ROS and Exercise – written by Dr. Nedvetsky
Physical exercising is good for your health. We all know that it strengthens muscles, ligaments, bones, and increases brain plasticity by facilitating the growth of new neuronal connections.
What if I tell you that physical exercising can be bad for your health. Increased oxygen consumption during exercising creates excessive amounts of reactive oxygen species (ROS) that can damage carbohydrates, proteins, lipids, and DNA. ROS can even cause cell death.
But, don’t panic! Light to moderate exercising increases the production of ROS inconsequentially – your body has sufficient defenses against ROS and no additional help is needed. Phew!
After strenuous exercising, however, the rush of ROS can overwhelm your body defenses and you will greatly benefit from some antioxidants. A nutritious detox salad is all you need.
To get the most nutritional value from your food when possible, eat your vegetables raw to increase the effectiveness of detoxification. Cooking reduces the healthy power of nutrients and antioxidants. We cook vegetables to break down the rough fibers, which is not necessary if you chew properly.
I love kale, but it is one tough customer. Legend holds that eating raw kale creates bloating and indigestion, but I say, indigestion is caused by insufficient oral processing time. Personally, I pulverize kale fibers into an easily digestible puree. Hence, thoroughly preparing all of the 45 kale flavonoids to combat ROS makes me feel good. Knowing that I haven’t lost a single warrior of my antioxidant army to needless cooking makes me feel even better.
A list of 10 healthy antioxidant vegetables, in order of highest to lowest: kale, spinach, brussel sprouts, alfalfa sprouts, broccoli flowers, red bell peppers, onions, corn, and eggplant.