Free radicals are highly reactive molecules that would be involved in the development of cardiovascular diseases, certain cancers and other diseases related to aging.
The damage they cause to our health can be confounded thanks to the antioxidants present 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, manganese. All these nutrients are themselves present in our diet (fruits, vegetables, oilseeds, fatty fish, etc.).
This is why it is advisable to have a healthy and varied diet to make the most of our organism.
A ranking by the United States Department of Agriculture makes it possible to know which foods are the most antioxidant. It’s up to you to put them on your plate to enjoy their health benefits!
1. Dry Beans
The antioxidant content of dry beans differs depending on the variety and some are distinguished by their high rate, including red bean, black bean and pinto bean.
Dry beans are a source of fibre and thus help prevent cardiovascular diseases by decreasing the absorption of bile acids in particular. They also have a strong satiating power.
These legumes are particularly beneficial to health. For example, a study of 2 000 people who had already suffered from large intestine tumours, showed that those who had increased their consumption of dry beans were 65% less likely to have advanced stage tumour recurrences.
Whether they are cultivated wild, blueberries are fruits with strong antioxidant power. These blue berries have the same appearance as blueberries but their flesh is different because it is white. Native to Northern Europe and America this bay is mainly grown in Canada.
The blueberry is on the rise and for Cause: Several studies have established a link between the consumption of these berries and a reduction in the risk of cancer as well as cardiovascular and degenerative diseases.
Blueberry is also known to control diarrhea, stop lactation and lower blood glucose levels in diabetics.
It is still a bay that is part of this list of Super antioxidant foods! Cranberry, also known as Cranberry, is known for treating urinary tract infections.
This fruit contains different types of flavonoids that are potent antioxidants: the anthocyanins (which gives it its red coloration), the flavonols and the Proanthocyanines.
Good to know: the antioxidant compounds would be more abundant in dried cranberries than in fresh cranberries because of the concentration related to drying. Feel free to decorate your salads!
4. The Artichoke
It is more specifically the cooked artichoke heart that has antioxidant powers. Indeed, this part of the vegetable contains a wide variety: phenolic compounds, anthocyanins and silymarin which could contribute to the prevention and potentially to the specific treatment of cancer.
The artichoke also contains inulin, a non-digestible sugar of the family Fructans. According to several studies, Inulin would play a role in reducing the risk of colon cancer.
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From the mulberry tree of the genus Morus, whose leaves feed the silk worms, the BlackBerry is to be distinguished from the BlackBerry, the wild blackberry that grows in brambles and is part of a whole other botanical genus (Rubus).
The BlackBerry is very rich in vitamin C and its juice helps to treat diarrhea but also to calm the abundant rules. According to several studies, its consumption would limit the risk of developing stomach cancer.
6. The Prune
The laxative virtues of prune are no longer to be proved. But did you know that it also helps to fight anxiety thanks to its magnesium intake? It is also rich in vitamins E and C, and potassium which ensures the maintenance of blood pressure.
The prune is also an excellent natural appetite suppressant because despite its sweet taste, it contains only 20 calories: a true slimming ally not to be neglected!
Long live the raspberry, this small fruit that would be one of the most effective to counteract the oxidation of “bad cholesterol”, a risk factor of cardiovascular disease.
In addition, raspberry would inhibit the growth of different cancer cells and tumours of the liver, breast, colon, lung, prostate, cervix, esophagus and mouth.
Prefer fresh raspberries that are richer in antioxidants than dehydrated raspberries. If it’s not the season you can eat frozen raspberries. Indeed the freezing harms little to their contents except for vitamin C which decreases a lot.
8. The Strawberry
It’s not just pregnant women who have the right to have strawberry cravings! Indeed this fruit is excellent for health since it is low calorie, rich in vitamin C and flavonoids, which allow to limit the risks of cardiovascular disease and atherosclerosis i.e. accumulate fatty bodies in the arteries.
Consuming 350 g of strawberries a day would increase the body’s antioxidant capacity and prevent cancer. Good news, even if the cooking of strawberries causes a loss of 15% to 20% of the content in flavonoids, antioxidant substances are still present in the strawberry jam.
Indeed, some flavonoids and ellagic acid would increase slightly with the duration of storage of jam, for 3, 6 and 9 months.
You Can Also Read : 3 Reasons To Consume Goji Berries To Boost Your Health
9. The Apple
The saying “One apple a day keeps the doctor away forever” gives reason to the many studies that believe that Apple is one of the best fruits for health. To you the Granny Smith, the Gala, the Golden and their cousins: all the colors are good! The apple would also reduce cholesterol levels.
Be aware that it is the freshly squeezed (crude) apple juice that would be most effective in preventing colon cancer and cell damage caused by oxidative stress.
Choose organic apples to be able to eat their skin because it is in the latter that there are polyphenols, powerful antioxidants.
10. Pecan (Pecans)
The husks fruits of which pecan is a part are recognized for their health benefits and their regular consumption would reduce the risk of cardiovascular disease, type 2 diabetes and the risk of gallstones.
High in fibre, unsaturated fats and arginine, an amino acid that is potentially beneficial to cardiovascular health, pecans nevertheless have a low glycemic load.
They are also an excellent source of manganese and copper but also a good source of zinc. In short, pecan is perfect to fill a small appetite while preserving its health.