Rich in polyphenols, artichoke contains in particular silymarin which protects the liver and is also very rich in fibers including inulin which nourishes the protective bacterial flora.
2. Garlic and fresh onions
Cooked or raw, garlic and onions contain sulfur derivatives, which are also responsible for the tears of those who peel them. Detoxifying and protective for the body, they are also known for their ability to thin the blood. Consuming one clove of garlic per day is therefore recommended for the prevention of cardiovascular disease. To avoid bad breath, you may prefer the garlic cloves in their chewable marinated version.
Garlic and onions also contain quercetin (a natural flavonoid) which has immunoprotective (in cancer prevention), anti-inflammatory and antioxidant properties.
Keep in mind that red onion contains up to twice as many antioxidants as white.
Cauliflower contains “indole 3 carbinol”, involved in the metabolism of estrogen. It is thus particularly involved in the harmonization of the female hormonal cycle. It also contains sulforaphane, a compound involved in the liver detoxification process.
Rich in fibers and antioxidants, the tomato contains lycopene which sees its activity reinforced by cooking. It is of interest in the prevention of prostate cancer.
Rich in fiber and vitamin C, rhubarb, due to its richness in tannins, also has laxative properties.
Whether red, black or white, radishes, so easy to grow, are very rich in vitamin C. They actually exhibit the same nutritional qualities as crucifers (cabbages).
Asparagus contains isoflavones and lignans which help to harmonize the female hormonal balance. Furthermore, it has prebiotic fibers which nourish the good flora of the colon.
9. Red fruits and forest fruits
Red and black fruits (raspberries, currants, blueberries, blackcurrants, blackberries, wild strawberries, etc.) are rich in polyphenols which exert a wide biological action, both in the field of heart protection and cancer or the regulation of blood pressure.
10. Olive oil
Olive oil, common in Mediterranean cuisine, is interesting for its composition of monounsaturated fats which are ideal for cooking. It contains a polyphenol, with recognized anti-inflammatory qualities, very protective for neurons. But to be able to benefit from all this, you still need to get olive oil in glass bottles (never plastic because this material gives off chemicals!). So much the better if the oil appears cloudy and dark, it will be that much richer in polyphenols.
Cassidy is a certified dietician with a focus on patients suffering with diabetes. She has more than 10 years of experience, working with patients of different background. She writes health-related article for the Scientific Origin.