Posts By: Zahid Khan Jadoon
To limit aging due to free radicals, it is advisable to have a diet rich in antioxidants. Here are the 10 richest foods. Oxygen gives birth in the body to derivatives that attack our tissues: free radicals (today we use the more general term of Reactive Species of Oxygen or ERO, free radicals are part of the ERO). However, free radicals are involved in aging and in a large number of pathologies: cancer, cardiovascular diseases, diabetes, Alzheimer’s disease, Parkinson’s disease, age-related macular degeneration, etc.
When the amount of free radicals in the body exceeds its capacity to neutralize them, it is called antioxidant stress. To maintain proper antioxidant status and limit our vulnerability to oxidative stress we must ensure that our diet is rich enough in antioxidant compounds. No risk of overdose with food: at a nutritional dose, the action of antioxidants is certainly beneficial.
The foods richest in antioxidants are the vegetables and more precisely the fruits. But it is the spices and aromatic herbs, used certainly in smaller quantities, which beat all the records. However, the other food categories are not to be neglected: it is important to diversify its diet in order to consume the “palette” of antioxidants as wide as possible because the antioxidants complement and act in synergy.
Mumbai Square propose here a classification of the most commonly consumed foods the most antioxidants, according to their antioxidant power calculated thanks to the ORAC index (Oxygen Radical Absorbance Capacity) which makes it possible to evaluate the capacity of absorption of the oxygenated radicals (that to neutralize or curb the damage caused by free radicals).
1 – Chocolate powder (unsweetened)
As we know, chocolate (black of course) has many health benefits! Effects may be due to its antioxidants since it has a high ORAC index: 40 200 μmol TE / 100 g.
2 – Fresh chestnut pollen
The fresh pollen is a product of the hive. Rich in flavonoids, phenolic compounds, essential oils and other powerful organic compounds, it has a strong antioxidant power. Moreover its ORAC index is very high: 30 200 μmol TE / 100 g on average.
3 – Wild raspberry
Thanks to its many protective compounds, raspberry would help reduce the risk of certain cancers, cardiovascular diseases and so-called civilization diseases. It has an ORAC index of 19,220 μmol TE / 100 g, a good reason to make cures of wild raspberries during the summer.
4 – Pecan nuts
The pecan is a food of exceptional nutritional quality, is a good source of trace elements, minerals, vitamins and protein and good fat. Consuming it would limit many diseases including cardiovascular disease. Rich in antioxidants, this nut has an ORAC index of 17,940 μmol TE / 100 g.
5 – Walnuts
The nuts are good for health, either to protect cancer, cardiovascular disease, metabolic. They are rich in protective elements including antioxidants, with an ORAC index of 13 541 μmol TE / 100 g. In a salad, a cake or as an aperitif, they are easy to eat so do not deprive yourself.
6 – Raisins
The grapes dry have many virtues to the brain, heart and vessels … Here’s a new reason to drink: they are powerful antioxidants with an ORAC of 10,450 micromol TE / 100g.
7 – Hazelnut
The hazelnut has many health benefits, it would protect, such as walnuts, cardiovascular diseases, cancers and certain metabolic diseases. Moreover, thanks to its wealth of antioxidants, it helps to limit aging. Its ORAC index is 9645 μmol TE / 100 g. Just add a little everywhere (compotes, salads, desserts), or eat it as a snack.
8 – Boiled artichoke
The artichoke is a vegetable that helps regulate transit, facilitate urinary elimination and stimulate the liver. In addition to these virtues, it is rich in antioxidants with an ORAC index of 9416 μmol TE / 100 g.
9 – Prune
In addition to its laxative and protective effects, the prune has a good ORAC index of 8059 μmol TE / 100 g. His cousin, the red plum, is also a good one to fight against oxidative stress, with an ORAC index of 7581 μmol TE / 100 g.
10 – All the aromatics
Enriching one’s dishes with spices and herbs is important for both taste and health. They have a lot of healthy virtues including the fight against oxidative stress.
The 5 herbs with the highest ORAC number are:
- Cloves in powder 290 283 μmol TE / 100 g.
- Dried oregano 175 295 μmol TE / 100 g.
- Dried thyme 157 380 μmol TE / 100 g.
- Cinnamon powder 131 420 μmol TE / 100 g.
- Turmeric powder 127,068 μmol TE / 100 g.