Superfoods, a food with a beneficial effect on health, very rich in nutrients and bioactive compounds, arouses more and more interest and is willingly included in the menu .The list of products that can be classified as superfood is long and can be divided into several categories depending From the action to the most popular foods with high antioxidant potential We present a list of 10 food products with the highest antioxidant capacity.
The antioxidant capacity, i.e. the ability to absorb reactive oxygen species by antioxidants in biological samples, is value informs about the ability to capture and neutralize free radicals, and thus the ability to protect body cells from oxidative stress. air, smoking cigarettes, stressful lifestyle, or wrong diet are the main causes of oxidative stress, lead to cell damage, accelerate aging processes, and can cause cancer or neurodegenerative diseases. To prevent this, enter effective antioxidants into your diet! so-called superfoods – plant products with the highest antioxidant potential that reduce the risk of cancer.
1. Pecan nuts
Pecan nuts grow naturally in North America, shape resembling walnuts.” They belong to the favorite food of healthy eating enthusiasts due to the very numerous health benefits. Pecan nuts are a source of monounsaturated fats and a small amount of protein. Vitamin E is responsible for their very high antioxidant potential. which protects fats contained in nuts before rancidity, and introduced into the body is a protective barrier for cells attacked by free radicals. Its beneficial effects are observed in reducing the level of”bad” LDL cholesterol in the blood, and therefore the consumption of pecan nuts is a preventive factor in diseases of the system The pecan nuts also contain ellagic acid – a powerful antioxidant belonging to the group of polyphenols and strengthening immunity, as well as vitamin B1, improving the functioning of the nervous system and zinc, which strengthens nails and hair.You can eat raw or as an addition to cakes and desserts.Be careful with their quantity, because they are very caloric – they contain almost 700 kcal in 100 g.
Cranberry is characterized by a very rich composition of antioxidant compounds, including quercetin and flavonoid kemferol, and cyanidin, delphinidine, peonidine and malvidia anthocyanins. The presence of these compounds, as well as benzoic and citric acid, which are natural preservatives and tannins and vitamins Behind the broad spectrum of cranberry activity, this fruit is best known for the treatment of diseases of the urinary tract, its effectiveness results from the anthocyanidins, which change the shape of bacteria, prevent their adhesion to the mucous membranes and accelerate urinary excretion.A strong anti-bacterial effect is also used in the treatment of Helicobacter pylori infection, which can lead to stomach ulcers Cranberry flavonoids act preventively in diseases of the heart and circulatory system – inhibit the formation of blood clots, dilate blood vessels, preventthey give cholesterol oxidation and atherosclerotic changes.Due to the short-lasting season of cranberry fruit, you can usually find them in stores in dried or juices.
Artichokes are known primarily for their slimming properties, but its most important bioactive compounds – cynarin and chlorogenic acid – also have other health benefits resulting from their antioxidant character. Cinnoline stimulates the production of bile in the liver, reduces the concentration of triglycerides and cholesterol in the blood and accelerates the transformation The chlorogenic acid also has a positive effect on the lipid profile, and also increases the tolerance of glucose and delays its absorption from food into the bloodstream, which also prevents the formation of atherosclerotic lesions and protects the circulatory system. This is very beneficial for people suffering from diabetes, and numerous in vitro and in vivo studies have demonstrated the protective effect of artichoke extracts on cells subjected to oxidative stress in the form of inflammatory mediators and oxidized fractionsand LDL cholesterol.
4. Red beans
Beans are usually associated with a good source of protein, not antioxidants, but like the majority of dark vegetables and fruits, it contains large amounts of flavonoids and proanthocyanidins, so it has a high antioxidant capacity.In addition, when eating beans, we will provide lecithin, which improves the functioning of the nervous system. It also contains isoflavones, a natural female equivalent of female hormones, which women will appreciate, because isoflavones alleviate the symptoms associated with menopause.
Pistachios are a very good source of potassium, magnesium and calcium, as well as vitamin E and B vitamins. As the only nuts contain lutein and zeaxanthin – carotenoids that protect the retina from free radicals and prevent the development of macular degeneration. fatty acids contained in pistachios can improve the functioning of the cardiovascular system and reduce the level of “bad” LDL cholesterol and triglycerides. Dr. Joan Sabate of the University of Loma Linda, California, says that eating a handful of these nuts every day brings improvement in the lipid profile, and a portion of 70g helps to protect American scientists from Texas State University announced that the daily portion of pistachios in the amount of 70 grams protects against lung and prostate cancer, and their strong protective effect is due to the presence of γ-tocopherol – one of the forms of vitamin E.
6. Black currant
The antioxidant properties of blackcurrant are primarily responsible for vitamin C and anthocyanins, which give the fruit a dark color.The blackcurrant contains a routine that increases the absorption of vitamin C and improves the condition of blood vessels, as well as B vitamins, provitamin A and mineral salts. The blackcurrant is known in folk medicine as a cleansing product, due to the flavonoids that support and protect the liver through the ability to combine with heavy metals, so that it does not affect the heart and lowering blood pressure. they are stored in the liver and are easily removed from the body. Traditionally, fruits are also known as an antibacterial and antiviral agent used in colds and digestive ailments.
Plum variety is very much, and the richest in antioxidants are those with the smallest skin.These fruits are associated in the first place with regulation of digestion and prevention of constipation, and for this action pectins are responsible, which protect the intestine from cancer and lower cholesterol Plums contain vitamins A, C and E, as well as polyphenols, including chlorogenic acid.According to the Agriculture and Food Chemistry magazine, scientists from the Texas AgriLife Research Lab have conducted studies that show that natural extracts from plum fruit destroys cancer cells without degrading healthy cells at the same time.The extracts have been shown to be effective also in very aggressive forms of cancer.
Lentil is primarily a good source of protein .It is recommended especially to vegetarians and people who, for health reasons, should limit the amount of meat in the diet.Liber protein is characterized by a very high bioavailability at 85 %.From the nutrients contained in this legume to the most abundant should be potassium, which is consumed in appropriate quantities to prevent arterial hypertension, as well as folic acid – a necessary vitamin for women planning pregnancy and pregnancy, because it is responsible for the normal development of the fetal neural tube The lentil is a great source of fiber, so like all fiber-rich plants contributes to reduce the level of “bad” LDL cholesterol in the blood, reduces the risk of atherosclerosis and is beneficial for diabetics, because it slows the absorption of sugar from food into the blood.Above all, the strong antioxidant properties of lentil correspond to tannins- chemical compounds that are derivatives of phenols with a strong anti-inflammatory, astringent and anti-carcinogenic effect.
Berries are characterized by a wide spectrum of therapeutic action.Thanks to the presence of a large amount of tannins, the fruit has astringent activity, which is used to prevent diarrhea.They also have antibacterial and antiviral.As all dark berries, blueberry is characterized by the presence of a large amount of anthocyanins – strong antioxidants. Anthocyanin, among them mirtylin, are responsible for sealing and making the blood vessels more elastic.The berries are also rich in ellagic acid, which prevents the formation of tumors, including the esophagus, larynx and lungs.The extracts from berries are used in ophthalmic preparations that improve microcirculation in eyeball, support the treatment of retinal diseases and accelerate the regeneration of the eyes after intense exercise.
Garlic is known as a natural antibiotic, it has a strong antibacterial effect and helps to protect against colds, but it’s not the only thing to do it: Allicin, acting as an antibiotic, has a positive effect on the heart’s condition, which inhibits platelet aggregation and reduces the risk of blood clots Flavonoids, sulfur and selenium contained in large amounts in garlic have an anti-cancer effect .It seems that selenium sulphides have the ability to block damaged parts of the cell’s DNA and promote the repair of the erroneous nucleic acid section. Regular garlic food can even destroy cancer cells. The beneficial effect of garlic in the treatment of stomach, prostate and colon cancer has been demonstrated.
Spices are characterized by a high concentration of active substances and essential oils, which give them a very distinct taste and aroma.Drying results in even greater concentration of these compounds.Therefore, all herbs and spices have a very high ORAC index, which determines the antioxidant capacity of 100 grams of the product.However, it is very difficult and even impossible to consume just enough of the amount of spices.