Top 10 Antioxidant Foods
Free radicals are highly reactive molecules that are believed to be involved in the development of cardiovascular disease, certain types of cancer, and other diseases associated with aging. The damage they do to our health can be countered with antioxidants in our diet. Do you know these super antioxidants?
Various nutrients contain antioxidants: vitamins C, D and E, folic acid, beta-carotene, copper, zinc, iron, selenium and manganese. All of these nutrients are present in our diet (fruits, vegetables, oilseeds, oily fish, etc.). This is why it is recommended to follow a healthy and varied diet to get the most out of it for our body.
The classification conducted by the US Department of Agriculture makes it possible to find out which foods contain the most antioxidants. It is up to you to put it on your plate to enjoy its health benefits!
1. Dried beans
The antioxidant content in dried beans varies with variety, and some stand out due to their high levels, including kidney beans, black beans, and pinto beans. Dried beans are a source of fiber and thus help prevent cardiovascular disease by reducing the absorption of bile acids in particular. They also have a strong satiating power.
These legumes are especially beneficial for health. For example, a study of 2,000 people who suffered from a tumor in the large intestine showed that those who increased their consumption of dried beans had a 65% lower incidence of recurrences of advanced-stage tumours.
Whether grown in the wild, blueberries are fruits with powerful antioxidant power. These blueberries have the same appearance as blueberries but their flesh is different because it is white. Originally from Northern Europe and America, this berry is mainly grown in Canada.
Blueberries are on the rise and for good reason: Several studies have proven a link between consuming these berries and a reduced risk of cancer as well as cardiovascular and degenerative diseases. Blueberries are also known to fight diarrhea, interrupt lactation, and lower blood sugar levels in diabetics.
3. Cranberry or cranberry
It's the last berry on this list of super antioxidant foods! Cranberries, also known as cranberries, are known to treat urinary tract infections. This fruit contains various types of flavonoids that are powerful antioxidants: anthocyanins (which give it its red colour), flavonols and proanthocyanins.
Good to know: Antioxidant compounds are more abundant in dried cranberries than in fresh cranberries due to the concentration associated with drying. Feel free to decorate your salads!
More specifically, cooked artichoke heart contains antioxidant powers. In fact, this part of the vegetable contains a variety: phenolic compounds, anthocyanins and silymarin that can contribute to the prevention and possibly specific treatment of cancer.
Artichokes also contain inulin, an indigestible sugar from the fructan family. According to several studies, insulin plays a role in reducing the risk of colon cancer.
Derived from the mulberry tree, a tree of the genus Morus whose leaves are used to feed silkworms, blackberry is distinguished from blackberry, which is the wild blackberry that grows in blackberries and is part of an entirely different plant genus (Rubus).
Blackberry is very rich in vitamin C and its juice can treat diarrhea but also soothe periods of heaviness. According to several studies, its consumption would reduce the risk of stomach cancer.
The laxative properties of prunes no longer need to be proven. But did you know that it also helps fight anxiety thanks to its magnesium content? It is also rich in vitamins E and C and potassium that helps maintain blood pressure.
Plums are also an excellent natural appetite suppressant because despite their sweet taste, they contain only 20 calories: a true slimming ally that shouldn't be overlooked!
Long live berries, this little fruit that would be one of the most effective fruits in countering the oxidation of “bad cholesterol,” a risk factor for cardiovascular disease. In addition, berries are said to inhibit the growth of various cancer cells and tumors of the liver, breast, colon, lung, prostate, cervix, esophagus, and mouth.
Fresh berries are preferred because they are richer in antioxidants than dried berries. If this is not the season, you can eat frozen berries. In fact, freezing only harms their content of a little vitamin C, which is very low.
Not only pregnant women have the right to crave strawberries! Indeed, this fruit is excellent for health because it is low in calories and rich in vitamin C and flavonoids, which makes it possible to reduce the risk of cardiovascular diseases and atherosclerosis, i.e. the accumulation of fatty substances in the arteries.
Consuming 350 grams of strawberries daily increases the body's antioxidant capacity and prevents cancer. Good news, even if cooking strawberries causes a loss of 15% to 20% of the flavonoid content, the antioxidants are still present in the strawberry jam. In fact, some flavonoids and ellagic acid may increase slightly with the duration of jam storage, for 3, 6 and 9 months.
9. The apple
The old saying “an apple a day keeps the doctor away forever” gives reason for numerous studies that consider apples to be one of the best fruits for your health. To you Granny Smith, the Gala, the Golden and their cousins: all colors are good! Apples will significantly reduce cholesterol levels.
Know that fresh (raw) apple juice is most effective in preventing colon cancer and cell damage caused by oxidative stress. It is preferable that an organic apple be able to eat its peel because in the latter there are polyphenols, powerful antioxidants.
10. Pecan (Pecan)
Peeled fruits, including pecans, are known for their health benefits, and their regular consumption would reduce the risk of cardiovascular disease, type 2 diabetes, and the risk of gallstones.
Rich in fiber, unsaturated fats, and arginine, an amino acid potentially beneficial for cardiovascular health, pecans are nonetheless low in the glycemic index. It is also an excellent source of manganese and copper as well as a good source of zinc. In short, pecans are perfect to satisfy a little hunger while keeping you healthy.