Vegetables, the main source of vitamins A and C, also provide flavonoids, indoles, selenium and zinc. They are the main ally against oxidative stress, especially cabbages (broccoli, Brussels sprouts, red cabbage), onions, garlic, herbs de Provence, carrots and pumpkins.

The lacto-fermentation process greatly enriches the vitamin and trace element content of the vegetables.

The fruits are especially rich in vitamin C and flavonoids and to a lesser degree, rich in vitamin A. Focus on citrus fruits, grapes and red berries.

Legumes and whole grains are rich in B vitamins, selenium and zinc. You will find the most vitamin E in the germ of cereal grains. Vitamin A is more present in legumes and C in lentils and beans. Don't overdo the cereals, because if taken in excess, they can be a source of acidification of the body.

The germinated seeds of complete cereals and leguminous plants are very enriched in micronutrients: vitamins A, E, C. One attends thanks to this process with an intrinsic transformation of cereals, which, before germination, are deprived of significant rate in vitamins C, B and trace elements. The richness of the germinated seeds can present a danger in certain pathologies, in particular if you suffer from renal insufficiency

Oleaginous fruits: will provide you with vitamins A and E.

VPPAF oils are particularly interesting for the vitamin E they contain. Olive oil is the most adequate to meet the requirements of unsaturated fatty acids, while fighting against lipid peroxidation. It is composed mainly of monounsaturated oleic acid, therefore less sensitive to oxidation than polyunsaturated fatty acids. Moreover, it contains several antioxidants: vitamins E and A, polyphenols. Among vegetable oils, it has the highest protection rate in relation to unsaturated fatty acids. Olive oil should be consumed regularly.

Among the most interesting animal products are eggs, whose yolks contain vitamin A, zinc and selenium, and fish, which are particularly rich in selenium, zinc and vitamin A (mainly in the oil extracted from fish liver).

In terms of beverages, it appears that green tea and grape juice have high levels of antioxidants and "free radical scavengers.

Conclusion

One of the most important steps in maintaining a healthy population should be to make everyone aware that each person needs to consume antioxidants that meet their needs on a daily basis.

This is not always possible, and the intake is sometimes insufficient, in this case you can turn to nutritional and food supplements that contain extracts of the active ingredients of these different plants and vegetables.