The top 10 most antioxidant foods

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, oily fish, etc.). This is why it is advisable to have a healthy and varied diet to make the most of it for our body.

A classification carried out by the United States Department of Agriculture makes it possible to know which foods have the most antioxidants. It’s up to you to put them on your plate to enjoy their health benefits!

1. Dried beans

The antioxidant content of dried beans differs by variety, and some stand out for their high levels, including kidney beans, black beans, and pinto beans . Dried beans are a source of fiber and thus help prevent cardiovascular disease by reducing 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 suffered from a tumor in the large intestine showed that those who had increased their consumption of dried beans the most had 65% fewer recurrences of advanced-stage tumors .

2. Blueberries

Whether grown wild, blueberries are fruits with strong antioxidant power. These blue berries have the same appearance as blueberries but their flesh is different since it is white . Originally from northern Europe and America, this berry is mainly grown in Canada.

Blueberries are on the rise and for good reason: 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 . Blueberries are also known to fight diarrhea, interrupt lactation and lower blood glucose levels in diabetics.

3. Cranberry or cranberry

It’s another berry that is part of this list of super antioxidant foods! Cranberry, also called cranberry, is known to cure urinary tract infections. This fruit contains different types of flavonoids which are powerful antioxidants: anthocyanins (which gives it its red color), flavonols and proanthocyanins .

Good to know: antioxidant compounds are more abundant in dried cranberries than in fresh cranberries due to the concentration related to drying ^. Do not hesitate to decorate your salads!

4. 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, an indigestible sugar from the fructans family. According to several studies, inulin would play a role in reducing the risk of colon cancer .

5. Blackberry

Derived from the mulberry tree, a tree of the genus  Morus whose leaves are used to feed silkworms, the blackberry is to be distinguished from the blackberry, the wild blackberry which grows in brambles and is part of a completely different botanical genus ( Rubus ).

The blackberry is very rich in vitamin C and its juice can treat diarrhea but also calm heavy periods . According to several studies, its consumption would limit the risk of developing stomach cancer. 

6. Prune

The laxative properties of prunes no longer need to be proven. But did you know that it also helps fight anxiety thanks to its magnesium content  ? It is also rich in vitamins E and C, and potassium which helps maintain blood pressure.

Prunes are also an excellent natural appetite suppressant because despite their sweet taste, they only contain 20 calories  : a real slimming ally that should not be overlooked!

7. Raspberry

Long live the raspberry, this little fruit that would be one of the most effective in countering the oxidation of “bad cholesterol”, a risk factor for cardiovascular disease. In addition, raspberry is said to inhibit the growth of various cancer cells and tumors of the liver, breast, colon, lung, prostate, cervix, esophagus and mouth .

Prefer fresh raspberries which are richer in antioxidants than dehydrated raspberries . If it’s not the season you can eat frozen raspberries. In fact, freezing does little harm to their content except for vitamin C, which decreases a lot.

8. Strawberry

It’s not just pregnant women who have the right to crave strawberries! Indeed this fruit is excellent for the health since it is low in calories, rich in vitamin C and flavonoids, which make it possible to limit the risks of cardiovascular diseases and atherosclerosis, that is to say to accumulate fatty substances. in the arteries.

Consuming 350 g of strawberries per day would increase the antioxidant capacity of the body and would protect against cancer. Good news, even if cooking strawberries causes a loss of 15% to 20% of the flavonoid content, the antioxidant substances are still present in strawberry jam . Indeed, some flavonoids and ellagic acid would increase slightly with the duration of storage of the jam, for 3, 6 and 9 months.

9. The apple

The saying ”  An apple a day keeps the doctor away forever  ” gives reason to the many studies that consider the apple to be one of the best fruits for your health. To you the Granny Smith, the Gala, the Golden and their cousins: all colors are good! The apple would notably reduce cholesterol levels .

Know that freshly squeezed (raw) apple juice is the most effective in preventing colon cancer and cell damage caused by oxidative stress. Prefer organic apples to be able to eat their skin because it is in the latter that the polyphenols, powerful antioxidants, are found .

10. Pecans (pecans)

Shelled fruits, including pecans, 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 .

Rich in fiber, unsaturated fat and arginine, an amino acid potentially beneficial for cardiovascular health, pecans nevertheless have a low glycemic load. They are also an excellent source of manganese and copper as well as a good source of zinc. In short, pecans are perfect for satisfying a little hunger while preserving your health.