Antioxidants are extremely valuable dietary compounds for our health because they combat the famous free radicals responsible for what is known as "oxidative stress".
Free radicals are naturally produced by our bodies and are necessary to some extent because they play a role, for example, in defending against viruses and pathogenic bacteria. However, certain factors such as overexposure to the sun, alcohol, smoking, stress and an unbalanced diet can contribute to excessive free radical production, causing cell damage and contributing to the premature aging of tissues and the development of cardiovascular or degenerative diseases such as cancer.
To counteract the negative effects of our lifestyle, it is therefore important to adopt a diet rich in antioxidant nutrients such as vitamins A, C and E, trace elements (copper, selenium, zinc), carotenoids (beta-carotene and lycopene) and polyphenols.
The main benefits of antioxidants
As you will have understood, the most important benefit of antioxidants is combating free radicals found in the human body, which are responsible for the deterioration of our tissues and cells. Specifically?
They contribute to eye health
The antioxidants vitamin C, vitamin E and beta-carotene all have positive effects on preventing the symptoms of macular degeneration or age-related vision loss. Many foods that provide these nutrients also provide antioxidants called lutein and zeaxanthin, known as eye vitamins, which are found in brightly colored foods such as fruits and vegetables - especially leafy green vegetables and orange or dark yellow varieties.
They slow skin aging
Vitamins A and C have been associated with a reduction in the appearance of wrinkles and dry skin. Vitamin C, in particular, is a powerful antioxidant that may help reduce the effects of oxidative damage caused by pollution, stress or a poor diet.
They help prevent cardiovascular disorders
The presence of high levels of antioxidant vitamin C in the blood may help reduce the risk of stroke by nearly 50%. Countless studies have also shown that people who eat plant-based diets - rich in fresh vegetables, herbs, spices, and fruits - are more likely to live longer and healthier lives, with fewer cardiovascular disorders.
They reduce the risk of cancer
Some studies have shown that a high intake of vitamins A and C may help prevent several forms of cancer through their ability to trigger apoptosis (the destruction of) cancer cells.
They slow cognitive decline
Oxidative stress appears to play a central role in the development of neurodegenerative diseases, and a diet rich in antioxidants (vitamins C and E) may reduce the risk. Numerous studies have shown that people who follow a plant-based diet rich in antioxidants, such as the Mediterranean diet, have better protection against cognitive decline.
They prevent type 2 diabetes
Eating foods with antioxidant properties appears to help preserve the function of pancreatic cells responsible for insulin production. In addition, vitamin E may help reduce blood sugar levels, while vitamin C may be effective in lowering oxidative stress levels.
Foods to prioritize
Here is a guide to the foods to prioritize, based on the ORAC index (Oxygen Radical Absorbance Capacity), which measures the ability to absorb free radicals per 100 grams of food:
Berries and red fruits
Berries are true allies for good health. They have extraordinary antioxidant power thanks to their polyphenol and vitamin C content, have recognized anti-inflammatory properties, and are highly valued by our beneficial intestinal bacteria. Among the red fruits with the most powerful antioxidant properties are:
- Blueberries
- Blackberries
- Raspberries
- Strawberries
Dried fruits
Good to know: antioxidant compounds are thought to be more abundant in dried fruits. And the champions are:
- Goji berries
- Cranberries
- Prunes
- Raisins
Feel free to eat them every day; they will also give you an extra boost of energy. For sluggish bowels, it is preferable to choose prunes, which will significantly improve your bowel transit ;)
Citrus fruits
They are rich in flavonoids, compounds belonging to the polyphenol family. These powerful antioxidants work synergistically with vitamin C to strengthen the elasticity and resilience of blood vessels, improve blood flow and artery dilation, and thereby regulate blood pressure. They also help protect collagen fibers, which are essential for maintaining tissue health.
Apple
Apples have very strong antioxidant activity, inhibit the proliferation of cancer cells, promote weight loss, and reduce "bad" cholesterol. They contain, mainly in their skin, a variety of phytochemicals, including quercetin, catechin, phloridzin, and chlorogenic acid, all of which are powerful antioxidants. So be sure to eat them with the skin on and choose organic whenever possible.
Artichoke
The artichoke heart is an antioxidant powerhouse, as it contains a wide variety of phenolic compounds, anthocyanins, and silymarin, which help protect the body against cancer cells. Artichokes also contain inulin, a fermentable fiber from the fructan family that is extremely beneficial for the health of our microbiota.
Dried legumes
Legumes, and more particularly dried beans, are also one of the best plant-based sources of antioxidants. Certain types of beans, such as pinto beans, contain a particular antioxidant called kaempferol. This antioxidant has been associated with impressive health benefits, such as reducing chronic inflammation and slowing the growth of cancer cells.
Cruciferous vegetables
Cruciferous vegetables are particularly rich in antioxidant vitamin C and are also excellent sources of vitamin A, calcium, iron, folic acid, and soluble fiber. All these substances can help reduce the risk of cardiovascular disease. Their high calcium content also protects bone density and may help prevent osteoporosis. To maximize your intake, vary your choices:
- White, green, or red cabbage
- Brussels sprouts
- Kale
- Broccoli
- Spinach
- Swiss chard
Red bell pepper
Like all red-colored fruits and vegetables, bell peppers are rich in carotene and flavonoids, as well as polyphenols, vitamin C, and fiber. They help regulate sluggish bowels, fight fatigue and allergies, and protect the heart.
Cocoa
Polyphenols, and more specifically flavonols, are the compounds that give cocoa its antioxidant properties. It is the food richest in these substances. Thus, the phenolic compounds in cocoa reduce the risk of diseases linked to aging and oxidative stress, such as certain cardiovascular diseases and some cancers. To make the most of its benefits, regularly consume dark chocolate (>75%).
Oilseeds
Oilseeds (walnuts, almonds, hazelnuts, pecans, etc.) are excellent sources of vitamin E, an antioxidant that protects fats from oxidation and helps slow cellular aging. But not all oilseeds are equal: the walnut undoubtedly contains the highest quantity of antioxidants. Its thin brown skin contains around ten phenolic compounds capable of inhibiting the oxidation of "bad cholesterol" (or LDL cholesterol). One of them, ellagic acid, also has anticancer properties.
Spices and herbs
In addition to antioxidant plants, certain herbs and spices have an extremely high content of healing antioxidant compounds. Here is another list of seasonings you can add to your diet for increased protection against disease and aging:
- Clove
- Cinnamon
- Oregano
- Turmeric
- Cocoa
- Cumin
- Parsley (dried)
- Basil
- Ginger
- Thyme
Green tea and coffee
Tea and coffee are both loaded with antioxidants, mainly polyphenols, which contribute to their characteristic flavor and beneficial health properties. Although coffee contains more antioxidants per cup, some people are too sensitive to its caffeine content, which can eventually exhaust the adrenal glands that produce the hormones involved in stress and alertness. Tea, on the other hand, contains L-theanine, which counteracts the effects of caffeine and is better tolerated by people suffering from stress or anxiety.
Finally, be aware that pesticides reduce the antioxidant content of fruit and vegetables, so an organic diet is therefore more effective at combating oxidative stress! In addition, gentle cooking methods that do not involve submerging food in water, such as steaming, best preserve the antioxidant content of foods.
