How can we get plenty of antioxidants through diet?
For Phytocea by Léa Bathily, Dietitian
Antioxidants: what are these molecules we often hear about? Popular for their anti-aging properties, antioxidants actually have much more complex, but equally important, functions. In particular, antioxidants play a preventative role in the development of certain diseases. Consuming them in sufficient quantities is therefore essential. How do you know what to consume to ensure adequate antioxidant intake? After reading this article, antioxidants will hold no more secrets for you!
What is an antioxidant?
Antioxidants are molecules found in certain foods, particularly fruits and vegetables, that have the ability to neutralize free radicals, more commonly known as Reactive Oxygen Species (ROS). They are called this because they are very unstable molecules due to their chemical composition, and they frequently result from a reaction with oxygen.
Reactive oxygen species are naturally produced by our bodies as a result of various reactions related to the continuous transformation of countless molecules within our organism. Their accumulation can also be due to environmental factors such as pollution, smoking, and exposure to UV radiation.
The best-known free radicals include the superoxide radical O2 – or the hydrogen peroxide molecule H2O2.
If free radicals are not neutralized, they damage our cells, proteins, and DNA.
How to prevent the formation of antioxidants?
Our bodies contain molecules with antioxidant properties to limit the damage caused by these other molecules. This is particularly true of glutathione, the most important antioxidant in the human body, which neutralizes these toxic molecules.
Conversely, when the accumulation of reactive oxygen species exceeds the body's capacity to neutralize them, this is called oxidative stress . Oxidative stress is known to be responsible for premature skin aging, chronic diseases such as cancer, heart disease, diabetes, and eye diseases such as age-related macular degeneration (AMD). It is therefore essential to provide our bodies with antioxidants. Diet and nutrition are our best allies in providing us with these antioxidants.
The main types of antioxidants found in food are vitamin C, vitamin E, selenium, zinc, and numerous phytonutrients such as flavonoids, carotenoids, and polyphenols. Each type of antioxidant has its own specific properties and health benefits.
To learn more about the health benefits of antioxidants, we recommend reading our article: " What are the roles of antioxidants in eye health? "
What foods contain antioxidants?
Fruits and vegetables
Fruits and vegetables are the primary food group containing antioxidants, thanks to their relatively high content of vitamins, minerals, and phytonutrients, some of which possess antioxidant properties. Certain fruits and vegetables contain more antioxidants than others, including:
- Berries such as blueberries, rich in vitamin E and flavonoids, blackcurrants and cranberries, rich in vitamin C and flavonoids, or acai, rich in vitamin E;
- Citrus fruits, especially oranges and lemons, are sources of vitamin C;
- Leafy green vegetables such as spinach and kale are rich in vitamin C;
- Peppers are rich in vitamin C and tomatoes are a source of lycopene.
Nuts and oilseeds
The nut family includes walnuts, cashews, almonds, and pine nuts, while the most well-known oil-rich fruit is the olive. These foods are rich in vitamin E, also known as tocopherol. This vitamin is fat-soluble, meaning it doesn't mix in aqueous solutions, which is why it's found in foods high in fat. These foods are also very beneficial due to their polyunsaturated fatty acid content, namely omega-3 (walnuts), omega-6, and omega-9 (olives). Omega-3 fatty acids have a cholesterol-lowering effect and help prevent eye diseases such as age-related macular degeneration (AMD). Nuts and oilseeds thus contain the perfect combination to limit the onset of certain chronic diseases.
Green tea
Green tea is a very interesting food from a nutritional point of view because it contains catechins and other polyphenols. Catechins are molecules belonging to the flavonoid family. These compounds are widely recognized for their antioxidant properties, which help combat premature cell aging and fight coronary heart disease. More generally, polyphenols are antioxidants that play an important role in the prevention of neurodegenerative and inflammatory diseases, as well as various cancers.
Cocoa
Far more than just a treat, cocoa is one of the foods richest in flavonoids. In fact, compared to cranberries, a berry renowned for its antioxidant content, cocoa contains approximately 43 times more flavonoids per 100g. These molecules are preserved in cocoa-based foods like chocolate. Although the quantities are smaller, they remain relatively significant. According to ANSES (the French Agency for Food, Environmental and Occupational Health & Safety), "30g of dark chocolate contains 94mg of polyphenols, representing 55% of the daily recommended intake that has demonstrated an antioxidant effect." The higher the cocoa content of the chocolate, the greater the antioxidant content. It is recommended to consume dark chocolate with at least 55% cocoa, with 70% cocoa being the best.
Aromatic herbs and spices
Don't overlook herbs and spices in your diet! Known for their flavors, this food group is generally a treasure trove from a nutritional standpoint. Among them, turmeric, ginger, oregano, thyme, basil, cloves, and cinnamon are particularly valuable because they offer a range of antioxidants, from vitamin C in some cases to multiple polyphenols in others. While generally consumed in small quantities, this food group alone does not provide an insufficient amount of antioxidants to offer significant health benefits.
Our nutritional advice
As you can see, the range of foods rich in antioxidants is vast, giving you a multitude of choices. To maximize your antioxidant intake, it's important to be aware of a few precautions. Indeed, some of these molecules are sensitive to heat, and this is particularly true of vitamin C. For example, a cooked bell pepper will have lost at least 50% of its vitamin C content. Therefore, it's advisable to vary the forms of food you consume and alternate between cooked and raw foods when it comes to those containing vitamin C.
Furthermore, it's beneficial to vary your consumption of antioxidant-rich foods, as each provides its own unique phytonutrients, each with different effects on health. For example, carotenoids help prevent eye diseases, while vitamin E plays a significant role in preventing cardiovascular disease. It's also advisable to limit processed foods, which generally lose these essential nutrients.
It is also possible to consume "superfoods." Defined as "food products very rich in nutrients, antioxidants, and vitamins," superfoods contribute to providing the essential elements for the proper functioning of the body. Among them is spirulina, for example, which is rich in an antioxidant called phycocyanin.
Finally, dietary supplements are also a very effective solution for providing antioxidants, since they are generally present in concentrated quantities.
Phytocea offers you a food supplement rich in antioxidants.
At Phytocea, we have formulated ORetine, a food supplement providing a blend of powerful vitamins and antioxidants. ORetine is a unique eye supplement with a formula patented exclusively by Phytocea.
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