Antioxidants have become healthy food stars. They are found in green tea, dark chocolate, colored fruits or certain vegetables. But what are they for exactly and above all, can some fruits surpass green tea, renowned for its protective virtues? The dietician Anaïs Soize answers.
Health antioxidants benefits
“”Antioxidants are substances that help protect cells from oxidation caused by free radicals“confirms Anaïs Soize.”These molecules aggress our cells and our genetic material. They accelerate aging and increase the risks of cancer, cardiovascular disease, diabetes or neurodegenerative diseases“. These free radicals are produced naturally by the body, but their impact is amplified by pollution, tobacco, alcohol, stress or an unbalanced diet.
The specialist recalls that “We find antioxidants in vitamins A, C and E, selenium, zinc, copper, or even polyphenols, flavonoids and tannins“. It is this wealth that gives them their role as protective shield against diseases linked to cellular aging.
Green tea, reference … but not unbeatable
Green tea is often presented as the antioxidant drink par excellence. According to Anaïs Soize, “A cup of green tea contains approximately 400 mg of polyphenols, including catechins, theaflavin and thearubigine, which are the main families of antioxidants. Thanks to these compounds, two cups of green tea equivalent to seven glasses of orange juice“. She even adds that”Green tea extracts even have an antioxidant power four times higher than that of natural vitamin C“.
However, green tea does not have the exclusivity of this protective power. Some fruits, very accessible, do so well, even better.
The 6 champions fruits that do better than green tea
Here are the ones that the dietician places on the podium of the best health allies:
- The apple: “A small non -peeled apple contains up to 1500 mg of vitamin C equivalent in antioxidant power“. It is rich in quercetin, flavonoids and vitamins, with varieties like the particularly concentrated reinette;
- The blackberries: these black berries are full of anthocyanins and flavonoids. “”Their purple color is a high-content marker in cardiovascular protective and anti-cancer antioxidants“, Note Anaïs Soize;
- The grapefruit: “Source of vitamin C, flavonoids, carotenoids and lemonoids, the pink grapefruit is richer than yellow“. It covers almost all the daily needs in vitamin C with half as much sugar as an orange;
- Blueberries: concentrated in anthocyanins, manganese and vitamin K, they protect vision, blood circulation and cells;
- Plums and prunes: “Drying concentrates antioxidants such as quercetin and phenolic acids“. Their richness in copper and selenium makes it an asset for immunity and intestinal transit;
- Granada: “Its ellagic acid has antioxidant power three to four times greater than that of green tea“, Specifies the expert.
A final guest deserves to be mentioned: Lycopene, red pigment of tomatoes, watermelon and pepper. “”Lycopene is the most powerful carotenoid to neutralize free radicals inside cells“. Anaïs Soize concludes:”In women, studies show very clear cardiovascular protective effects“.