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The best antioxidant bombs on your plate!

Baies - Clean Eating - We Are Clean

We enjoy it and our cells thank us. They are antioxidants, substances found in certain foods that have the ability to act as bulletproof vests between free radicals and the body.

These substances have the power to prevent - and at least delay - cellular damage caused by free radicals. These radicals are formed upon contact with oxygen via breathing, stress and all sorts of inflammatory phenomena. When they come into contact with free radicals, cells deteriorate prematurely, leading to the appearance of pathologies generated by oxidative stress. To combat this phenomenon, there is nothing better than eating foods rich in antioxidants, and preferably... the richest! To make the most of them, remember to vary your sources and always put as many colors as possible on your plate.

B for Berries.

Berries - Clean Eating - We Are Clean

And in particular, goji berries, a small food with the highest antioxidant rate in the fruit family! And that's thanks to the large amount of vitamin C they contain. Combined with vitamin A, calcium, iron, selenium, zinc, phosphorus, beta-carotene, goji berries fight against cellular aging, particularly skin aging, and help boost the immune system.

Berries, in general, are super interesting because they are rich in nutrients for a tiny caloric intake. Why are they number 1 in anti-radicals? Because they spend their time protecting themselves from the sun (ripening and coloring are in fact, like tanning for humans, a way of shielding themselves from UV radiation). And since their "skin" is very thin, berries produce even more antioxidants to protect their pulp (for example, blueberries produce anthocyanins, an antioxidant pigment as well as an anti-inflammatory).

C for Chocolate (Dark!).

dark chocolate - Clean Eating - We Are Clean

It was known to be rich in magnesium and was often credited with anti-depression properties. But dark chocolate (and even better, raw) is also very rich in antioxidants and its properties go as far as reducing the risks of cardiovascular and inflammatory diseases. It is said to have a beneficial effect on cholesterol and blood pressure.

E for Spinach. Its myth? Being an iron bomb. The reality? Spinach is packed with vitamins, minerals and of course, antioxidants, particularly lutein (ideal for protecting the eyes) and zeaxanthin (another pigment in the carotenoid family), two substances that protect the eyes from the light rays that damage them. Spinach, like green leafy vegetables, is even recommended for preventing macular degeneration.

E for Spinach.

spinach - Clean Eating - We Are Clean

Its myth? Being an iron bomb. The reality? Spinach is packed with vitamins, minerals and of course, antioxidants, especially lutein (ideal for protecting the eyes) and zeaxanthin (another pigment in the carotenoid family), two substances that protect the eyes from the light rays that damage them. Spinach, like green leafy vegetables, is even recommended for preventing macular degeneration.

F for Raspberry.

Raspberries - Clean Eating - We Are Clean

They are praised for their nice content of vitamin C, manganese, and antioxidants supposed to be positively responsible for a beneficial action in the prevention and cure of certain cancers (particularly breast cancer). A recent study conducted by the Laboratory of the Agricultural and Fisheries Research and Training Institute (Alameda del Obispo de Cordoba) highlighted the action of raspberry compounds (in particular their polyphenols) on the colon. Bacteria present in the colon would transform certain molecules of raspberries into phenolic acid, highly beneficial for health (Bachberry study-project).

H for Bean.

Beans, and more specifically pinto beans, contain proteins, fibers and… kaempferol, an anti-inflammatory flavonoid that slows the growth of malignant cells on cancer cells in certain breast, lung, kidney and bladder cancers. Like all legumes, this bean is rich in iron, magnesium, zinc, calcium, potassium, vitamin B6… And, while red meat is rich in saturated fats, legumes do not contain any. Be careful not to eat them with every meal, because certain tannins can reduce the absorption of nutrients (zinc, calcium, magnesium) provided by other foods. A study conducted in 2020 by an Iranian researcher highlighted the benefits of consuming legumes and nuts on the prevention of breast cancer (study, Yaser Sharif), another American study made the same observation (Meera Sangaramoorthy et al, Cancer Med., 2018).

L for Orange Vegetable.

The orange pigment, beta-carotene, is an essential antioxidant! It has the particularity of being metabolized into vitamin A by the body. A champion for boosting immune defenses, it also prevents the onset of many diseases, particularly cardiovascular diseases. Beta-carotene is found in sweet potatoes, carrots, pumpkins, apricots, oranges, mangoes, and melons.

O for Trace Elements.

Fish - WE ARE CLEAN - CLEAN EATING

You will find (in addition to vitamin E) the main trace elements - such as zinc, selenium and copper - in poultry, egg yolk, wholemeal flours, shellfish, fish, seafood, offal and nuts.

S for Spirulina.

Spirulina - Clean Eating - We Are Clean

If producers of spirulina, a small algae, have been flourishing all over the planet for a few years, it is because it is the most complete food that can be found. It contains a super antioxidant, phycocyanin. This pigment gives its blue color to the beneficial algae. Phycocyanin (called phyco by experts) effectively fights against free radicals and more than any other nutrient, it is a super anti-inflammatory. Opt for spirulina in powder or tablet form (test once a week before increasing the number of doses) or better still, because it is highly concentrated, consume phycocyanin directly.

T like… Tea!

Tea - Clean Eating - We Are Clean

Green tea (like good wine, grape juice, olive oil) contains catechins (about 70 mg per 100 ml of green tea). These flavonoids, powerful antioxidants, are also present in black tea but in smaller quantities (four times less!). Indeed, the fermentation of the leaves transforms the catechins into other components. Be careful, the ideal is to drink three cups of green tea per day, spread out over the day and outside of meals to limit its interaction with iron. It reduces its absorption by the body. Favor Japanese green teas, the richest in catechins and, even better, Matcha tea.

Grab your shopping carts and head to natural health food stores and market gardeners' stalls (preferably organic or those whose supply chains you know) to stock up on antioxidants... while enjoying yourself.

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