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The Antioxidant Super nutrients that we should all aspire to have in our daily diet
Today, in this article, we discuss and learn about some antioxidant super nutrients that you may have not heard about previously and how they help us live a better life.
Quercetin, coenzyme Q10, lutein, zeaxanthin, and other similar nutrients are often referred to as superfoods or super nutrients because of their exceptional health benefits.
These nutrients can be obtained through a balanced diet that includes plenty of fruits, vegetables, whole grains, nuts, and seeds.
Quercetin
Quercetin, for instance, is a flavonoid, a type of plant pigment, which is found in various fruits and vegetables like onions, kale, and chili peppers.
It has potent antioxidant and anti-inflammatory properties that help to reduce the risk of chronic diseases like heart disease, cancer, and diabetes. Additionally, quercetin can improve endurance and physical performance, making it an excellent supplement for athlete.
Quercetin and Its Cardiovascular Benefits
Quercetin has been shown to have cardiovascular benefits that can help reduce the risk of heart disease. It can help improve blood flow and reduce inflammation in the blood vessels, which can help prevent the development of atherosclerosis, a condition in which plaque builds up in the arteries and can lead to heart attacks and strokes.
One study found that quercetin was effective in reducing blood pressure in patients with hypertension, a major risk factor for heart disease. Another study found that quercetin was able to reduce the risk of heart disease in postmenopausal women.
Recommended daily allowance
There is no official recommended daily intake for quercetin, but most studies use doses ranging from 500 to 1000 mg per day.
It is important to talk to your doctor before taking quercetin supplements, as they may interact with certain medications and can cause side effects in some people.
Potential side-effects of Quercetin
Quercetin is generally considered safe when consumed in food amounts. However, high doses of quercetin supplements can cause side effects, such as headaches, stomach upset, and tingling of the extremities.
It can also interact with certain medications, such as blood thinners, and may not be safe for people with certain medical conditions, such as kidney disease.
Coenzyme Q10
Coenzyme Q10 (CoQ10), also known as Ubiquinone, is another super nutrient that is present in almost every cell in the human body.
Coenzyme Q10 is a vitamin-like nutrient that plays a critical role in energy production at the cellular level.
Coenzyme Q10 is a super nutrient that is found naturally in the body and also in some foods like fatty fish and organ meats.
It plays a vital role in generating energy and protecting cells from oxidative damage.
CoQ10 levels decline as we age, which can lead to several health problems like heart disease and neurodegenerative disorders. Supplementing with CoQ10 can improve heart health and reduce the risk of age-related diseases.
CoQ10 has been shown to have potent antioxidant properties and may help protect against age-related decline in brain function, heart disease, and other degenerative conditions.
Additionally, CoQ10 has been found to improve exercise performance by reducing muscle damage and fatigue.
Recommended daily intake
The recommended daily intake of CoQ10 varies depending on various factors, including age, health status, and individual needs. In general, adults can benefit from consuming between 30 to 90 milligrams (mg) of CoQ10 per day.
However, some people may require higher doses, such as those with specific health conditions.
For example, individuals with heart disease or high blood pressure may require higher doses of CoQ10 (100 to 200 mg per day) to support cardiovascular health.
Additionally, those taking cholesterol-lowering statin medications may benefit from taking CoQ10 supplements to counteract the medication’s potential depletion of CoQ10 levels in the body.
Potential side-effects of Coenzyme Q10
Excessive intake of CoQ10 supplements may lead to potential side effects.
Some of the potential side effects of taking too much CoQ10 include:
- Upset stomach: Taking high doses of CoQ10 supplements may cause an upset stomach, nausea, vomiting, or diarrhea.
- Headaches: Some people may experience headaches or migraines after taking high doses of CoQ10.
- Insomnia: CoQ10 supplements may interfere with sleep patterns and lead to insomnia in some individuals.
- Allergic reactions: In rare cases, some people may develop an allergic reaction to CoQ10 supplements, leading to symptoms such as hives, swelling, or difficulty breathing.
- Interactions with medication: CoQ10 supplements may interact with certain medications, including blood thinners, beta-blockers, and diabetes medications.
Lutein and zeaxanthin
Lutein and zeaxanthin are carotenoids, pigments that are primarily found in green leafy vegetables like spinach and kale. They have been linked to several vision-related benefits like reducing the risk of cataracts and macular degeneration.
Lutein and zeaxanthin are particularly important for eye health as they accumulate in the macula of the eye where they act as antioxidants and help protect against age-related macular degeneration (AMD), a leading cause of blindness in older adults.
Additionally, lutein and zeaxanthin have potent antioxidant properties that help to protect cells from oxidative stress.
Recommended daily intake for lutein
The recommended daily intake of lutein depends on various factors, such as age, gender, and overall health. For adults, the daily intake of lutein should be around 10 mg per day, while for children, it should be around 6 mg per day. However, these values may vary depending on individual needs and requirements.
Possible side effects of having too much lutein
When it comes to side effects, lutein is generally considered safe and well-tolerated. However, some individuals may experience mild side effects, such as digestion problems, nausea, or headaches. These side effects are usually mild and temporary, and they tend to disappear on their own, once the body gets used to the supplement.
Recommended daily intake for Zeaxanthin
The recommended daily intake for zeaxanthin is not officially established by any regulatory body, but most studies suggest that a daily intake of 2-4 mg is sufficient to provide health benefits. However, some experts recommend a higher daily intake of up to 10 mg, particularly for individuals with existing eye conditions.
Possible side-effects of zeaxanthin
While zeaxanthin is generally considered safe, excessive intake can potentially lead to side effects, such as yellowing of the skin (carotenodermia), nausea, diarrhea, and stomach cramps.
It is important to note that these side effects are rare and usually occur only when consuming high doses of zeaxanthin supplements.
Conclusion
In conclusion, super nutrients like quercetin, coenzyme Q10, lutein, zeaxanthin, and others have earned their title because of their exceptional health benefits.
These nutrients can improve heart health, reduce the risk of chronic diseases, boost endurance and physical performance, and protect cells from oxidative damage.
Incorporating these super nutrients into our diets can help us maintain optimal health and well-being.