The buzzword antioxidant is becoming increasingly popular, especially in connection with the prevention of cancer. When buying vegetables, it therefore makes sense to select those varieties that contain particularly high levels of antioxidants, i.e. that are particularly effective in combating carcinogenic substances in the body. You should eat at least five of these vegetables per week.

 

Kale is number one in the fight against free radicals. It is best to eat kale with a little fat so that the fat-soluble vitamins can be better absorbed.
Spinach is not only rich in antioxidants, but is also particularly low in calories and is said to lower blood pressure in the long term.
Brussels sprouts, alfalfa sprouts, broccoli, beetroot, red peppers, onions, sweetcorn and aubergine are other vegetables rich in antioxidants.

In today's environment with its carcinogenic substances, it is very important to provide the body with antioxidants to prevent cancer. Antioxidants prevent free radicals from damaging the body's cells. The above list shows vegetables that are particularly rich in antioxidants, but almost all vegetables contain at least one of the following substances: vitamin C, vitamin E, selenium and beta-carotene, all of which have very good antioxidant properties.

Vegetables with bright colours are generally good sources of vitamin C, such as spinach, Brussels sprouts, asparagus, peppers and tomatoes. Dark green and leafy vegetables contain a lot of vitamin E. Orange, yellow, red and green vegetables such as broccoli, kale, spinach, potatoes, carrots, red and yellow peppers contain a lot of beta-carotene. There are also valuable vegetable oils such as olive oil, soya oil, sunflower oil and nut oil as well as wholemeal products, sweet potatoes and pulses, which are rich in vitamin E. Most vegetables contain selenium, and selenium is also found in yeast, oatmeal, brown rice, poultry, eggs, seafood, garlic and dairy products.

Steamed vegetables retain about 80% of their phenolic value compared to raw vegetables. Cooked vegetables retain only about 30% of their value. The gentlest way to cook vegetables is to steam them at the lowest possible temperature and for the shortest possible time to preserve the nutrients.

In addition to vegetables, herbs contain a high proportion of antioxidants. The most valuable herbs include marjoram, rosemary and thyme.