They also contain sulforaphane , especially concentrated in broccoli sprouts, which supports the natural processes of cellular protection and detoxification.
Another important compound is indole-3-carbinol , which is involved in the regulation of hormonal balance and is the subject of research in hormone-dependent tumors.
How to consume: raw, lightly steamed, or in the form of sprouts.
2. Turmeric
Turmeric contains the active substance curcumin , which is among the most researched natural anti-inflammatory compounds.
Curcumin:
helps control inflammatory processes
participates in the protection of cells from oxidative stress
being studied as a complementary element to conventional therapies
How to consume: as a spice, in tea, so-called “golden milk”, or in the form of supplements – best in combination with black pepper for better absorption.
3. Wild berries
Blueberries, raspberries, blackberries, cranberries, strawberries, elderberries and other wild berries are extremely rich in antioxidants.
They contain substances like ellagic acid and pterostilbene , which help protect cells from damage. Wild berries tend to have higher nutritional value and lower pesticide content.
How to consume: fresh, frozen, in smoothies or as a snack.
4. Garlic
Garlic contains over 200 bioactive compounds and has been widely studied for its antimicrobial and immunostimulating properties.
He:
helps neutralize harmful substances
supports gastrointestinal health
contributes to the balance of intestinal microflora
How to consume: raw, after standing for 10 minutes after cutting, or as part of ready-made dishes.
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