Bien-être 09/03/2021

Antioxidants in the diet

Antioxidants are gaining popularity! Consumed in their natural form, they indeed contribute to a healthy lifestyle and are a top choice to counteract oxidative stress caused by free radicals. Thus, the richer our diet is in antioxidants, the more capable our body is of preventing certain diseases. But where exactly are antioxidants found? And which foods and nutrients contain them particularly?

Antioxidants and free radicals

As we saw in our previous article, antioxidants are molecules that slow down the oxidation process of our cells. Oxidative stress occurs when there is an excess of free radicals in the body. Antioxidants are precisely there to neutralize them, thus allowing the body to protect itself and prevent certain diseases.

The different classes of antioxidants

We find different types of antioxidants in the diet:

Vitamins

• Vitamin C: it inhibits free radicals inside the cell and helps regenerate vitamin E in the cell membrane.
• Vitamin E: it protects cell membranes from damage caused by free radicals and helps regenerate them.
• Vitamin A, retinoids, and provitamin A: these molecules are effective against damage caused by free radicals on cell membranes.

 

Trace elements and minerals

All are essential for certain antioxidant enzymes and contribute to the body's defenses.

• Zinc

• Selenium

• Copper

• Manganese

• Magnesium

 

 

Carotenoids

They notably help protect the skin and eyes from radical attacks and prevent cardiovascular diseases.

• Lycopene

• Beta-carotene

• Lutein

• Astaxanthin

• Zeaxanthin

• Canthaxanthin

 

Polyphenols

These are powerful antioxidants that trap free radicals. Their antioxidant action works by inhibiting enzymes that generate free radicals and by blocking the oxidative activity of iron and copper during the body's chemical reactions.

• Phenolic acids

• Flavonoids

• Catechins

• Anthocyanins

• Tannins

• Resveratrol

 

 

What diet to stock up on antioxidants?

Our diet provides natural antioxidants that help the body slow down oxidative stress. To support our internal defense system, it is therefore important to vary our diet to provide our body with a maximum of antioxidants.

Antioxidants are mainly found in colorful fruits and vegetables. All contain vitamins and minerals: beta-carotene, vitamin C, vitamin E, selenium, and zinc mainly. They are also rich in polyphenols, compounds that stimulate – inside our cells – the genes involved in fighting oxidation.

But some plants are better endowed than others. Foods with a high concentration of antioxidants include parsley, red beet, kale, broccoli, artichoke, tomato, red fruits (strawberry, blueberry, blackberry, black cherry, cranberry, goji berry), pomegranate, prune, grape, red apple, ginger, almond, as well as green tea and garlic. Also bet on fish, seafood, as well as spices and aromatic herbs like turmeric, cinnamon, cumin, peppers, clove, thyme, parsley, rosemary, and sorrel.

In general, it is wise to add good sources of vitamin C (kiwi, orange, lemon) and vitamin E (avocado, rapeseed oil) to your diet. Favor raw vegetables, green vegetable and carrot soups, desserts and drinks made from fresh fruits, organic unrefined vegetable oils, and whole grains. For fruits and vegetables, it is recommended to consume them with the skin, as that is where the antioxidant concentration is highest. Finally, prefer steaming, cooking in parchment, covered cooking, or lightly pan-grilling to preserve as many vitamins and other antioxidant nutrients as possible.

Antioxidant dietary supplements: valuable allies

While many antioxidants are found in food, it no longer always provides all the nutrients we need. Indeed, between pollution and soil depletion, foods are not always rich enough to cover all the needs of our body. That is why it is interesting to supplement with a nutritional supplement.

There are many antioxidant dietary supplement options on the market. They generally contain vitamin E and C, zinc, selenium, beta-carotene, lycopene, glutathione, resveratrol derived from grapes, or Coenzyme Q10. But there are also antioxidants extracted from plants or fruits known to be particularly antioxidant. 

Antioxidant molecules and foods

Among antioxidant molecules, there are vitamins, minerals, polyphenols, enzymes, and many others:

• Anthocyanins : eggplant, grape, berries
• Beta-carotene : squash, sweet potato, mango, apricot, carrot, spinach, parsley, tomato sauce
• Carotenoids : sweet potato, carrot, spinach, bell pepper, cabbage, broccoli, zucchini, peas, green beans, corn, egg yolk, shrimp, salmon
• Catechins : green tea, red wine, chocolate
• Sulfur compounds : leek, garlic, onion, chives
• Cryptoxanthins : red bell pepper, pumpkin, mango
• Copper : seafood, lean meat, nuts (walnuts, hazelnuts, almonds, etc.), legumes
• Flavonoids : green tea, red wine, citrus, apple, strawberry, raspberry, blueberry, onion, ginseng
• Indoles : cruciferous vegetables, including broccoli, cabbage, and cauliflower
• Lignans : sesame seeds, bran, whole grains, vegetables
• Lutein : corn, green leafy vegetables (spinach, arugula, watercress)
• Lycopene : tomato, pink grapefruit, melon
• Manganese : seafood, lean meat, milk, nuts
• Polyphenols : fruits (especially pomegranate), vegetables, green tea, thyme, oregano, soybean sprout
• Selenium : fish, seafood, poultry, eggs, nuts
• Vitamin A : butter, eggs, liver
• Vitamin C : lemon, orange, berries, kiwi, mango, papaya, guava, broccoli, spinach, bell pepper, chili
• Vitamin E : vegetable oils (especially cold-pressed rapeseed oil), oilseeds (almonds, sunflower, walnuts, hazelnuts), avocado, sardine, mackerel, herring, wheat germ, spinach, asparagus, watercress, broccoli
• Zinc : red meat, veal liver, seafood, legumes (lentils, beans, peas), sesame seeds, whole grains
• Zoochemicals: red meat, offal, fish