10 foods with antioxidant properties and how to prepare them

Today we will talk about foods with antioxidant properties so that you can include them in your diet and achieve a balance of nutrients.

• Blackberries. Blackberries are one of the fruits that provide the most antioxidants to our body, specifically they are rich in anthocyanin and pterostillbene. A delicious way to eat them is by making a blackberry jelly or in a red fruit-flavored Cambridge milkshake.
• Blueberries.  They are low in sodium, fat-free and rich in fiber. They also have an astringent and diuretic function and are rich in vitamin C. They can be consumed dehydrated, in a good salad or with natural yogurt.
• Apple. It is the only fruit that almost everyone can eat and at any time of the day, without causing dietary incompatibilities. It can be eaten raw, cooked, or combined with other foods, try it chopped in a salad
• Green Tea. It contains between 2% to 4% caffeine, keeping you alert. Also, the antioxidants and other chemicals in green tea can help protect the heart and blood vessels. Take it in the morning hot and without sugar.
• Came. Studies have been done where it has been seen that wine consumption activates the SIRT1 gene, which prevents the formation of new fat cells and helps mobilize existing ones. The optimal daily dose is 1 glass of alcohol or 40 ml per day.
• Asparagus. Some studies have shown that frequent and permanent consumption of asparagus contributes positively to the prevention of cancer. Consequently, its habituation in the diet is recommended. Eat them with ½ tbsp olive oil and balsamic vinegar.
• Artichoke. Contains Inulin which helps keep blood glucose levels stable. This property makes it a highly recommended food for diabetics since it lowers blood sugar levels. Try making an artichoke cream or in a delicious salad.
• Prune. They contain a large amount of fiber, minerals and antioxidants, being a natural and long-used remedy for cases of moderate constipation. Eat them alone or with natural yogurt.
• Grapes. They are rich in potassium and magnesium, minerals that are involved in the contraction of muscles and the heart. One way to enjoy them is by making grape juice or alone as a snack.
• Beans. They are a rich source of proteins and carbohydrates, in addition to being a good source of B complex vitamins such as niacin, riboflavin, folic acid and thiamine. Eat them in a soup or as a garnish for your protein portion. In fact, combining them with cereals increases their bioavailability in the body.