Wellness 09/03/2021

Antioxidants in the diet

Antioxidants are all the rage! Consumed in natural form, they contribute to a healthy lifestyle and are a first choice asset to counteract the oxidative stress caused by free radicals. The richer our diet is in antioxidants, the better our body is able to prevent certain diseases. But where exactly are antioxidants found? And which foods and nutrients contain them in particular?

Antioxidants and free radicals

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

The different classes of antioxidants

We find different types of antioxidants in food:

Vitamins

• Vitamin C: inhibits free radicals inside the cell and helps the regeneration of vitamin E in the cell membrane.
• Vitamin E: protects cell membranes from free radical damage and helps regenerate them.
• Vitamin A, retinoids and provitamins A: these molecules are effective against free radical damage to cell membranes.

 

Trace elements and minerals

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

• Zinc

• Selenium

• Copper

• Manganese

• Magnesium

 

 

Carotenoids

In particular, they help protect the skin and eyes from free radical attacks and prevent cardiovascular disease.

• Lycopene

• Beta-carotene

• Lutein

• Astaxanthin

• Zeaxanthin

• Canthaxanthin

 

Polyphenols

They are powerful antioxidants that scavenge free radicals. Their antioxidant action is exerted by inhibiting free radical-generating enzymes and by blocking the oxidative activity of iron and copper during chemical reactions in the body.

• Phenolic acids

• Flavonoids

• Catechins

• Anthocyanins

• Tannins

• Resveratrol

 

 

What food to eat to fill up on antioxidants?

Our diet provides natural antioxidants that help the body to curb this oxidative stress. To support our internal defence system, it is therefore important to vary our diet in order to provide our body with a maximum of antioxidants.

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

But some plants are better endowed than others. Foods with a high concentration of antioxidants include parsley, red beetroot, kale, broccoli, artichokes, tomatoes, red fruits (strawberries, blueberries, blackberries, black cherries, cranberries, goji berries), pomegranates, prunes, grapes, red apples, ginger, almonds, as well as green tea and garlic. Fish, seafood, spices and herbs such as turmeric, cinnamon, cumin, peppers, cloves, thyme, parsley, rosemary and sorrel are also important.

In general, it is wise to add good sources of vitamin C (kiwi, orange, lemon) and vitamin E (avocado, rapeseed oil) to your diet. Choose raw vegetables, green vegetable and carrot soups, fresh fruit-based desserts and drinks, unrefined organic vegetable oils and wholegrain cereals. For fruit and vegetables, it is advisable to eat them with the skin, as this is where the concentration of antioxidants is highest. Finally, it is best to cook them steamed, in foil, covered or lightly grilled in a pan, in order to preserve as many vitamins and other antioxidant nutrients as possible.

Antioxidant food supplements: valuable allies

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

There are many antioxidant food supplements on the market. They generally contain vitamin E and C, zinc, selenium, beta-carotene, lycopene, glutathione, resveratrol from grapes or Coenzyme Q10. But there are also antioxidants extracted from plants or fruits that are particularly antioxidant:

• The extract of green teaGreen tea contains numerous antioxidants from the catechin family - notably Epigallocatechin-3 gallate (EGCG) - which are believed to support degenerative diseases, cardiovascular disease and skin ageing.

• Pomegranate extract pomegranatePomegranate extract: its high content of polyphenols, vitamins and minerals is said to help strengthen and protect against inflammatory and degenerative diseases.

• The curcuminCurcumin: with an antioxidant action 10 times greater than that of vitamin E, curcumin is said to strengthen the entire immune system in depth and thus help prevent certain inflammatory, viral, bacterial and genetic diseases.

• The leaves of graviolaThey contain a phenolic compound responsible for their antioxidant activity. They are therefore believed to prevent many of the symptoms associated with inflammation and infection.

Astaxanthin, the most powerful natural antioxidant

Belonging to the carotenoid family, astaxanthin is said to be the most powerful natural antioxidant, as it reaches every part of our cells. It can also cross the blood-brain barrier to protect the brain and nervous system. Little found in the diet (it is naturally found in algae, krill, seafood, shellfish and some fish),astaxanthin consumed in the form of food supplements is a valuable ally for health:

• It has an anti-inflammatory effect
• It stimulates the respiratory system
• It relieves gastric inflammation
• It improves cognitive functions
• It provides eye protection
• It improves endurance and muscle recovery
• It contributes to the elasticity of the skin

 

Antioxidant molecules and food

Antioxidant molecules include vitamins, minerals, polyphenols, enzymes and many others:

• Anthocyanins : aubergine, grapes, berries
• Beta-carotene : squash, sweet potato, mango, apricot, carrot, spinach, parsley, tomato sauce
• Carotenoids : sweet potato, carrot, spinach, pepper, cabbage, broccoli, courgette, peas, green beans, corn, egg yolk, shrimp, salmon
• Catechins : green tea, red wine, chocolate
• Sulphur compounds : leek, garlic, onion, chives
• Cryptoxanthins : red 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 : crucifers, including broccoli, cabbage and cauliflower
• Lignans : sesame seeds, bran, whole grains, vegetables
• Lutein : corn, green leafy vegetables (spinach, rocket, watercress)
• Lycopene : tomato, pink grapefruit, melon
• Manganese : seafood, lean meat, milk, nuts
• Polyphenols : fruits (especially pomegranate), vegetables, green tea, thyme, oregano, soybean germ
• Selenium : fish, seafood, poultry, eggs, nuts
• Vitamin A : butter, eggs, liver
• Vitamin C : lemon, orange, berries, kiwi, mango, papaya, guava, broccoli, spinach, pepper, chilli
• Vitamin E : vegetable oils (especially cold-pressed rapeseed oil), oil seeds (almonds, sunflower, walnuts, hazelnuts), avocado, sardines, mackerel, herring, wheat germ, spinach, asparagus, watercress, broccoli
• Zinc : red meat, calf's liver, seafood, legumes (lentils, beans, peas), sesame seeds, whole grains
• Zoochemicals: red meat, offal, fish