Top 10 Antioxidant Foods
Looking to support your body’s natural antioxidant defenses and promote healthy aging? Here is the top 10 list of foods with the highest antioxidant content.
Garlic
Known since ancient times for its medicinal properties, garlic has been used for its antioxidant properties. Its sulfur compounds, combined with flavonoids and tocopherols, make it a champion among antioxidants.
How to eat it
Garlic can be eaten raw (which retains a higher proportion of antioxidants), finely minced and sprinkled on salads, for example. When cooked, it can be added to stews or used as a condiment in purees.
Hazelnuts
One study showed that consuming 70 g of hazelnuts daily increased the antioxidant activity in the blood. In addition to being a powerful antioxidant food, hazelnuts are rich in Omega-9 and are beneficial for heart health.
How to eat them
Crushed or lightly toasted, they can be sprinkled on yogurt, salads, gratins, or even used as a substitute for breadcrumbs in coatings and in baked goods.
Black Grapes
Black grapes owe their antioxidant properties to the numerous flavonoids they contain (quercetin, catechins, anthocyanins…) and to resveratrol, a polyphenol found in the skin of the fruit. Black grapes are twice as rich in antioxidants as white grapes.
How to eat them
As they are, added to salads, or in juice.
Plums
Like black grapes and most colorful fruits, plums contain powerful antioxidants. Prunes are also antioxidant-rich, as they contain the same phenolic compounds as fresh plums.
How to eat them
Fresh or dried (prunes), they can be eaten as they are or incorporated into sweet and savory dishes.
Spinach
Spinach contains less iron than the myth popularized by Popeye, but it is rich in a variety of antioxidants, including significant amounts of carotenoids, which benefit vision. Spinach has a positive effect on oxidative stress.
How to eat it
Young spinach leaves can be eaten raw in salads. When steamed, they retain their nutritional benefits.
Beets
Rich in flavonoids and betalains, beets are also packed with vitamins and minerals. They are among the top 10 vegetables with the highest antioxidant content!
How to eat them
Raw, thinly sliced with a mandoline, or cooked and used in salads.
Almonds
Almonds owe their antioxidant power to phytosterols and numerous vitamins, particularly vitamin E, which protects cell membranes.
How to eat them
As a powder, almonds are a key ingredient in many desserts. Sliced, they can be sprinkled on salads, rice dishes, and fruit compotes.
Red Beans
Red (or black) beans have antioxidant properties thanks to their high content of catechins, anthocyanins, and saponins – compounds that are not present in the same quantity in white beans.
How to eat them
Red beans can be eaten cold (in salads) or hot (in stews, chili, etc.).
Artichokes
Artichokes are an excellent antioxidant food due to their high polyphenol content (mainly cynarin and luteolin), which combat oxidative stress and premature cellular aging.
How to eat them
Finely grated, they can be eaten raw. When cooked, they should be enjoyed al dente and immediately after cooking to preserve their benefits.
Broccoli
Its sulfur compounds, along with its carotenoid and vitamin content, give broccoli strong antioxidant properties that benefit cellular health. (See our article 9 Reasons to Love Broccoli).
How to eat it
Cut into small florets, it can be served raw with a dipping sauce as an appetizer. When cooked (preferably al dente), it pairs well with a little garlic and a drizzle of olive oil.
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