamin C, vitamin E,
beta-carotene and the mineral selenium are the
headlining antioxidants that prevent free radical
damage in our tissues. Free radicals are molecules
that your body releases during physical activity.
They damage cells, tissues, organs, and your immune
system. Yikes! However, simply by ensuring that your
getting your antioxidant boost through nutritional
supplements or a sports nutrition diet high in
fruits and vegetables, you'll
provide better protection for your body. For busy
people, nutritional supplements are a convenient way
to follow a sports nutrition diet that meets daily
antioxidant requirements.
Vitamin C
Kiwis and citrus are some of the richest sources of
vitamin C. Parsley, bell peppers, cruciferous
vegetables like broccoli are also good sources.
Interestingly, vitamin C is lost when exposed to
oxygen so orange juice that sits in a container in the
fridge contains less of this micronutrient than fresh
squeezed juice. Together with vitamin E, vitamin C
keeps free radicals from damaging our cells' outer
layers. Nutritional supplements or sports nutrition
supplements with 200 to 300 mg can prevent production
of free radicals, and produce a natural antihistamine
effect to fight cold symptoms.
Vitamin E
Vitamin E is a fat
soluble vitamin found in nuts, seeds, and oils.
Vitamin E is stored with fat in the liver, tissues,
and cell membranes. People on low fat diets are often
deficient in the antioxidant vitamin E because this
micronutrient is ingested with dietary fat. Vitamin E
attaches itself to free radical molecules, soaking
them up like a sponge. Daily
nutritional supplements or sports nutrition supplements
with up to 400 IU can help protect against heart
disease and some cancers.
Selenium
Selenium is not a vitamin; it is a mineral that
builds enzymes to fight free radical damage. Whole grain cereals, egg yolk, milk, chicken and
broccoli are foods that contain selenium. Nutritional
supplements or sports nutrition supplements with up to
50 micrograms can help preserve the elasticity of the
skin, and protect against cancers.
Beta-carotene
Beta-carotene is an antioxidant vitamin found in
all orange colored vegetables, in addition to
broccoli, and dark green vegetables. In the body,
beta-carotene is converted to vitamin A which is then
used to strengthen cell membranes, and to prevent free
radicals from forming. Nutritional supplements or
sports nutrition supplements that contain beta-carotene can help reduce the risk of lung,
stomach, esophagus and mouth cancers. |
