Aronia is a genus of deciduous shrubs, the chokeberries, in the family Rosaceae native to eastern North America and most commonly found in wet woods and swamps. The genus is usually considered to contain two or three species, one of which is naturalized in Europe. A fourth form that has long been cultivated under the name Aronia is now considered to be an intergeneric hybrid, Sorbaronia mitschurinii.

Chokeberries are cultivated as ornamental plants and as food products. The sour berries, or aronia ...

aronia

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The most important thing about pears 

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Pears are a member of the family of rose plants (Rosaceae), which besides roses contain a long list of fruits, including apples, apricots, cherries, aronia, peaches, plums, quinces, and others.&nbsp;

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The common European pear (Pyrus Communis) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/15127" target="_blank" data-ref="Pyrus communis" rel="noopener">[ref. 1]</a> is a soft, sweet fruit with a fibrous center. These fruits are rich in essential antioxidants, plant compounds, and dietary fiber, making them extremely useful for everyone. There are other types of pears such as Olive Leaf (Pyrus Elaeagrifolia) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/24552" target="_blank" data-ref="Pyrus elaeagrifolia" rel="noopener">[ref. 2]</a> , Snow Pear (Pyrus Nivalis) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/31429" target="_blank" data-ref="Pyrus nivalis" rel="noopener">[ref. 3]</a> , Wild Himalayan pear (Pyrus Pashia) <a href="https://www.herbal-organic.com/bg/herb/20559" target="_blank" data-ref="Pyrus pashia" rel="noopener">[ref. 4]</a> , but in this article, we will focus on the first one.&nbsp;

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Pears are especially rich in folate, vitamin C, copper, and potassium. They are also a good source of polyphenol antioxidants and other valuable substances from which their beneficial properties originate.

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Health benefits provided by pears

Antioxidant-and-anti-inflammatory-activity

Antioxidant and anti-inflammatory activity 

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Although pears are not an unusual source of conventional antioxidant or anti-inflammatory nutrients (e.g. vitamin E or omega-3 fatty acids), the phytonutrient category is where this fruit outperforms others.&nbsp;

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For example, in the Baltimore Study of Aging &nbsp;<a href="https://www.blsa.nih.gov/" target="_blank" data-ref="Home | National Institute on Aging: Baltimore Longitudinal Study of Aging" rel="noopener">[Ref. 5]</a>&nbsp; (1,638 participants, average age range 62-69 years), the apple/pear combination was ranked as the second highest source of flavonols among all fruits and vegetables - partly because of the richness of epicatechin in pears. The average intake of flavonol in the study was about 14 milligrams per day, and one pear could provide about half that amount.&nbsp;

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The list of phytonutrients found in pears is of particular interest to researchers, so let's see who they are:

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<ol><li style="font-weight: 400;" aria-level="1">Hydroxybenzoic acids</li></ol><ul><li style="font-weight: 400;" aria-level="1">chlorogenic acid</li><li style="font-weight: 400;" aria-level="1">gentilic acid</li><li style="font-weight: 400;" aria-level="1">syringic acid</li><li style="font-weight: 400;" aria-level="1">vanillic acid</li></ul><ol><li style="font-weight: 400;" aria-level="1">Hydroxycinnamic acids</li></ol><ul><li style="font-weight: 400;" aria-level="1">coumaric&nbsp;acid</li><li style="font-weight: 400;" aria-level="1">ferulic acid</li><li style="font-weight: 400;" aria-level="1">5-caffeoylquinic acid</li></ul><ol><li style="font-weight: 400;" aria-level="1">Flavanols</li></ol><ul><li style="font-weight: 400;" aria-level="1">catechin</li><li style="font-weight: 400;" aria-level="1">epicatechin</li></ul><ol><li style="font-weight: 400;" aria-level="1">Flavonols</li></ol><ul><li style="font-weight: 400;" aria-level="1">isorhamnetin</li><li style="font-weight: 400;" aria-level="1">Quercetin</li><li style="font-weight: 400;" aria-level="1">kaempferol</li></ul>It has been proven that almost all these phytonutrients provide us with antioxidant as well as anti-inflammatory benefits. As a result, pear intake is already associated with a reduced risk of several common chronic diseases that begin with chronic inflammation and excessive oxidative stress. These diseases include heart disease and type 2 diabetes. &nbsp;<a href="https://pubs.rsc.org/en/content/articlelanding/2019/FO/C8FO01890A" target="_blank" data-ref="Influence of daily fresh pear consumption on biomarkers of cardiometabolic health in middle-aged/older adults with metabolic syndrome: a randomized controlled trial" rel="noopener">[Ref. 6]</a>&nbsp;

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Pears may reduce the risk of type 2 diabetes and heart disease 

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As a very good source of dietary fiber, pears can be expected to protect us from developing type 2 diabetes, as well as heart disease. Adequate intake of dietary fiber is an established factor in reducing the risk of both diseases, and in the case of pears, this benefit can be even more pronounced due to the useful combination of soluble and insoluble fiber in this fruit. In addition to the fiber content, however, pears have other ways to help us protect ourselves from these diseases through flavonols, anthocyanins, and other compounds.

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Pears likely to reduce cancer risk

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The health benefits of fiber also extend to the area of cancer risk. Pear fiber can be associated not only with bile acids in general, but also with a special group of bile acids called secondary bile acids. Excessive amounts of secondary bile acids in the intestine can increase the risk of colorectal cancer (as well as other intestinal problems).&nbsp;

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By binding together with secondary bile acids, pear fiber can help reduce their concentration in the intestines and reduce the risk of developing cancer. In the case of stomach cancer, it has also been shown that taking pears reduces the risk of cancer. Here, however, the main focus is not on fiber, but on phytonutrients, especially cinnamon acids (including cumacic acid, ferulinic acid and 5-caffeioylchinic acid). &nbsp;<a href="https://www.hindawi.com/journals/bmri/2004/673916/" target="_blank" data-ref="Anthocyanins and Human Health: An In Vitro Investigative Approach" rel="noopener">[Ref. 7]</a>&nbsp;

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How to choose and store pears

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Since pears are very perishable after they are ripe,those you find in the store or at the market are usually unripe and will need a few days of maturation. Look for pears that are hard, but not too much. They should have smooth skin, no bruises or mold on them.&nbsp;

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The color of pears of good quality may not be the same, as some may have brown spots on the skin. This is actually an acceptable characteristic and often reflects a more intense taste. Avoid pears that have deformities or have dark brown spots.

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Tips for cooking with pears 

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Since the skin of pears provides about half of the total dietary fiber, as well as its antioxidant and anti-inflammatory phytonutrients, it is best not to white fruits, but to eat the whole pear.&nbsp;

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Once cut, pears are quickly oxidized and acquire a brownish color. You can prevent this by dripping a few drops of lemon, lime, or orange juice onto the flesh.

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A few easy ideas for quick serving and preparation of pears from us:

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<ul><li style="font-weight: 400;" aria-level="1">Combine pears with green mustard, and watercress (Lepidium Sativum) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14850" target="_blank" data-ref="Lepidium sativum" rel="noopener">[ref. 8]</a>&nbsp;, leeks and walnuts for a delicious salad.</li><li style="font-weight: 400;" aria-level="1">Serve pears with goat or blue cheese for a delicious hors d'oeuvre.</li><li style="font-weight: 400;" aria-level="1">Add chopped pears, grated ginger, and honey to a millet porridge for a spicy-sweet snack.</li></ul>

Pears are a concentrated source of phenolic phytonutrients, folate, vitamin C, honey and potassium, fiber, and other great useful substances. They can be a great addition to a person's healthy regime and provide them with improved hydration, antioxidant protection, improved intestinal health, and even anti-cancer action.

Health and Nutrition Benefits of Pears
Pears (Pyrus Communis)

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Бетина Цветкова

The-best-fruits-for-weight-loss

The best fruits for weight loss

Grapefruit

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Grapefruit is a hybrid between pomelo and orange and is usually found in weight loss regime, but also in a heavy athlete nutritional programs. Half a grapefruit contains only 39 calories, but provides 65% of the reference daily intake (RDI) for vitamin C. Red varieties also provide 28% of RDI for vitamin A. &nbsp;<a href="https://foodandnutritionresearch.net/index.php/fnr/article/view/671" target="_blank" data-ref="		Consumption of grapefruit is associated with higher nutrient intakes and diet quality among adults, and more favorable anthropometrics in women, NHANES 2003-2008							| Food &amp; Nutrition Research			" rel="noopener">[ref. 1]</a>&nbsp; In addition, grapefruit has a low glycemic index, which means that its consumption leads to a slower release of sugar into the blood.&nbsp;

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In several studies, grapefruit consumption has been seen as a means of reducing body fat, waist circumference and blood pressure. &nbsp;<a href="https://www.tandfonline.com/action/cookieAbsent" target="_blank" data-ref="" rel="noopener">[Ref. 2]</a>&nbsp;

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While grapefruit can be eaten independently, it is also a great addition to salads and other dishes.

Apples

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Apples (Malus domestica) are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (about 200 g). Apples are found in different kinds and with different flavors - sour, sweet, as well as sweet and sour. These are also some of the most filling foods compared to a piece of chocolate, for example.

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Research has shown that apples are best to eat as a whole - instead of squeezed into juice or some smoothie - to reduce hunger and control appetite. &nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/7498104/" target="_blank" data-ref="A satiety index of common foods - PubMed" rel="noopener">[ref. 3]</a>&nbsp;

Berries

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Berries are low-calorie and very rich in nutrients, mainly antioxidants and polyphenols. For example, 1/2 cup (about 70-80 grams) of blueberries contains only 42 calories, but provides 12% of RDI for vitamin C and manganese, as well as 18% for vitamin K.&nbsp;<a href="https://www.mdpi.com/1422-0067/16/10/24673" target="_blank" data-ref="Bioactive Compounds and Antioxidant Activity in Different Types of Berries" rel="noopener">[ref. 4]</a> Some of the most delicious and useful berries are blueberries (Vaccinium) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14569" target="_blank" data-ref="Vaccinium" rel="noopener">[ref. 5]</a> ], blackberries (Rubus) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14654" target="_blank" data-ref="Rubus" rel="noopener">[ref. 6] , raspberries</a> (Rubus idaeus) [&nbsp;<a href="https://www.herbal-organic.com/bg/herb/15108" target="_blank" data-ref="Rubus idaeus" rel="noopener">[ref. 7]</a> ],&nbsp; aronia (Aronia) [&nbsp;<a href="https://www.herbal-organic.com/bg/herb/15145" target="_blank" data-ref="Aronia" rel="noopener">[ref. 8]</a>&nbsp;] and others.

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Eating berries can help reduce cholesterol levels, reduce blood pressure and reduce inflammation, which can be especially beneficial for overweight people.&nbsp;

Drupes

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Drupes or stone fruites are a group of seasonal fruits with a fleshy outer part and a endocarp with a seed inside. These include peaches&nbsp; (Prunus persica) [ <a href="https://www.herbal-organic.com/bg/pubmed/Phenolic_composition_and_antioxidant_properties_of_different_peach_Prunus_persica_L_Batsch_cultivars_in_China_25775157" target="_blank" data-ref="Phenolic composition and antioxidant properties of different peach [Prunus persica (L.) Batsch] cultivars in China. | Билкови и природни лекарства" rel="noopener">[ref. 9]</a> ,&nbsp; nectarines (Prunus persica var. nucipersica),&nbsp; plums (Prunus) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14431" target="_blank" data-ref="Prunus" rel="noopener">[ref. 10]</a>&nbsp;], cherries and apricots.

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Stone fruits have a low glycemic index, low-calorie and nutrient-rich such as vitamins C and A &ndash; making them great for people trying to lose weight.

Passion-fruit

Passion fruit 

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Passion fruit (Passiflora edulis), which originates in South America, grows on a beautiful, flowering vine. There is a strong outer crust - purple or yellow in color - with an edible, fleshy seed part inside. [&nbsp;<a href="https://www.herbal-organic.com/bg/herb/14803" target="_blank" data-ref="Passiflora edulis" rel="noopener">[ref. 11]</a>&nbsp;]

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One fruit (18 grams) contains only 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron and potassium. For such a small fruit, passion fruit contains enough dietary fiber to support digestive function and regular bowel movements.

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Fruits are some of the most delicious foods that can easily fit into any diet. They support antioxidant protection, provide fiber and water for hydration and normal digestion, support normal weight and blood sugar.&nbsp;
It is best to consume fruits raw, since then the nutrients are preserved intact. Soon we will present you a selection with six more useful fruits for weight loss, reducing the measurements and maintaining a toned body.

The 11 best fruits for weight loss [Part 1]

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Author: Rositsa Tashkova, Master of Molecular Biology and Microbiology

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Imagine a wonderfully furnished house with quality electrical installation, brand new plumbing, a fireplace, crystal vases with fresh flowers and colorful soft carpets bring aesthetics and coziness, and it seems you are safe here... What could possibly go wrong?

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But someone outside throws a rock at the window and it collapses with a shatter. A bunch of bummers break into the house. One breaks the vases and tears the flowers to pieces, another pulls a burning tree out of the fireplace and lights the curtains, others cut the carpet and stuff the parts into the sewer...

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Something like this <a href="/p/kakvo_priedstavliavat_svobodnitie_radikali_i_antioksidantitie_6be12349_ec85_47d4_bcb8_0c265fb59dd4" target="_blank" rel="noreferrer"></a> happens in our body - when our inner environment is exposed to <a href="https://www.sanat.io/bul/p/kakvo_priedstavliavat_svobodnitie_radikali_i_antioksidantitie_6be12349_ec85_47d4_bcb8_0c265fb59dd4" target="_blank" rel="noopener">free</a><a href="https://www.sanat.io/bul/p/kakvo_priedstavliavat_svobodnitie_radikali_i_antioksidantitie_6be12349_ec85_47d4_bcb8_0c265fb59dd4" target="_blank" rel="noopener"> radicals</a> - it's called oxidative stress and we're exposed to it all the time. It leads to the development of many diseases and conditions - from aging to cancer.

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Are-free-radicals-good-or-bad

Are free radicals good or bad

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Free radicals are substances that are extremely prone to react chemically with the surrounding molecules, which can easily lead to damage in the cell, including DNA damage, cell death and various diseases - <a href="https://www.sanat.io/bul/p/altskhaimier_i_diemientsiia_6_bilki_koito_pomaghat_sporied_kitaiskata_traditsionna_mieditsina_c66a2085_1e30_40d8_9347_9fa3d0ac5bd2" target="_blank" rel="noopener">Alzheimer's</a>, <a href="/p/bilki_za_zdravo_srtsie_chast_1_bdd3a061_589a_402f_846f_042cbc215d6e" target="_blank" rel="noreferrer"></a><a href="https://www.sanat.io/bul/p/bilki_za_zdravo_srtsie_chast_1_bdd3a061_589a_402f_846f_042cbc215d6e" target="_blank" rel="noopener">heartattack, atherosclerosis</a>, <a href="/p/vsichko_za_diabiet_tip_2_na_iedno_miasto_9b1be4d6_84a7_42c6_8e37_de3bd6480ba1" target="_blank" rel="noreferrer"></a> <a href="https://www.sanat.io/bul/p/vsichko_za_diabiet_tip_2_na_iedno_miasto_9b1be4d6_84a7_42c6_8e37_de3bd6480ba1" target="_blank" rel="noopener">diabetes</a> and many others. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Free_radicals_antioxidants_in_disease_and_health_23675073" target="_blank" rel="noopener">ref.1</a>]

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Free radicals also have some important positive functions in the cell - they can act as harmful, protective or signaling factors in the cell and become dangerous depending on the balance between production and neutralization at some point and in a given place.

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They are formed in the body under the action of various agents: contaminants, heavy metals, smoking, smoke, drugs, xenobbiotics or radiation.

Do-antioxidants-hold-the-answer?

Do antioxidants hold the answer?

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When the body is exposed to great oxidative stress, antioxidants come to the rescue. Antioxidants are substances that suppress oxidation and neutralize the negative effects of free radicals.

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Examples of antioxidants are polyphenols and catechins. Polyphenols are the most common antioxidants found in plant food and beverages. [<a href="https://www.sciencedirect.com/science/article/pii/B9780123984562000207" target="_blank" rel="noopener">ref.2</a>]

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In this article we will look at the specific benefits of antioxidants and which are the richest plant sources of these valuable substances. It is good to keep in mind that there is not necessarily a direct link between the total antioxidant content of the given food and the subsequent antioxidant activity in the target cell.

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Read more about antioxidants and free radicals in the article "".

Role-of-antioxidants-in-atherosclerosis-and-cardiovascular-disease

Role of antioxidants in atherosclerosis and cardiovascular disease

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In developed countries, atherosclerotic disease is the main cause of death in the adult population. It is believed that some antioxidants, such as polyphenols and lycopene, slow down the course of this disease.

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In this regard, the so-called "French paradox", according to which the French suffer less from heart disease, despite their high intake of saturated fats, is really interesting. It is believed that this is due to resveratrol - an antioxidant in grapes and wine so beloved by the French.

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One of the risk factors for the heart is impaired fat metabolism, which is also associated with increased oxidative stress in the body. Some medicinal plants have the ability to lower lipid levels in the blood, and often this is at least in part attributed&nbsp;to their antioxidant properties [<a href="https://www.bioseek.eu/en/eng/research/pubmed/A_review_on_promising_natural_agents_effective_on_hyperlipidemia_25633423" target="_blank" rel="noopener">ref.3</a>].

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Data from various studies show that certain substances in foods can positively affect the lipid profile, among them are the polyphenols - a type of antioxidants. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Impact_of_nutrients_and_food_components_on_dyslipidemias_what_is_the_evidence_26567195" target="_blank" rel="noopener">ref.4</a>]

Alzheimer's-disease-and-antioxidants

Alzheimer's disease and antioxidants

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The most common form of dementia is Alzheimer's disease. A neurodegenerative disease in which plaque builds up in the brain over time, killing certain types of neurons and causing changes in the transmission of nerve impulses in various important areas of the brain. [<a href="/p/altskhaimier_i_diemientsiia_6_bilki_koito_pomaghat_sporied_kitaiskata_traditsionna_mieditsina_c66a2085_1e30_40d8_9347_9fa3d0ac5bd2" target="_blank" rel="noreferrer">ref.5</a>]

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There is growing evidence to support the view that oxidative damage is a potential cause of the development of Alzheimer's disease, and one study has found that patients with the disease have a deviation in normal levels of antioxidants [<a href="https://onlinelibrary.wiley.com/doi/10.1002/(SICI)1099-1166(1998120)13:12%3C840::AID-GPS877%3E3.0.CO;2-R" target="_blank" rel="noopener">ref.6</a>].

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It is believed that the consumption of antioxidants and nutrients, in particular vitamin E, caffeine and turmeric, can slow the progression of Alzheimer's disease and so that food becomes a medicine or rather - food becomes a means of preventing the disease before it has occurred. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/alzheimer_s_disease_inflammation_and_the_role_of_antioxidants_32715278" target="_blank" rel="noopener">ref.7</a>]

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Alzheimer's and dementia: 6 herbs that help according to Chinese traditional medicine

Read more about Alzheimer's disease in the article "".

Role-of-antioxidants-against-cancer

Role of antioxidants against cancer

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Although the exact role of free radicals in carcinogenesis and cancer progression is still being studied, it seems certain antioxidants are associated with a lower incidence of specific cancers.

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For example, there is evidence that vitamin E can serve as a prevention of breast, lung and colon cancer, but the most significant results are obtained in prostate cancer.

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However, according to some studies, antioxidant supplements can have a beneficial effect on the incidence of cancer only in healthy individuals who are not at risk of cancer but have particularly low baseline levels of antioxidants.

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It is important to keep in mind that high-dose antioxidant supplements can be harmful if the initial phase of cancer formation has already begun. [<a href="https://www.bioseek.eu/en/eng/research/pubmed/Antioxidant_Activity_during_Tumor_Progression_A_Necessity_for_the_Survival_of_Cancer_Cells_27754368" target="_blank" rel="noopener">ref.8</a>]

The-secret-to-longevity

The secret to longevity

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Longevity is a very complex phenomenon, since it depends on many factors -&nbsp;environment, behavior, socio-demographic status and food.&nbsp;They affect the physiological pathways of aging and life expectancy.

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Nutrition is known to have an important impact on overall mortality and morbidity. It is the subject of extensive research. The traditional Mediterranean diet is of particular interest, as well as some specific foods. [<a href="https://www.maturitas.org/article/S0378-5122(13)00318-6/fulltext" target="_blank" rel="noopener">ref.10</a>]

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The diet also has <a href="/p/iepighienietikata_ili_kak_nachint_na_zhivot_upravliava_ghienitie_ni_8ec805d0_069f_4823_89cd_c55d051a9610" target="_blank" rel="noreferrer">epigenetic effects</a> on the aging process - by limiting calories and consumption of foods such as red wine, orange juice, probiotics and prebiotics.

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Dark chocolate, red wine, nuts, beans, avocados have earned themselves the glory of <a href="/p/10_liubopitni_fakta_za_starieienieto_i_kak_da_gho_zabavim_359c758c_61cf_45c5_9da2_e588e3e54d79" target="_blank" rel="noreferrer">anti-aging</a> foods due to their antioxidant and anti-inflammatory properties.

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Many studies have tried to establish whether taking antioxidants in the form of supplements has an impact on longevity. It has been found that they do not have a preventive effect and can even be harmful to people who eat a varied diet and take these substances with food and drink. The optimal source of antioxidants seems to come from our diet, not from antioxidant supplements in the form of pills and tablets.&nbsp;[<a href="https://www.bioseek.eu/en/eng/research/pubmed/Effect_of_antioxidants_supplementation_on_aging_and_longevity_24783202" target="_blank" rel="noopener">ref.11</a>]

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The benefits of taking antioxidant supplements are undoubted in cases of deficiency of these substances, but healthy people who have a healthy diet&nbsp;with a large intake of fresh fruits and vegetables do not need additional antioxidants.

The-secret-to-longevity_5_8

10 curious facts about aging and how to slow it down

Foods-and-herbs-rich-in-antioxidants

Foods and herbs rich in antioxidants

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According to one of the most extensive studies [<a href="https://www.bioseek.eu/en/eng/research/pubmed/The_total_antioxidant_content_of_more_than_3100_foods_beverages_spices_herbs_and_supplements_used_worldwide_20096093" target="_blank" rel="noopener">ref.9</a>] of the content of antioxidants in various foods, herbs, spices and beverages, the top antioxidant content* belongs to:

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<ul>
<li style="font-weight: 400;" aria-level="1">Clove (Syzygium aromaticum) - 277.3</li>
<li style="font-weight: 400;" aria-level="1">Dried amla fruit (Phyllanthus emblica) - 261.5</li>
<li style="font-weight: 400;" aria-level="1">Mint (Mentha spicata) - 116.4</li>
<li style="font-weight: 400;" aria-level="1">Allspice (Pimenta dioica) - 100.4</li>
<li style="font-weight: 400;" aria-level="1">Rosehip (Rosa canina) - 78.1</li>
<li style="font-weight: 400;" aria-level="1">Cinnamon (Cinnamomum) - 77.0</li>
<li style="font-weight: 400;" aria-level="1">Aronia (Aronia melanocarpa) - up to 68.60</li>
<li style="font-weight: 400;" aria-level="1">Blueberries, dried (Vaccinium) - 48.3</li>
<li style="font-weight: 400;" aria-level="1">Dried thyme (Thymus vulgaris) - 56.3</li>
<li style="font-weight: 400;" aria-level="1">Rosemary (Salvia rosmarinus) - 44.8</li>
<li style="font-weight: 400;" aria-level="1">Saffron (Crocus sativus) - 44.5</li>
<li style="font-weight: 400;" aria-level="1">Sage (Salvia officinalis) - 44.3</li>
<li style="font-weight: 400;" aria-level="1">Estragon, tarragon (Artemisia dracunculus) - 43.8</li>
<li style="font-weight: 400;" aria-level="1">Walnuts (Juglans regia) - 21.9</li>
<li style="font-weight: 400;" aria-level="1">Dark chocolate - max 10.9</li>
</ul>

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*the amount of antioxidants in mmol per 100 grams is indicated

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The study shows that the most antioxidant-rich plants are herbs and spices, followed by berries. Examples of antioxidant-rich fruits and vegetables are:

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<ul>
<li style="font-weight: 400;" aria-level="1">dried apples - 3.8</li>
<li style="font-weight: 400;" aria-level="1">okra flour - 4.2</li>
<li style="font-weight: 400;" aria-level="1">artichokes - 3.5</li>
<li style="font-weight: 400;" aria-level="1">prunes - 3.2</li>
<li style="font-weight: 400;" aria-level="1">dried apricots - 3.1</li>
<li style="font-weight: 400;" aria-level="1">kale - 2.8</li>
<li style="font-weight: 400;" aria-level="1">red and green chillies - 2.4</li>
<li style="font-weight: 400;" aria-level="1">prunes - 2.4</li>
</ul>

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But the content of antioxidants in these fruits and vegetables is many times lower than in the above-listed herbs, spices, nuts and small fruits.

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It is good to keep in mind that in some cases antioxidants in a plant are in a large amount, but may not be accessible to our cells. It depends on the structure of the food and to what extent these antioxidants are absorbed and metabolized by the body.

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However, everything confirms that a varied diet and a rich intake of plant products are essential for our good health and longevity. Don't you prefer to eat a handful of blueberries instead of a pill? :)

Antioxidants: health benefits and antioxidant rich foods

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 Antioxidants: health benefits and antioxidant rich foods

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Every day we hear the word "antioxidant" and the assurance that there is some magic in it that will deliver us from all diseases. But what are the antioxidants and the "pests" they are fighting against - the free radicals? &nbsp;Learn from this article.

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What are free radicals

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Free radicals are atoms, ions, or molecules that have one free electron and are extremely prone to react chemically with the surrounding molecules, which in the cell can easily lead to damage, including DNA,&nbsp;cell death, and various&nbsp;diseases - Alzheimer's, <a href="/p/bilki_za_zdravo_srtsie_chast_1_bdd3a061_589a_402f_846f_042cbc215d6e" target="_blank" rel="noreferrer"></a>heart attack, <a href="/p/bilki_za_zdravo_srtsie_chast_1_bdd3a061_589a_402f_846f_042cbc215d6e" target="_blank" rel="noreferrer">atherosclerosis</a>, <a href="/p/vsichko_za_diabiet_tip_2_na_iedno_miasto_9b1be4d6_84a7_42c6_8e37_de3bd6480ba1" target="_blank" rel="noreferrer">diabetes</a>, and many others.

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