Do you want to stay healthy as long as possible? To achieve this, it is essential to adopt a healthy and balanced diet, in particular consuming foods rich in antioxidants. As a reminder, under the term “antioxidants” we group certain vitamins, trace elements and micronutrients which are naturally present in certain foods. Antioxidants have the role of protecting our body from premature aging by opposing the action of free radicals. Asked in the columns of the media She Finds, nutritionist-dietician Catherine Gervacio highlighted six foods rich in antioxidants that help maintain brain and heart health.
What antioxidant foods promote good heart and brain health?
It is not always easy to know what foods to eat when you want to take care of your health. Discover six to adopt to preserve your brain and heart, according to this American nutritionist.
Spinach
Although its taste is not always appreciated by children, and sometimes even by some adults, spinach contains a multitude of benefits. Indeed, according to the dietician, “This leafy green vegetable offers many health benefits. It notably supports heart health, brain health and the prevention of age-related diseases.” Whether for its vitamin C, vitamin E or beta-carotene content, spinach is rich in antioxidants. When raw, it contains 41.1 mg/100 g of vitamin C and 2.47 mg/100 g of vitamin E, according to the Ciqual nutritional composition table. A high content of antioxidants which makes them an ally in fighting inflammation and oxidative stress in the body. As the expert indicates, spinach promotes heart health, helping to improve blood vessel function and lower cholesterol levels. In addition, their vitamin K content also helps support cognitive function. In a salad, a smoothie or simply as a vegetable on a plate, it is therefore advisable to include spinach in your diet.
Green tea
“Daily consumption of green tea may reduce the risk of heart disease by improving the blood lipid profile (cholesterol levels in the blood) and decreasing the blood pressure“, explains the nutrition expert. Indeed, green tea which comes from a tree called “tea plant” has many health benefits. In addition to helping maintain heart health, green tea, which contains caffeine and L-theanine, also helps strengthen cognitive functions and promotes mental calming. So don’t hesitate to treat yourself to a cup of green tea during the day!
The red grape
For lunch, snack or dinner, are you a fan of red grapes? Know that it is a powerful antioxidant, according to dietitian Catherine Gervacio. This indicates that red grapes contain resveratrol, a natural antioxidant which helps fight against the accumulation of oxidative species harmful to cell survival. It is also composed of flavonoids and vitamin C, which help fight inflammation, lower blood pressure, but also promote good blood circulation. In addition, according to the specialist, resveratrol has neuroprotective properties that help fight cognitive decline.
Broccoli
Originally from Italy, broccoli is a distant descendant of wild cabbage and cauliflower. It contains many antioxidants such as vitamin C (23.9 mg per 100 g according to Ciqual), vitamin E, beta-carotene and phytochemicals like sulforaphane and quercetin. As the dietitian explains, antioxidants help “reduce inflammation, improve blood vessel function and reduce the risk of heart disease”. Additionally, certain compounds found in broccoli help support brain health by promoting the growth of new neurons and protecting against age-related cognitive decline.
Turmeric
Turmeric is a species of herbaceous plant commonly used as a spice. It is particularly renowned for its high curcumin content, a molecule which, according to the dietitian, “helps protect against heart disease by improving endothelial function (maintaining blood fluidity), by reducing inflammation and preventing the oxidation of LDL cholesterol.” In addition, curcumin is an ally for brain health, since it helps improve cognitive function.
The lawyer
Is avocado your little guilty pleasure? This is good, it is a fruit rich in antioxidants, which helps preserve brain health thanks to the monounsaturated fats it contains. Indeed, these help reduce the risk of cognitive decline, and improve memory and learning abilities. In addition, its antioxidant content promotes good heart health by lowering cholesterol levels and reducing inflammation, as indicated by the nutritionist.
You will have understood, these foods rich in antioxidants are important allies in preserving good brain and heart health!
Sources:
- 6 Antioxidant-Rich Foods Nutrition Experts Say You Should Be Eating For A Healthier Heart & Brain—They Lower Your Risk Of Disease – She Finds
- Ciqual – Table of nutritional composition of foods