Lipoic acid, or rather, the most powerful antioxidant vitamin N, is a representative of vitamin-like active substances. In the body, it is synthesized in small amounts by intestinal microflora.
The properties
This vitamin is actively involved in the processes of vital biological oxidation, saturation of the body with high-quality energy, as well as the absorption of carbohydrates and proteins. Lipoic acid is generously endowed with the properties of B vitamins:
- It works well with glucose breakdown;
- actively supplies the cells of the brain and motor apparatus with the necessary oxygen;
- perfectly regulates (and adjusts) metabolic processes;
- gently removes bile and accumulated toxins from the body;
- actively contributes to lowering cholesterol.
Pills are not an option; pay attention to food
Due to its unique activity, lipoic acid is often prescribed by doctors to patients with metabolic disorders, liver function and obesity. Modern technologies allow high-quality synthesis of this antioxidant, so in many pharmacies you can easily find a bottle of convenient tablets for use. But first of all, it will not hurt everyone to understand what products contain lipoic acid and thereby try to saturate the body with the necessary substance in a natural way.
How much acid do you need?
There are no clear and globally described daily doses of lipoic acid for humans, because the body produces this substance differently in different periods. Many experienced doctors can only recommend the optimal dosage:
- the daily requirement of an adult healthy body for the substance ranges from 10-50 mg;
- adults with impaired liver function should take up to 75 mg of acid under the supervision of a doctor;
- for diabetics, this figure rises to 200-600 mg per day;
- for pregnant women - 45-70 mg;
- for children under 13 years old - from 1 to 10 mg;
- adolescents should consume no more than 20-25 mg of acid.
Products
To enrich the diet with this substance, it is necessary to study products containing lipoic acid. These include:
- beef - in a kilogram of meat contains about 750 micrograms of lipoic acid;
- beef liver is more saturated - in a kilogram from 3000 micrograms to 7000 micrograms of a useful substance;
- offal (lungs, heart) - not more than 1000 mcg;
- rice - about 200 mcg;
- fresh milk - the acid content varies depending on the fat content: from 500 to the limit of 1300 mcg;
- fresh white cabbage shows a result of 150 mcg;
- juicy spinach - 100 mcg.
Also, minimal amounts of lipoic acid are found in children-hated broccoli, potatoes, carrots, beets, and even in yeast and legumes.
Products containing lipoic acid are required to appear regularly in the diet of a healthy person, but an excess or sharp saturation of this antioxidant can lead to an overdose. The first and most significant symptoms of it are heartburn, severe pain in the stomach, and indigestion.
People suffering from chronic liver diseases (such as hepatitis and hepatosis), it is necessary to understand what products contain lipoic acid, only in the company of the attending physician. Since an organism constantly struggling with free radicals is a rather fragile system, it is fraught to disturb metabolic processes. Lipoic acid - as a mild but overactive antioxidant - not only protects the liver from free radicals, but also effectively restores its cells.
L-carnitine
Another vitamin-like substance and ally of the aforementioned is L-carnitine, which is also synthesized in the body in small quantities and is an anabolic and a natural activator of fat metabolism, appetite and cell regeneration. This substance is often used to gently correct the body's metabolic processes.
The optimal content of lipoic acid and L-carnitine in the body guarantees a smooth metabolism, restoration of vitality and a stable level of coenzyme A. You can replenish the reserves of the above substances with the help of tablets (injections). But drugs are not the best solution. Therefore, we suggest you study what foods contain lipoic acid and L-carnitine.
Food
The optimal content of L-carnitine was found in beef (950 mg per kilogram), red quality meat (ground beef is equal to pure beef - 940 mg), pork (277 mg), chicken breast (39 mg), whole milk (33 mg) .
Slimming
Often, many girls who want to lose extra pounds in a natural way, begin to study what foods contain lipoic acid. For weight loss, the average person can do without artificially synthesized substances. How? One has only to supplement the diet with foods high in lipoic acid. But obese people need to work out a diet with an experienced doctor and discuss the possibility of using pharmaceutical capsules with this substance.
Lipoic acid is contained in foods in sufficient quantities, it is only necessary to replace snacks with buns or sweets with green vegetables. Also, of course, it is worth adding spinach to salads, which is the richest source of this substance.
But most of all, the question "what foods contain lipoic acid" is asked by athletes and their trainers. It is this substance and L-carnitine that allows them to increase endurance in a natural way and at the same time quickly recover after intense training.
Conclusion
Unfortunately, with age, the human body is less able to cope with the function of lipoic acid synthesis. Therefore, to maintain strength, energy and metabolic processes, each person must understand what products contain lipoic acid in order to systematically help their own body in replenishing the necessary substances.