Top antioxidant-rich foods
What are antioxidants used for?
Antioxidants protect the body from free radicals. They capture free radicals and reduce the damage they cause to the body. Oxidative stress generated by free radicals is implicated in many diseases such as cancer, cardiovascular disease, and neurodegenerative diseases. In addition, free radicals are partly responsible for accelerating cellular aging. The body has developed systems to eliminate these free radicals, but they are not sufficient to eradicate them all. Among the foods we eat, fruits and vegetables are excellent sources of antioxidants. The nutrients they contain, such as vitamin C, vitamin E, carotenoids, polyphenols, selenium, and zinc, have remarkable antioxidant properties. These nutrients can limit the damage caused by free radicals in the body.
What are our antioxidant requirements?
To determine the antioxidant activity of foods, the ORAC (Oxygen Radical Absorbance Capacity) index was developed by the Human Nutrition Research Center of the U.S. Department of Agriculture. It measures the ability of food to absorb free radicals. It is expressed in units per 100 grams. It is now recommended to eat between 3,000 and 5,000 ORAC units per day.
Where can antioxidants be found?
a) Fruit
Among the foods richest in antioxidants, fruit ranks at the top, especially red fruit. Acai berries contain 102,700 ORAC units per 100 grams, elderberries 14,697, blueberries 9,621, cranberries 9,090, and finally, prunes 8,059 ORAC units per 100 grams. In addition, they contain significant amounts of vitamins and minerals. They are also excellent sources of fiber and low in calories.
b) Vegetables
Vegetables are also very rich in antioxidants. They are closely followed by fruits. Artichokes contain 9,416 ORAC units per 100 grams, red beans 8,606, lentils 7,282, soybeans 5,409, and red cabbage 2,496 ORAC units per 100 grams. In addition, they provide vitamins, minerals, and fiber while being low in calories. The fiber they contain improves digestion and promotes a feeling of fullness.
c) Herbs and spices
Herbs and spices also provide antioxidants. Cloves provide 290,283 ORAC units per 100 grams, dried oregano 175,295, dried rosemary 165,280, dried thyme 157,380, and ground cinnamon 131,420 ORAC units per 100 grams. However, it is rare to consume 100 grams of these. It is thanks to vegetables and fruits that our needs are met, whereas herbs and spices generally do not provide sufficient amounts.
d) Nuts
Nuts are a source of antioxidants. Pecans contain 17,940 ORAC units per 100 grams, hazelnuts 9,645, pistachios 7,675, almonds 4,454, and peanuts 3,166 ORAC units per 100 grams. They are also rich in minerals, vitamins, and omega-3 fatty acids. Eating nuts is associated with lower cholesterol and a reduced risk of cardiovascular disease.
e) Cocoa
Due to the nutrients it contains, dark chocolate has 20,816 ORAC units per 100 grams. It therefore also has a real antioxidant effect. Cocoa is also rich in minerals (copper, zinc, potassium, magnesium) and vitamins (A, B1, B2, B3, C, E).
Conclusion
Antioxidants play a major role in protecting the body against free radicals, premature aging, and age-related diseases. To ensure maximum protection for the body, it is essential to eat a diet rich in fruits and vegetables, as these are the richest sources of antioxidants.
Sources:
David B. Haytowitz, Seema Bhagwat. USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Food, Release 2. U.S Department of Agriculture. May 2010.
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