Originally, the account is good: the body produces free radicals but also antioxidants to counteract the harmful effects of the first (aging, oxidation of cells). Only with stress, tobacco, pollution etc., the body becomes overwhelmed by free radicals. This is why it is important to stock up on antioxidants by drawing these substances from our diet.
Preventing free radicals from oxidizing body cells, antioxidants strengthen the immune system, fight against aging, cardiovascular disease or cancer. Here is a small summary of foods rich in antioxidants.
Fruits and vegetables a good source of antioxidants
The golden rule to fill up on antioxidants is to have a diet rich in fruits and vegetables because they contain antioxidants such as vitamins A, C and E, carotenoids and polyphenols (including flavonoids). Red fruits (blueberries, raspberries and blackberries) are particularly interesting to fight against free radicals, as are mushrooms and dried red beans! It also appears that 100 g of pulses contain as many flavonoids as 1 kg of oranges!
Men deficient in antioxidants
Out of 250 studies on the health benefits of antioxidants, about 80% were able to show the beneficial action of antioxidants in fruits and vegetables for health. The French study SU.VI. MAX, which most often refers to the matter, followed 13,000 people aged 35 to 60 for 8 years, between 1994 and 2003, in order to test the impact of an additional intake at a nutritional dose of antioxidants on the prevention of cancer and cardiovascular disease. It showed a significant 31% drop in cancers in men and no change in women. It would seem that women with a better diet, quite simply, already have a sufficient dose of antioxidant!
Recipe idea to fill up on antioxidants
To make an antioxidant smoothie, mix 2 to 3 exotic fruits such as mango, guava or lychee. As a general rule, all exotic fruits are excellent for fighting free radicals. At breakfast, you can also eat whole grains, rich in vitamin E.
Seafood, green tea and chocolate
If you are a gourmet, know that dark chocolate with more than 70% cocoa is also a good source of antioxidants. So you can replace your dessert with a few squares of chocolate or melt dark chocolate on pears. If you accompany this end of meal with a green tea, it is even better because the latter is a powerful antioxidant.
On the salty side, seafood provides antioxidant trace elements such as zinc or selenium. Finally, red wine is also a source not to be overlooked, but of course consume it in moderation, ie no more than one glass per day.