Foods Rich In Antioxidants To Add To The Menu

2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10

Crucial for the vitality of the organism, the oxygen that we breathe constantly simultaneously causes the production of numerous free radicals. To fight against these, involved in the development of certain cancers and cardiovascular diseases and premature aging, we put on a healthy plate filled with foods rich in antioxidants. Deavita.fr then presents you its little "anti-aging" file which will help you get rid of oxidative stress, erase wrinkles and stop aging in general!

What foods rich in antioxidants to eat?

Hippocrates said it well: "let food be your medicine!" ". Especially now, with the covid-19 pandemic facing the world, we all need to learn how to take care of our bodies, while being responsible for our own health, physical and mental. Food is essential for the health and proper functioning of the intestinal flora. A real complex ecosystem, it is a centerpiece of the immune system. As we explained in our article dedicated to the functioning of the immune system, the most common and the most important cause of immune deficiency is none other than the unbalanced diet poor in antioxidants, vitamins and minerals.

The blueberries

Do you like blueberries? Well, so much the better, because these fall among the foods richest in antioxidants! A member of the lingonberry family, the blueberry is the cousin of the blueberry and the cranberry. Rich in vitamin C and potassium, it contains around 30 types of antioxidants. Among the latter, we find the flavonoids which are recognized for their power to prevent cardiovascular problems and those linked to certain cancers. In addition, they have an anti-inflammatory effect. Blueberries also relieve intestinal disorders such as constipation and diarrhea. It also helps fight urinary tract infections. With its sweet and slightly tart taste, this fruit can be eaten both raw and cooked. Moreover, it goes wonderfully with several desserts!You can easily incorporate it into your breakfast smoothie, your muffin recipe and of course, your homemade plant-based yogurt.

Raspberry

Raspberries, like blueberries, strawberries and blackberries, are another excellent food for naturally filling up with antioxidants and fighting bad cholesterol, which is responsible for most cardiovascular problems. Consumed raw, raspberries promote the reduction of certain cancer cells and tumors of the liver, colon and lungs. Out of season, prefer frozen fruits, generally richer in antioxidants than dehydrated ones.

Ginger

Each year the winter season puts a strain on the body and ginger has been one of the most famous spices since the dawn of time to help the body fight against the signs of colds and vitamin deficiency. Another interesting fact to note is that ginger powder turns out to be a strong antioxidant and anti-inflammatory which allows the body to get rid of the retained impurities. It is also highly prized for its digestive and intestinal properties, which makes it a valuable ally in the prevention of certain cancers (colon cancer and ovarian cancer). When it comes to pregnancy, this spice fights morning sickness. How to consume it? To put in a morning smoothie, tea or lemonade, ginger is as beneficial as it is delicious. You can also use it to make a homemade ginger beer.

Pecans

Consuming pecans on a regular basis is another nutritional habit to adopt to fill up on antioxidants. With a low glycemic load, they lower the risk of cardiovascular disease, type 2 diabetes and urinary stones. Also rich in fiber, minerals (zinc and copper) and good fats, pecans are very satiating and therefore perfect to consume between meals.

Dark chocolate

For young and old alike, the holidays rhyme with chocolate! And contrary to what some believe, high cocoa dark chocolate, just like coffee, falls into the category of foods rich in antioxidants that neutralize free radicals and their harmful effect on health. Although its properties are little studied, cocoa has the potential to reduce not only the risk of diabetes, but also the aging of cells.

Artichoke

Need something light and gourmet at the same time for your summer menu? Zoom on the detox champion: the artichoke! A summer vegetable with a thousand virtues, artichokes are highly appreciated for their slimming effect and their richness in antioxidants, fibers and vitamins. What can you do with it? Hot, cold, in sauced or stuffed dishes, as an accompaniment or for small appetites, this exotic plant can be consumed without moderation and without any danger to health. And if you imagine its preparation too complicated, our 10 artichoke recipes will probably show you that you are wrong.

Citrus fruits

Citrus fruits are excellent natural sources of vitamin C. Ascorbic acid or vitamin C is involved in important functions of the body, in particular the defense against bacterial and viral infections. Citrus fruits and especially orange, lemon, clementine and grapefruit, are full of vitamin C, rich in calcium and potassium. Their ORAC index (oxygen radical absorption capacity) is relatively high, which makes them superb antioxidants to be favored. They should be consumed without moderation, especially in winter, when the body needs to naturally protect itself from viral infections.

The golden apple

An apple a day keeps bad cholesterol away forever! The absolute queen of all fruits, the apple owes its health benefits to its fibers and its wide variety of antioxidants, the most important of which are: quarcetin, procyanidins, catechin and epicatechin. The apple is therefore one of the very small number of fruits that are known to reduce the risk of cancer. How to take full advantage of it? Here it is important to clarify that freshly squeezed apple juice is very effective against colon cancer and disorders caused by oxidative stress. If you prefer to eat your apples raw, choose them organic so that you can benefit from the skin, the real source of antioxidants.

The pepper

Yellow, red, green or orange, the pepper is, in fact, a fruit very rich in many vitamins and antioxidants. For information, the pepper is a champion of vitamin C content: it contains up to 150 mg per 100 g, which is twice as much as an orange. It is therefore excellent for stimulating the immune system. Peppers are also rich in fiber, minerals and trace elements (iron, copper, calcium, potassium, phosphorus, manganese and zinc). How to consume it in summer? Nothing easier ! Raw or cooked, bell peppers love the summer menu and are enjoyed in a variety of ways. Stuffed, in a Greek salad or as an antipasto… you are spoiled for choice.

Turmeric

Turmeric has recognized virtues on immunity. Both anti-inflammatory, antiviral and antibacterial, the yellow-orange spice works by activating white blood cells which eliminate foreign particles (microbes, cell debris, etc.). Turmeric is a powerful antioxidant that scavenges free radicals weakening the body and making it vulnerable to infections. A very fashionable spice, it goes well with several culinary preparations. Then just add 2-3 g of turmeric powder and complete with a few pinches of pepper (also a strong antioxidant) and olive oil for optimal efficiency. You can also consume turmeric as a drink or an infusion. Boil a turmeric root for a few minutes and let the decoction steep before enjoying it. Another great way to use this spice to heal yourself is to succumb to Golden Milk, a trendy drink known for its antioxidant properties.

Among other foods rich in antioxidants whose ORAC index is quite impressive, we also find:

• thyme
• dried oregano
• mustard seeds
• dried basil
• the curry
• dried parsley
• cinnamon powder
• dried beans
• paprika
• powdered clove
• goji berries
• saffron
• prunes