Including foods rich in antioxidants, such as air pollution, tobacco smoke, UV rays, alcohol, and fried foods, has never been more important than ever. All of these are exposed to a myriad of sources of oxidative stress.Our fast modern lifestyle has also spurred chronic health spikes, but the good news is that including antioxidant-rich foods in your diet keeps your body in this constant state. Is that it can help you withstand the attack. Free radicals..
You may be wondering, What are antioxidants?? In short, antioxidants are molecules built to counteract the harmful effects of oxidative stress, maintain cell integrity, and protect DNA from damage. Eating foods rich in antioxidants can even delay the aging process. However, since our body is unable to synthesize most of these important compounds, they must be taken with food.
Not sure where to find them? Don’t worry. In this article, we’ll discuss 10 great examples of antioxidant-rich foods that help fight free radicals and improve long-term health.You may find us too 7-day plant-based diet meal plan Helps you learn new ways to incorporate antioxidant-rich foods into your daily diet.
Berry
Berry is a true nutritional power. Fruits such as strawberries, blueberries, blackcurrants and cranberries are one of the best sources of vitamins and fiber..Multiple studies, including those published in International Journal of Molecular Science (Opens in a new tab)Shows that regular intake of berries can significantly reduce the level of inflammation and significantly reduce the risk of developing cardiovascular disease and certain types of cancer.
These powerful health-promoting properties extend to exceptional levels of antioxidants in these fruits, such as phenolic acids, flavonoids, and vitamin C.
All fruits from this family benefit our health, but some exhibit stronger antioxidant properties than others.According to the review published in Food (Opens in a new tab) Journals, blackcurrants and blueberries tend to have the highest concentrations of these important compounds.
pomegranate
Pomegranate is a small red fruit filled with crispy and juicy seeds.Review published in International Journal of Chemistry Research (Opens in a new tab) We have shown how these fruits can help host various infectious diseases and reduce the risk of developing chronic diseases such as: Osteoarthritis, Type 2 diabetes And Alzheimer’s disease.
Pomegranates are not as popular as berries, but they contain relatively the same levels of health-promoting nutrients.According to the review published in Journal of Food Bioactives (Opens in a new tab)They are a rich source of many different antioxidants, including ellagic acid, gallic acid, anthocyanins, and ellagitannin.
plum
Sweet and juicy plums are another example of excellent foods rich in antioxidants.As explained in the analysis published by Journal of Agricultural and Food Chemistry (Opens in a new tab)One medium-sized fruit contains about 6.5 mg of Vitamin C (almost 10% of the recommended daily intake).
Multiple studies included in the reviews published in Phytotherapy research (Opens in a new tab) Regular intake of plums has been demonstrated to improve cognitive function, bone density, and cardiovascular health.
Dark chocolate
If you want to increase your antioxidant intake, consider making dark chocolate your next snack. The bitterness of dark chocolate may not be what everyone likes, but it’s one of the healthiest items you can find in the confectionery aisle. Its main ingredient, cocoa powder, is a rich dietary source of flavonoids such as catechins, epicatechins and procyanidins.These are compounds that have been shown to decrease inflammation Improves level, cardiovascular health and contributes to a better immune response.
According to the review published in Oxidative medicine and cell lifespan (Opens in a new tab), Cacao consumption can also have a positive effect on insulin resistance, cognitive function, and mood. It is worth noting that the more chocolate is processed, the less antioxidant capacity it has. For maximum benefit, aim for minimal processed chocolate with a high cocoa content.
Beet root
Beetroot is arguably one of the best antioxidant-rich foods you can include in your diet. There are multiple health benefits associated with their consumption. These root vegetables provide large amounts of nitrate, a compound that directly affects the function of our cardiovascular system.
Beetroot juice also contains large amounts of antioxidant and anti-inflammatory polyphenols. These vegetables are especially abundant in betalain, a polyphenol that gives a characteristic purple color.
According to the review published in Nutrients (Opens in a new tab) Journals, regular consumption of beetroot and beetroot juice can lead to lower levels of inflammation, increased cognition, improved blood pressure, and a significant reduction in the risk of developing some types of cancer. ..Review published in Sports medicine (Opens in a new tab) It also suggests that there is some evidence that beetroot juice can have a significant impact on athletes’ sports performance.
Green leafy vegetables
Green leafy vegetables are the basis of a healthy diet. Kale, spinach, watercress, cabbage, and lettuce are not only very low in calories and dietary fat, but also provide significant amounts of fiber, vitamins, and minerals.
Spinach is a good example of green leafy vegetables that are high in antioxidants.Research published in Food and function (Opens in a new tab) Regular intake of spinach has been shown to reduce the risk of developing obesity, type 2 diabetes, atherosclerosis, and some types of cancer.
In addition, this green leafy vegetable may be uniquely beneficial to our eye and brain health. It contains two powerful carotenoid antioxidants: lutein and zeaxanthin.And according to the review published in Nutrition review (Opens in a new tab) Journal, lutein and zeaxanthin absorb the harmful blue light that enters the eye and protect this important organ from degeneration.
artichoke
Artichokes are vegetables that taste like asparagus and are most commonly found. Mediterranean diet.. They are a rich source of inulin and Prebiotics Fiber, potassium, vitamin C.
According to a recently published review International Journal of Molecular Science (Opens in a new tab), Artichokes have been shown to have strong anti-inflammatory and antibacterial properties. These characteristically bulky vegetables are also a rich source of antioxidants such as vitamin C, hydroxycinnamic acid, polyphenols and flavonoids.
Legumes: beans, lentils, peas
When thinking about antioxidant-rich foods, legumes (beans, lentils, peas) will not come to mind. However, many of these examples of these staples provide large amounts of polyphenols with strong free radical capture capacity.
According to the analysis published in Journal of Food Science (Opens in a new tab), Yellow peas, green peas, chickpeas, soybeans, common beans, lentils, and red green beans are lentils with the highest antioxidant capacity. they again, The best source of vegan protein to include in your diet Rich in dietary fiber.
nuts
Nuts are very high in calories and dietary fat, but they have many health benefits.Review published in Nutrients (Opens in a new tab) Regular intake of nuts has been shown to significantly reduce the risk of developing many chronic diseases, including cardiovascular disease, type 2 diabetes, obesity, gallstones, and certain types of cancer. .. One of the reasons behind this positive effect is that these staple foods contain many different carotenoids, phytosterols (vegetable steroids), and ellagic acid, which have powerful antioxidant properties.
And according to the comparison published in Food science and technology (Opens in a new tab) Journals, walnuts and pecan nuts tend to show the best ability to remove free radicals.
Oats
Oatmeal is great for breakfast. It is nutritious and can be easily combined with your favorite toppings. Also, protein, dietary fiber, calcium, vitamins B, C, E, K..
According to the review published by Antioxidant (Opens in a new tab) Journals and oats contain high levels of many important antioxidants, including beta-carotene, polyphenols, chlorophyll, and flavonoids. They have been shown to be excellent in removing free radicals, activating cell repair mechanisms, and protecting against cell damage. Food (Opens in a new tab) journal.
References
Antioxidant.. (March 3, 2021). Nutrition source. https://www.hsph.harvard.edu/nutritionsource/antioxidants/ (Opens in a new tab)
Antioxidants: Details. (2013). National Complementary Integrative Medicine Center. https://www.nccih.nih.gov/health/antioxidants-in-depth (Opens in a new tab)
