You will hear more and more about antioxidants today, just as you have certainly heard how beneficial they are to our health and how important it is to take them as often as possible to detoxify our bodies. However, some of you may not know what antioxidants are. So let's give a brief definition before mentioning which foods are their best sources.
What are antioxidants?
Antioxidants are substances that act protectively in the body, blocking oxygen free radicals produced in the body and neutralizing them, preventing them from acting toxic. Although free radicals occur naturally in our body, their increased concentration due to the polluted atmosphere, poor diet, smoking, alcohol, stress, ultraviolet rays, etc., destroys cell membranes and mutates the DNA, accelerating the aging process and leading to the development of various chronic diseases (arthritis, heart disease, cancer, etc.).
The body has the ability to produce its own antioxidants, but they are not enough to cope with the multitude of "enemies" of the body and thus it becomes clear that taking antioxidants exogenously from the diet is imperative.
So, to keep yourself young and healthy for more years, you need to add to your diet on a daily basis, foods rich in antioxidants, which will fight the excess of free radicals.
Foods rich in antioxidants or otherwise foods that stop time:
Blueberries
Blueberries stand out due to their abundance of antioxidants and nutrients, however small they may be to the eye. They have very high levels of vitamin C, which helps boost the immune system, prevent heart disease, some forms of cancer, osteoporosis, and helps our body absorb iron better. These wonderful, delicious summer fruits are also notable sources of dietary fiber, vitamin K, folate and manganese, while providing few calories.
Blueberries, like other berries (raspberries, blueberries, etc.) can be eaten either plain as a snack, or in combination with yogurt, or breakfast cereal (plain or with milk) or in smoothies or even in a salad your.
Strawberries
Strawberries are fruits whose appearance and color alone make us feel good, let alone their wonderful taste. A cup of strawberries contains about 60 calories and is an excellent source of vitamin C and flavonoids. They are a juicy and delicious fruit that can add flavor to your desserts and salads, or be eaten with yogurt or as a juice. As long as they are fresh.
Walnuts
The... leaders of the nuts contain the most and powerful antioxidants compared to the rest of the nuts. In addition to their high content of antioxidants, they are a source of many vitamins (mainly of the B complex), minerals and fiber. They also contain significant amounts of monounsaturated and polyunsaturated fatty acids, as well as plant sterols. That is why they play an important role in the prevention of many diseases, such as cardiovascular diseases. According to a study published in the Review of the American College of Nutrition, it was found that walnuts and the oil derived from them also improve the stress response. Accompany your salads with them, or mix them into muesli, rice pudding or apple tart. In addition to being tasty, they are also healthy. Just make sure you don't consume more than a handful of walnuts a day. If you are overweight, a handful three times a week is enough. Hazelnuts and almonds are also rich in antioxidants.
Artichokes cooked
The "humble" artichoke is also in the top 10 foods with a high concentration of antioxidants. It contains significant amounts of carotenoids, but also various vitamins such as vitamin C and folic acid. It is a source of vegetable fiber and contains significant amounts of magnesium and potassium. It can also help reduce gut disturbances by leaving the "good" bacteria there to continue their work. Cook the artichokes for 20 minutes with a slice or two of lemon, a bay leaf and salt. So you can enjoy both the leaves and its heart.
Cranberries
Cranberries are truly a super-food. Numerous studies have shown that the anti-inflammatory properties of this fruit can help prevent and treat urinary tract and possibly other infections.
Try drinking a small glass of cranberry juice every day—especially if you're prone to urinary tract infections. Or combine their juice with ice tea for a refreshing drink. Fresh, raw fruits are too sour to eat, but juicing them is the ideal way to reap their benefits. You can also try the canned varieties and use them in both sweet and savory dishes.
Pomegranate
They are one of the few that are consumed together with the seed giving us the opportunity to fully benefit from their nutritional value. The pomegranate fruit is particularly low in calories (80 calories per 100 grams). It is also rich in vitamins C, K, folic acid, iron, phosphorus, magnesium, potassium and antioxidants. Numerous studies support that pomegranate is an extremely powerful antioxidant food. Research data shows that this high antioxidant content of pomegranates protects us from cardiovascular diseases, inflammatory diseases and various forms of cancer. You can combine it raw with yogurt and nuts. Also, it can decorate your salads by giving color and a sweet and sour taste. In a salad with arugula, parmesan and fresh spinach leaves, it gives a great taste and boost.
Grape juice
Research has shown that red grape juice can improve cholesterol levels and inflammation associated with heart disease. This action has been linked to the content of antioxidant substances in the juice. But beware: grape juice is high in sugar and can add quite a few calories to your diet. Do not drink more than one glass of juice per day, diluted with water.
Green tea
The green tea due to the polyphenols it is a good choice for a drink if we want to keep our figure in shape as the caloric value of tea is almost zero.
In addition to this, it is also a decoction that contributes to your daily hydration!
Grapefruit
Rich in vitamin C and polyphenols, it helps the liver to "cleanse" of toxins and metabolize fats more efficiently, making this fruit our ally in our weight loss efforts. It is mainly consumed in the form of juice. You can make an antioxidant cocktail from yellow and red grapefruit and orange.
Red wine
Epidemiological data show that moderate consumption of red wine reduces cardiovascular mortality. The real health benefits of Red wine found in its powerful antioxidants, called polyphenols. Polyphenols have anti-inflammatory and antioxidant properties, which may also be useful in preventing other diseases, such as diabetes.
Its consumption is suggested to be based on the recommended portions, because high alcohol consumption can increase blood pressure levels.
Raspberries
Intense taste, vivid color, wonderful aroma so small but so important for our health. Raspberries have twice the antioxidant activity of strawberries, two and a half times more than oranges and ten times more than broccoli and tomatoes. Its content of ellagic acid (anti-cancer substance), polyphenols, anthocyanins and flavonoids paves the way for the treatment of various diseases. Their caloric value is low, yielding only 52 calories per 100g, while they are an excellent source of fiber, covering approximately 16% of the daily recommended amount of fiber. In addition, they are rich in manganese, vitamins C and K, folic acid, magnesium, potassium and copper. You can also find them frozen and add them to salads or eat them with yogurt for breakfast.
Blueberries
Blueberries are another "miracle" type of berry that are truly superfoods. In addition to being high in antioxidants, there is also evidence that blueberries may fight cholesterol and help prevent liver cancer. Get fresh or dried blueberries, add them to your breakfast (in milk or yogurt) or eat them as a snack in between and enjoy all the benefits they have to offer!
Goji Berry
The goji berry has beneficial properties, it rejuvenates and energizes the body, which is why it is considered a superfood. It is a red wild antioxidant fruit that contains 25,100 antioxidant units. To put this into perspective, the next highest antioxidant food is the blueberry, which has 2,400 antioxidant units. That is, the goji berry has more than 10 times more powerful antioxidants than the second one on the list of antioxidant foods!
Red beans
They are rich in antioxidants. They quickly remove toxins from the body and are one of the most important sources of flavonoids, ranking third after blueberries (some studies rank red beans higher than blueberries).
Cloves
Who would have thought that cloves, used to flavor meats, in rice, in tomato sauces, in confectionery (pies, tarts, syrups), in bakery and in distilleries mainly for flavoring liqueurs, could have important health benefits? It stimulates the erotic mood, has analgesic and antiseptic properties while showing a cardioprotective effect. Although it's a little difficult to get the recommended daily amounts of antioxidants from this spice—simply because we usually use it in small amounts—you should try to include it in your diet as much as possible.
Spinach
Spinach is particularly rich in antioxidants – to date, 13 different types of flavonoids have been found in it, which have antioxidant properties. Spinach shields the blood vessels and provides protection against cardiovascular diseases and strokes. In fact, the flavonoids of spinach also protect the body from various types of cancer, such as cancer of the esophagus, ovaries, etc.
Peppers
They are rich in vitamin C and folic acid. Red and orange peppers are rich in the antioxidants lycopene and lutein, at the same time being a protective shield for immunity and vision.
Make rich salads with colorful peppers.
Cherry
A treasure for health, cherries contain anthocyanins, antioxidant substances to which they also owe their vibrant red color. Anthocyanins have an anti-inflammatory effect, protecting the body's cells.
It is also rich in beta-carotene, an antioxidant that is considered to strengthen the body's defenses and contribute to the proper functioning of the reproductive system. They have flavonoids like no other fruit, having a strong cardioprotective effect, while they are a source of plant fibers, which are necessary for the good functioning of the intestine. Potassium is also detected in a significant amount in cherries, which contributes to better blood pressure regulation. It is rich in vitamin C, known for its antioxidant activity and its contribution to strengthening the body's natural defenses.
Cherries also reduce uric acid, act against arthritis and tumors, improve lipid profile and protect muscles from wear and tear
Olives
They are an important source of monounsaturated fatty acids and vitamin E, which protect our body from the negative effects of the oxidation of bad cholesterol, while contributing to the increase of good cholesterol. Especially the bitter olive is very beneficial, it owes its taste to the substance oleoeuropein, which is found in its leaves and fruit and has a very important antioxidant effect and protects our body from infections and cancer. Add them to salads and to your food. Create an antioxidant salad with fresh orange slices and olives.
Oregano
With many sources stating that oregano is one of the richest antioxidant foods, with up to 20 times higher activity than other herbs, we certainly do well to sprinkle it on our country salad, use it on meat, potatoes and sauces . It exhibits antimicrobial and anti-inflammatory properties. It is a very good source of fiber, iron, calcium, vitamins. C and β-carotene
Sesame
It contains important vitamins including the precious vitamin E, which is the natural antioxidant of our body. It has 2 antioxidant substances, sesamolin and sesamin, which prevent the oxidation of fatty acids by inhibiting the formation of plaque in the vessels.
It can be used in salads as well as in meals. Tahini, which is mashed sesame seeds, is a very good and energizing breakfast option.
Black chocolate
It has been rightly described as the food of the gods. Dark chocolate is rich in a multitude of antioxidants, including polyphenols, to such an extent that some describe it as a superfood. Polyphenols are substances that protect our heart, as well as substances that reduce hypertension. However, since chocolate is a food with a high caloric content, it is recommended that you consume it in moderation. It can be consumed in a drink or as a sweet. The darker the chocolate, the more cocoa content and antioxidant ingredients it contains.
These are some of the most antioxidant-rich foods, but keep in mind that you should consume as many as possible so that you can protect your body from various types of damage by getting a wide range of antioxidants.
We thank her Alexandra Damvouneli
Clinical Dietitian-Nutritionist, graduate of Harokopio University of Athens, PGCert Athlete Nutrition
Contact numbers: 2108019097, 6937 260311, E-mail: alexandra.damvouneli@gmail.com & Healthy Eating with Alexandra
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