In order to boost our immune system, it is recommended to consume antioxidants regularly. But do you know which foods contain the most? Let's review the role of antioxidants and their sources.

Les radicaux libres et l’oxydation

Free radicals are chemicals naturally produced by our bodies that are involved in energy production and theimmune defenses by fighting bacteria and viruses. However, external factors such as pollution, poor diet, poor lifestyle, smoking, UV, ... lead to an excessive production of of free radicalsThese are the main ingredients of our diet, causing a massive oxidation of our cells.  This is called "oxidative stress". This leads to premature aging of our cells and a decrease in immune defenses. The most oxidizing molecule is oxygen, so this oxidation affects everyone without exception.

Les antioxydants

To fight the action of free radicals that oxidize cells, it is recommended to regularly consume antioxidants. But who are they? These are chemicals that strengthen our bodies, increasing our immune defenses and creating a kind of shield around our cells to protect them from this oxidation.

There are several types:

• Vitamin A, or beta-carotene found in highly colored fruits and vegetables such as spinach, carrots, melon, mango and apricots.

• Vitamin E or tocopherol which is present in vegetable oils such as sunflower or grape seed oil, but also in corn, almonds, hazelnuts, fennel or avocado.

• Vitamin C or ascorbic acid, the most important sources of which are citrus fruits, blackcurrants, kiwi fruit or cabbage.

• Zinc, the main sources of which are oysters, beef, eggs and dairy products.

• Lycopene which gives its red color to watermelons, tomatoes, pink grapefruits, guavas and papayas.

• Selenium found in fish and organ meats.

• Q10 Coenzymes found in organ meats, beef, sardines, mackerel, soybean oil, nuts and seeds.

• Flavonoids, protective pigments in fruits and vegetables, but also in chocolate, wine, ...

• Lutein found in egg yolk, corn, carrots, and green leafy vegetables such as spinach and sorrel.

But the star antioxidants is the family of polyphenols. These are of great help in the prevention and treatment of cancers, inflammatory diseases, cardiovascular diseases and neurodegenerative diseases.

Top 10 des aliments antioxydants

1- L’artichaut

Artichoke is one of the richest foods in polyphenol antioxidants. Be sure to choose it green, with the leaves tightly packed. If the leaves are too far apart, the artichoke is overripe. You can eat it raw or cooked in water or steam. Avoid overcooking it so as not to destroythe antioxidants.

2- Le persil

Parsley contains large amounts of antioxidants (lutein and beta-carotene). However, since their consumption is small compared to other fruits and vegetables, it is not enough to meet the antioxidant needs of the body by itself. However, it is still very interesting to consume them regularly to enhance your preparations.

3- La fraise

Like other berries such as blueberries and raspberries, strawberries (in season) contain large amounts of antioxidants from the flavonoid family, making it an ally in the prevention of certain cancers and cardiovascular diseases. It is important to consume it from organic cultivation because strawberries, due to their small size, are among the fruits most exposed to pesticides.

4- Les choux

Cruciferous vegetables boostthe immune system, fight against oxidative stressand prevent certain cancers. They are a great help during the winter, when there is less variety in fruit and vegetable choices. Cabbage can be eaten raw, cooked or in soup. Avoid overcooking to preserve the antioxidants.

5- Le raisin

Like strawberry and other berries, grape contains many antioxidants from the flavonoid family, curbing the action of free radicals. Note that red grapes are twice as antioxidant as green grapes.  

6- L’oignon, l’ail et l’échalote

Onions, garlic and shallots are all rich in antioxidants. You can add it to all your dishes. However, you should know that they are better digested cooked than raw.

7- Les baies de goji

These small berries rich in antioxidants from the carotenoid family, are known to be super foods! You can add them to your dessert mixes, yogurt or granola.

8- Le thé vert

Green tea contains phenols as well as flavonoids, making it a powerful antioxidant. Also, less exciting than coffee, it is perfect for starting your day.

9- Les noix et noisettes

Nuts and hazelnuts are the oilseeds richest in antioxidants from the flavonoid family. You can eat them as snacks or in your salads or other sweet or savory preparations. They can be used as is, in powdered form or as nut butter.  

10- Le cacao

Rich in antioxidants, Cocoa Is a food to fight against cell aging. It is best consumed in the form of concentrated chocolate with a minimum of 70% cocoa.

Be sure to choose your fruits and vegetables well colored because the brighter the pigment, the richer the food is in antioxidants and preferably organic and in season.

As you can see there are many foods rich in antioxidants. A good way to protect your body against the action of free radicals is to eat varied, colorful and seasonal. This way, you are putting all the chances on your side to strengthen your body's defenses.