Various nutrients contain antioxidants: vitamins C, D and E, folic acid, beta-carotene, copper, zinc, iron, selenium, manganese. All of these nutrients are themselves present in our food (fruits, vegetables, oilseeds, fatty fish, etc.). This is why it is advisable to have a healthy and varied diet to make the most of our body.

A ranking carried out by the United States Department of Agriculture allows us to know which foods are the most antioxidant. It’s up to you to put them on your plate to enjoy their health benefits!

1. Dried beans

The antioxidant content of dry beans differs depending on the variety and some stand out for their high content, especially red kidney beans, black kidney beans and pinto beans.. Dried beans are a source of fiber and thus help prevent cardiovascular disease by notably reducing the absorption of bile acids. They also have a strong satiating power.

These legumes are particularly beneficial for health. Thus, a study carried out on 2 people who had already suffered from a tumor in the large intestine, showed that those who increased their dry bean intake the most had 65% fewer advanced-stage tumor recurrences.

2. The blueberry

Whether they are cultivated wild, blueberries are fruits with a strong antioxidant power. These blue berries look the same as blueberries but their flesh is different since it is white.. Native to northern Europe and America, this berry is mainly cultivated 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. Cranberries or cranberries

This is another berry that is part of this list of super antioxidant foods! Cranberries, also called cranberries, are known to treat 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 said to be more abundant in dried cranberries than in fresh cranberries due to the concentration associated with drying^. Don’t hesitate to add it to your salads!

4. The artichoke

It is more specifically the cooked artichoke heart that has antioxidant powers.. Indeed, this part of the vegetable contains a great variety: phenolic compounds, anthocyanins and silymarin which could contribute to the prevention and potentially to the specific treatment of cancer.

Artichokes also contain inulin, a non-digestible sugar from the fructan family. According to several studies, inulin is thought to play a role in reducing the risk of colon cancer.

5. Blackberry

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

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

6. The prune

The laxative virtues of prunes are no longer to be proven. But did you know thatit also helps fight anxiety thanks to its magnesium intake ? It is also rich in vitamins E and C, and potassium which ensures the maintenance of blood pressure.

Prune is also an excellent natural appetite suppressant because despite its sweet taste, it contains only 20 calories. : a real slimming ally not to be overlooked!

7. Raspberry

Long live the raspberry, this small fruit which would be one of the most effective in countering the oxidation of “bad cholesterol”, a risk factor for cardiovascular disease. What’s more, raspberry is believed to inhibit the growth of various cancer cells and tumors of the liver, breast, colon, lung, prostate, cervix, esophagus and mouth.

Choose fresh raspberries which are richer in antioxidants than dehydrated raspberries. If it’s not in season you can eat frozen raspberries. Indeed freezing does little harm to their content except with regard to vitamin C which decreases a lot.

8. The strawberry

It’s not just pregnant women who can crave strawberries! Indeed this fruit is excellent for health since it is low in calories, rich in vitamin C and flavonoids, which reduce the risk of cardiovascular disease 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 prevent cancer. Good news, even if cooking strawberries results in a loss of 15% to 20% of the flavonoid content, antioxidant substances are still present in the 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. Apple

The saying ” An apple a day keeps the doctor away forever »Gives reason to the numerous studies which estimate that the apple is one of the best fruits for health. To you Granny Smith, Gala, Golden and their cousins: all colors are good! The apple would notably reduce the cholesterol level.

Be aware that it is freshly squeezed (raw) apple juice that is said to be the most effective in preventing colon cancer and cell damage caused by oxidative stress. Choose 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)

The nuts of which pecans are a part are recognized for their benefits on our health 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 nonetheless have a low glycemic load. They are also a excellent source of manganese and copper but also a good source of zinc. In short, pecans are perfect to satisfy a little hunger while preserving your health.

Read also: The secrets of an antioxidant diet

Perrine Deurot-Bien