A importância dos Antioxidantes na Atividade Física.
Autor: Nutrisim | Publicado: 2011-07-08T08:09:00-07:00

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Os radicais livres em excesso oxidam, enferrujam as células e provocam sua degeneração.A prática de exercícios físicos está diretamente ligada à produção de radicais livres. Quando realizamos exercícios intensos, há um grande aumento no consumo de oxigênio no corpo. O enorme bombeamento de oxigênio através dos tecidos desencadeia a liberação de radicais livres.Além da prática de exercícios, outros fatores podem fazer com que o nosso corpo produza muito mais radicais livres do que o normal, entre eles: poluição, radiação, fumo, agrotóxicos e até mesmo uma dieta pobre em nutrientes.Estudos mostram que os danos produzidos pelos radicais livres são cumulativos ao longo dos anos, e dentre eles podemos citar: doenças cardiovasculares, câncer, diabetes, desordens neurológicas (ex.: mal de Parkinson), catarata, artrite e envelhecimento precoce. Para ajudar a evitar todos esses danos, a presença dos antioxidantes no corpo é visto como algo fundamental.Estudos comprovam que os antioxidantes conseguem neutralizar os radicais livres “doando” os seus próprios elétrons, fazendo com que o nosso organismo interrompa o processo de “roubo” de elétrons entre as moléculas.A diferença é que os antioxidantes não se tornam radicais livres no momento em que doam seus elétrons porque eles são estáveis de todas as formas. Na verdade eles atuam como um antídoto, ajudando a prevenir danos nas células e nos tecidos.Os maiores antioxidantes são a vitamina A (beta-caroteno), vitamina C, vitamina E, algumas vitaminas do complexo B, Selênio, Zinco, Lycopene (ou Licopeno), Luteína e Flavonóides e podem ser encontrados nos seguintes alimentos:  
      ANTIOXIDANTES      ALIMENTO  
      Vitamina A 
(Beta-Caroteno)      Fígado,   derivados do leite, ovos, cenoura, abóbora, batata doce, vegetais de folhas   verdes (frescas), damasco  
      Vitamina C      Vegetais   de folhas verdes (frescas), batatas, frutas cítricas, morango, kiwi, manga,   tomate, pimenta, pão branco  
      Vitamina E      Óleo   vegetal, fígado, vegetais de folhas verdes (frescas), derivados do leite,   grãos integrais, nozes e sementes  
      Vitamina B      Levedura de Cerveja, arroz integral, farinha de   soja, pães integrais, cereais, carnes, vegetais de folhas verdes (frescas),   feijão  
      Selênio      Frutos   do mar, carnes, grãos, vegetais, alho  
      Zinco      Carne   vermelha, frutos do mar, peixes, aves domésticas (galinha, perú, pato, etc.),   verduras frescas  
      Licopeno e Luteína      Tomates  
      Flavonóides      Vinho   tinto, uvas, chá, cebola, soja  
Na correria do dia-a-dia, às vezes não conseguimos ingerir alimentos com propriedades antioxidantes na medida necessária. Todos nós sabemos que é muito difícil comer bem fora de casa. Mas devemos nos empenhar, mas para cuidarmos melhor do nosso corpo.A maneira como o alimento é preparado faz com que ele perca muito de suas propriedades nutricionais. Por exemplo, algumas vitaminas antioxidantes (particularmente a vitamina C) são destruídas quando cozidas em água fervendo (portanto dê sempre preferência a cozinhar os alimentos no vapor).