Two Benefits of Antioxidants

Two Benefits of Antioxidants

Antioxidants have numerous benefits. Here are two of them: Preventing muscle damage. The main benefit of antioxidant supplementation is that it reduces or prevents cellular damage following strenuous exercise. A “cocktail” of antioxidants neutralizes free radical molecules and promotes the healing and growth of muscle tissue during the recovery phase.
Improved recovery. Many experts in nutritional medicine think that the antioxidant vitamin E is also involved in the recovery process that follows exercise. Currently, the amount of vitamin E needed to produce these effects is unknown, but the prevailing opinion is that diet alone may supply enough vitamin E for most athletes.
Dietary Antioxidant Sources

• Green, leafy vegetables such as spinach and kale
• Broccoli and Brussels sprout
• Berries, cherries and red grapes
• Cranberries, apples and strawberries
• Citrus fruit
• Vegetable oils, nuts and avocados
• Red wine
• Dark chocolate
• Green tea, cinnamon, turmeric and curcumin
  

Recommended Daily Dose

• Vitamin C – 2,000 to 4,000 mg
• Vitamin E – 1,000 IU
• Carotenoids – 25,000 IU
• Zinc – 30 mg
• Selenium – 200 mcg
• Curcumin – 400 to 1,200 mg
• Green tea extract – 100 to 750 mg
• Resveratrol – 100-200 mg
• Alpha lipoic acid – 300 to 600 mg
• Pomegranate extract – 1,000 mg
  

Note: Always consult with your physician before starting or stopping any regimen if you are taking prescription or over-the-counter medication.