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Ativos Naturais: lista dos elementos mais poderosos do planeta
A natureza na sua maestria e inteligência fornece os alimentos e nutrientes necessários para mantermos uma boa saúde.
Os Ativos Naturais são elementos obtidos do meio ambiente e têm como origem as plantas, animais ou minerais. Eles são fundamentais para o funcionamento geral do corpo e devem ser consumidos de forma equilibrada.
Alguns são sintetizados pelo organismo humano, outros são essenciais e devem ser ingeridos de forma complementar.
Conheça 19 nutrientes naturais importantes para a saúde e veja onde encontrá-los na natureza.
Saiba onde encontrar os principais Ativos Naturais
1. Vitamina K2:
A K2 é essencial para a coagulação sanguínea e ajuda a retirar o cálcio do cérebro. Alimentos de origem animal, principalmente fígado, e alimentos vegetais fermentados são ricos em K2, que também está presente em produtos lácteos ricos em gordura e fermentados à base de soja.
Onde encontrar:
- Salsa;
- Espinafre;
- Repolho;
- Agrião;
- Brócolis;
- Óleo de soja;
- Óleo de oliva.
2. Colina:
A fonte mais conhecida desta vitamina é a gema de ovo que possui em média 477 mg de colina por unidade. Ela ajuda as pessoas a manterem o foco e a precisão nas atividades, pois atua na produção de acetilcolina, responsável por transmitir mensagens no cérebro e na junção neuromuscular.
Onde encontrar:
- Fígado de frango;
- Levedura;
- Salmão;
- Carne bovina;
- Amendoim;
- Peixes em geral;
- Couve-flor;
- Brócolis;
- Linhaça.
3. Glicina (aminoácido)
Aminoácido com propriedades antioxidantes e imunomoduladoras, está presente em alimentos de origem animal ricos em proteína e em alguns vegetais e leguminosas. Ele atua no combate aos radicais livres e ajuda a prevenir doenças cardiovasculares e diabetes.
Onde encontrar:
- Ovos;
- Peixes (salmão, sardinha, truta e tilápia);
- Carnes vermelhas;
- Carne de frango;
- Carne de peru, codorna e pato;
- Queijo;
- Iogurte;
- Leite.
4. Fosfadilserina
É um importante fosfolipídio para a liberação de neurotransmissores, pois ajuda no funcionamento e fluidez das membranas dos neurônios. O ideal é que cada pessoa ingira entre 75 a 184 miligramas de fosfodilserina por dia. Ele está presente em diversos alimentos e ingredientes de fácil acesso.
Onde encontrar:
- Leite;
- Ovos;
- Feijão branco;
- Sementes de girassol;
- Soja e derivados;
- Carnes vermelhas;
- Carne de frango
- Carne de peru;
- Fígado;
- Rins;
- Peixes.
5. Astaxantina
O carotenoide astaxantina pode ser encontrado em alimentos de origem animal como peixes e frutos-do-mar, sendo um poderoso antioxidante natural que ajuda a prevenir doenças degenerativas.
Onde encontrar:
- Salmão selvagem;
- Truta selvagem;
- Camarão;
- Lagosta;
- Lagostim;
- Algas;
6. Ácido Fólico
Nutriente essencial que compõe complexo de vitamina do grupo B, tem como fonte natural vegetais de cor verde-escura, frutas cítricas em grãos e sementes. Para haver uma melhor absorção deste alimento é indicado o consumo de ingredientes crus in natura, quando possível.
É considerado fundamental para a manutenção do sistema nervoso, além de ainda auxiliar no crescimento e regeneração celular.
Onde encontrar:
- Couve;
- Brócolis;
- Couve-flor;
- Quiabo;
- Aspargo;
- Aipo (salsão);
- Alface (lisa, crespa, roxa e americana);
- Abobrinha italiana com casca;
- Cenoura sem casca;
- Abóbora sem casca e sem sementes;
- Nabo com casca;
- Nozes;
- Castanhas;
- Abacate;
- Limão;
- Laranja;
- Lentilha;
- Ervilhas.
7. Metionina
Considerado o antioxidante natural mais abundante no corpo humano, o aminoácido atua na produção da glutationa, importante composto para a produção de energia celular.
A quantidade diária necessária para que um adulto se mantenha saudável é de aproximadamente 800 a 1.000 miligramas. Este nutriente pode ser encontrado principalmente em alimentos ricos em proteína como ovos, castanha-do-pará, peixe, carne e leite.
Onde encontrar:
- Clara de ovo;
- Castanha-do-Pará;
- Peixes;
- Carne bovina;
- Queijo parmesão;
- Peito de frango;
- Carne de porco;
- Soja
- Ovo cozido;
- Iogurte natural;
- Feijão.
8. Piridoxina (vitamina B6)
Micronutriente, presente em diferentes grupos de alimentos como carnes, leguminosas e cereais, que atua na conversão de proteínas e gorduras em energia para o bom funcionamento do corpo. Também ajuda na produção de neurotransmissores.
Onde encontrar:
- Carne de vitela;
- Carne de frango;
- Fígado de vaca e porco;
- Truta;
- Atum;
- Arenque;
- Salmão;
- Nozes;
- Avelã;
- Amendoim;
- Trigo e cereais integrais (pão, bolo);
- Aveia
- Couve-flor;
- Batata inglesa;
- Banana, feijão;
- Alho.
9. Resveratrol
O resveratrol é um composto vegetal presente nas famosas frutas vermelhas — aquelas com uma coloração vermelho ou roxo escuro. É encontrado em sucos de uva e vinhos e age como um potente antioxidante. É importante para o combate de doenças neurodegenerativas e ainda protege as funções cerebrais.
Onde encontrar:
- Sementes e cascas de uvas vermelhas e pretas
- Amoras;
- Mirtilo;
- Cranberry;
- Cacau;
- Amendoim.
10. Niacina
A principal fonte de niacina são as proteínas animais, mas ela também pode ser encontrada em diferentes vegetais e sementes. A vitamina B3, contribui para o funcionamento regular do sistema nervoso e psicológico. Pode ajudar na redução da sensação de cansaço.
Onde encontrar:
- Arroz integral;
- Atum;
- Cogumelo Portobello;
- Peito de frango;
- Amendoim;
- Ervilhas verdes;
- Abacate;
- Levedo de cerveja;
- Batata doce;
- Tomate;
- Sementes de girassol.
11. Vitamina B12
Com origem exclusivamente animal, a cobalamina é essencial para a formação de glóbulos vermelhos e ajuda a manter o metabolismo celular e a saúde do sistema nervoso. As fontes de B12 variam entre carnes, derivados de leite, peixes e frutos-do-mar.
Onde encontrar:
- Bife de fígado de gado e frango;
- Mariscos;
- Ostras;
- Sardinhas;
- Caranguejo;
- Truta;
- Salmão;
- Queijo muçarela;
- Leite;
- Carne de gado e frango;
- Atum.
12. Luteína
Sendo um nutriente essencial — que não consegue ser sintetizado pelo corpo — as maiores fontes naturais deste carotenoide são vegetais verdes e folhosos como os listados abaixo. A luteína é importante para manter o bom funcionamento do organismo.
Onde encontrar:
- Couve;
- Salsa;
- Espinafre;
- Abóbora;
- Brócolis;
- Ervilha;
- Rúcula.
- Agrião;
- Mostarda;
- Brócolis;
- Chicória;
- Aipo;
- Alface.
13. Zeaxantina
O organismo não consegue sintetizar este nutriente, e por isso ele deve ser consumido através da ingestão de diferentes vegetais de folhas verde-escuras e de cores vibrantes — vermelho, amarelo e laranja. A Zeaxantina é um carotenoide antioxidante importante para a proteção dos olhos.
Onde encontrar:
- Espinafre;
- Couve;
- Agrião;
- Rúcula;
- Brócolis;
- Pimentão de todas as cores;
- Cenoura;
- Tomate;
- Tangerina;
- Laranja;
- Milho;
- Gema de ovo.
14. Vitamina C
Tendo como principal fonte natural as frutas, a vitamina C está presente em verduras, vegetais e legumes populares na culinária brasileira. É um nutriente importante para a prevenção da Catarata, sendo também um excelente antioxidante e ajuda na produção de colágeno.
Onde encontrar:
- Brócolis;
- Couve;
- Pimentão amarelo;
- Caju;
- Goiaba;
- Mamão;
- Manga;
- Acerola;
- Kiwi;
- Laranja;
- Suco de limão puro;
- Morango;
- Abacaxi;
- Salsa;
- Tangerina.
15. Zinco
Como é um mineral não produzido pelo organismo humano, pode ser encontrado em fontes animais e vegetais. Atua no funcionamento dos sistemas nervoso e imunológico e também ajuda na proteção do organismo contra doenças e agentes externos.
Onde encontrar:
- Amendoim
- Amêndoa;
- Camarão;
- Carne vermelha;
- Castanhas;
- Chocolate amargo;
- Feijão;
- Grão-de-bico;
- Carne de frango;
- Ostras;
- Gema de ovo;
- Sementes de abóbora e linhaça.
16. Vitamina E
Como as demais vitaminas, as principais fontes de vitamina E são as frutas, verduras, legumes, carne, leite, ovos e cereais. Ela possui função antioxidante, necessária para a formação de hormônios e mantém o bom funcionamento do sistema nervoso.
Onde encontrar:
- Semente de girassol;
- Amendoim;
- Amêndoas;
- Nozes;
- Óleos de milho e soja;
- Gérmen de trigo;
- Azeite de oliva;
- Mamão;
- Ameixa seca;
- Fígado;
- Gema de ovo;
- Manga.
17. Vitamina A
Pode ser encontrada em vegetais amarelos e alaranjados, alimentos derivados do leite integral, gema de ovo e fígado. É uma vitamina importante para a visão, pois mantém a córnea clara e os olhos lubrificados.
Onde encontrar:
- Cenoura;
- Abóbora;
- Damasco;
- Pêssego;
- Fígado;
- Rim;
- Peixes oleosos;
- Abobrinha;
- Manga;
- Melão;
- Brócolis;
- Agrião;
- Espinafre.
18. Selênio
Presente em carnes, derivados de leite e vegetais, o selênio ajuda na prevenção de doenças como DMR e Catarata e ainda melhora a absorção da vitamina E pelo corpo.
Entretanto, o selênio de origem animal é melhor absorvido pelo intestino quando comparado ao selênio vegetal.
Onde encontrar:
- Castanha-do-Pará;
- Farinha de trigo;
- Ovo;
- Frango cozido;
- Arroz;
- Leite em pó;
- Feijão;
- Alho;
- Repolho.
19. Cobre
A ingestão média de cobre recomendada para um adulto varia entre 0,9 mg e 2,7 mg por dia. Mineral essencial ao organismo, ele ajuda a prevenir a morte de células no fundo do olho e pode estar presente principalmente em farinhas, frutas e leguminosas.
Onde encontrar:
- Fígado de vitela;
- Coentro;
- Castanhas de Caju e do Pará;
- Mamão;
- Grão de café torrado;
- Farinha de soja;
- Jurubeba crua;
- Amêndoa;
- Cogumelos;
- Amendoim;
- Chocolate meio amargo;
- Noz;
- Aveia;
Outras fontes de Ativos Naturais
Presentes na natureza, outra maneira de consumir os ativos naturais é pelo consumo de suplementos alimentares.
De forma concentrada, as vitaminas, aminoácidos e demais substâncias complementam a alimentação e fornecem para o corpo os benefícios de uma vida equilibrada.
Você encontra todos os nutrientes naturais citados neste artigo em nossos suplementos, consulte os benefícios que o OPS Super Eyes e o OPS Super Mind podem trazer para sua vida.
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