10 foods rich in antioxidants
foods rich in antioxidants, their active compounds, help fight free radicals. A real health asset, they help our cells age less quickly and protect our body from cardiovascular and inflammatory diseases and cancers. Here are 10 foods rich in antioxidants…
In order for our muscles, organs and immune system to function, cells must produce energy by burning sugar, fat or protein.These chemical reactions take place in the presence of oxygen and generate a form of waste named ”free radicals” (or oxidative stress). These free radicals damage cells over time, especially DNA. Foods rich in antioxidants help fight against these attacks. Some, such as vitamin C, eradicate them directly, while others, such as polyphenols, fight against their formation.
In this way, antioxidants protect us from inflammatory and cardiovascular diseases, cancers, Parkinson’s and Alzheimer’s diseases, autoimmune diseases or those linked to pollution as well as to the toxicity of our food. There is no need for dietary supplements, just fill up on antioxidants in the diet.
1. Foods rich in antioxidants : The clove
Clove is rich in flavonoids, organic compounds and antioxidants present in plants. It has many medicinal properties and is recommended in cases of general fatigue because it helps to strengthen the immune system. The clove is an antiviral, antiseptic, antibacterial, it relieves toothache and calms urinary infections. Thanks to its analgesic and anti-inflammatory virtues, it can also be used as an anaesthetic to soothe muscular pains and stomach aches.
2. Foods rich in antioxidants Cocoa
Cocoa is rich in catechins, antioxidants that increase the body’s energy expenditure by trapping fat cells. It’s one of the foods that contain the most magnesium and antioxidants. It has an anti-aging power on the cells. To be consumed in the form of organic chocolate with a minimum of 70% cocoa.
Thyme is rich in flavonoids and phenolic acids which have an antioxidant power that fights effectively against cardiovascular diseases and certain cancers. It is also known for its antiviral and stimulating action. It helps to strengthen the immune system and fights against feverishness and fatigue. We don’t consume thyme in large quantities but we don’t hesitate to sprinkle it to decorate our dishes.
4. Foods rich in antioxidants : Nuts and hazelnuts
Walnuts are the most antioxidant oleaginous fruit, followed by hazelnuts. Like thyme, they contain phenolic acids and flavonoids. Their health benefits are no longer to be proven. They contain vitamin E which acts on the good cardiovascular health and lipids contribute to the good functioning of the organs. The hazelnut has also an action on the regulation of the intestinal transit and reduces the risk of certain inflammatory diseases. We add them in dishes, salads, muesli or plain as a snack.
Ginger is rich in polyphenols and antioxidants that neutralize free radicals. It is ideal for relieving cramps, bloating, aerophagia, all intestinal ailments. Ginger is an antibacterial, anti-inflammatory and analgesic, it soothes rheumatism, toothache and sore throat. It strengthens the respiratory system and stimulates blood circulation, hence its reputation as an aphrodisiac.
The almond is rich in essential fatty acids and antioxidants, it’s a real ally of our cardiovascular health. Studies presented at the European Congress of Nutrition have proven the link between almond consumption and weight control. Despite their high fat and calorie content, almonds play an essential role in our health. Two intakes per week of oleaginous dried fruits such as almonds can reduce the risk of coronary mortality (disease of the arteries that vascularize the heart) by 16%. They also play a role in the immune system, dental and muscular health.
Like other very colorful berries (blueberries, berries, raspberries), strawberries contain a large quantity of antioxidants, flavonoids. It would prevent the risk of certain cancers (breast, brain, cervix) and cardiovascular diseases. In addition to fighting against the effects of skin aging, it contributes to a healthy glow. To consume absolutely organic because the strawberry is part of the fruits most exposed to fertilizers and pesticides.
8. The apple
It is known as the health food par excellence. Thanks to all its varieties, the apple can be consumed daily without tiring. The flavonoids it contains help fight against the appearance of cancerous cells and reduce the risk of metabolic syndrome (overweight, diabetes). It has the advantage of being satiating and low in calories. Like the strawberry, it also fights against the effects of aging. Very exposed to phytosanitary products, it is imperative to consume organic apples.
9. Goji berries
The goji berries from Asia contain carotenoids, pigments naturally present in plants and responsible for the red, orange or purple color of the food.
Rich in amino acids and trace elements, goji berries are known to increase energy and stamina, which is why they are very popular with athletes. Goji berries contain vitamin C which helps reduce fatigue.
Goji berries also help regulate blood pressure, cholesterol levels and blood sugar.
10. Green tea and coffee
Coffee and green tea contain phenolic acids (caffeic acids for coffee and oxalic acids for tea) and flavonoids. Moderate consumption of coffee may have benefits in reducing the risk of cardiovascular and digestive diseases. Coffee would also have the advantage to fight against depressive states. High in proteins and minerals, green tea has beneficial effects on the digestive system.