Although produced naturally by the body, it is recommended to consume foods rich in antioxidants, in particular fruits and the vegetablesto keep your body healthy. In effect, antioxidants fight against premature cell aging and thus prevent the appearance of many diseases.
What is an antioxidant?
Antioxidants are molecules which, as their name suggests, have the role of fight against oxidation in the body. They neutralize what are called free radicals, which are formed in excessive quantities when the body is attacked (pollution, tobacco, alcohol, UV rays, etc.). This surplus leads to premature aging of the cells: this is called oxidative stress. This condition can lead to the appearance of cardiovascular illnesses, cerebral or some cancer.
To note : To measure the antioxidant power of foods, this is the index ORAC (Oxygen Radical Absorbance Capacity) which is used, i.e. the capacity to absorb free radicals.
What are the different types of antioxidants?
It’s important to consuming the widest variety of antioxidants possible because they complement each other and act in synergy. The main dietary antioxidants are:
-there vitamin Can antioxidant found in citrusTHE kiwi fruitblackcurrant, guava, pepper…
-there Vitamin Epresent in vegetable oils, oilseeds, avocado…
-THE carotenoids (beta carotene or provitamin A, lycopene, lutein, zeaxanthin) which are natural pigments responsible for the yellow-red color of many fruits and vegetables such as yellow peppers, tomatoes, sweet potatoes, broccoliTHE spinach…). Namely that they also participate in decrease the rate of bad cholesterol.
-THE polyphenols (tannins, flavonoids, anthocyanins…), natural antioxidants present in greater quantities in our diet and found in high concentrations in green tea, red wine, red fruits and vegetables (cranberriesblack grapes, red cabbage, blackcurrants, strawberries, raspberries…)
– THE selenium as well as the zinc, trace elements that have antioxidant power. Selenium is present in fish, shellfish, wheat germ; zinc in seafood, wholemeal bread, chicken…
Sources:
- Juliette Pouyat-Leclere, Antioxidant Food GuideEditions Thierry Souccar, 2013
- Rose Razafimbelo, The super antioxidantsSolar Health Editions, 2016
- National Center for Complementary and Integrative Health
