Antioxidants,
a type of substance produced in the body, are found in a variety of foods.
These substances help to protect cells from potential harm caused by free
radicals, which can lead to oxidative stress. This can cause damage to Deoxyribonucleic
acid (DNA) and other essential structures in cells, and can increase the risk
of chronic disease. Eating an antioxidant-rich food may help to increase the
levels of antioxidants in the blood, which in turn can reduce oxidative stress
and reduce the risk of diseases.
This article review the top
15 antioxidant rich foods, and its related other important information.
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| Top 15 antioxidant rich foods |
What are health benefits of antioxidants?
Eating a healthy diet
particularly fruits and vegetables gives antioxidants properties, and provides
numerous health benefits, as follows:
- May help fight oxidative stress
- Reduce the risk of developing certain diseases
- Provides vitamins A, C, E, selenium and carotenoids, like beta-carotene, lutein, lycopene, and zeaxanthin
Following are the top 15 antioxidant rich foods:
A. Antioxidant
fruits:
1. Purple or red grapes –
Grape
varieties such as Purple and Red have been found to contain Vitamin C,
Selenium, and Antioxidants, specifically Anthocyanins and Proanthocyanins.
These antioxidants may be beneficial in protecting individuals from
cardiovascular disease or cancer.
2. Strawberries - Strawberries are a widely beloved fruit due to their sweetness, versatility, and antioxidant and vitamin C content. Antioxidants such as anthocyanins have been linked to a reduced risk of heart disease, as they are known to reduce levels of LDL cholesterol and raise HDL cholesterol. Additionally, research has suggested that strawberries may reduce inflammation and lower blood pressure, potentially aiding in the prevention of heart disease.
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| Strawberries are rich in anitoxidants |
3. Blueberries - Blueberries are a superfood because they're packed with nutrition, vitamins, and minerals. Plus, they're packed with antioxidants, which can help improve brain function, keep bones strong, and lower the risk of heart disease. Some studies even said that blueberries have the highest antioxidant capacity of any common fruit. Plus, because they contain antioxidants, they've been shown to lower LDL cholesterol and blood pressure, and they're super low in calories too.
4. Orange vegetables- Lots of orange veggies are packed with vitamins A and other good stuff. They also have a ton of phytochemical stuff that can help keep your heart healthy and keep you cancer-free. You can find them in things like sweet potatoes and carrots, as well as Butternut Squash and other veggies that have lots of antioxidants.
B. Antioxidant
vegetables:
5. Beetroot - Beetroot is a great vegetable with an earthy flavor and lots of fiber, iron, and antioxidants. It's especially packed with beta-carotene, which gives it its reddish color and has been linked to health benefits. Studies have shown that beetroot may help reduce inflammation, as well as reduce free radicals.
6. Spinach - Spinach is one of the most nutritious veggies you can get - it's packed with vitamins, minerals and antioxidants, and its super low in calories. Plus, it's packed with antioxidants like lutein, zeaxanthin and more. These antioxidants can help protect your eyes from UV rays and other harmful light, and they can also help fight free radicals that can cause damage to your eyes over time.
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| Spinach is the most nutritious veggies of antioxidants |
7. Red cabbage - Cabbage, also known as red cabbage or purple cabbage, is packed with nutrients and antioxidants. It's got four times more antioxidants than regular cooked cabbage, thanks to its anthocyanin compounds that give it its color. These antioxidants have been linked to a range of health benefits, like reducing inflammation, protecting heart health, managing diabetes, helping with weight control, and even reducing the risk of some cancers. Plus, red cabbage is a great source of Vitamin C, which helps keep your skin healthy and strong.
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| Red cabbage is packed with nutrients and antioxidants |
8. Artichokes - Artichokes is a tasty and healthy vegetable that is rich in nutrients, fiber, minerals, and antioxidants. It has been used in ancient times as a remedy for liver conditions such as jaundice. Artichokes are particularly rich in an antioxidant called chlorogenic acid which may help protect against certain types of cancer and diabetes, as well as heart disease.
9. Beans - Beans are an excellent source of proteins, phytonutrients and dietary fiber that are low in calories and high in vitamins and minerals. They are also one of the top vegetable antioxidants that can help with regular bowel movements. However, some beans, such as pinto beans, contain a special type of antioxidant that has been linked to amazing health benefits. These benefits include reduced chronic inflammation, and suppression of cancer growth in breast tissue, bladder tissue, kidney tissue, and lung tissue.
10. Broccoli – Broccoli and leafy vegetables are packed with phenolics, which are a type of chemical produced by plants to resist oxidative stress. Phenolics play an important role in human health, as they are packed with antioxidants and have anti-cancer benefits that may help protect against diseases, inflammations, and allergies.
11. Kale - Kale is an abundant cruciferous vegetable that is rich in vitamins A, C and K, as well as a variety of antioxidants. Its popularity as a health food and a strong winter vegetable has made it one of the most sought-after greens on the planet. Kale is particularly rich in antioxidants, with some varieties containing nearly twice the amount of antioxidants as green kale. This is due to the presence of anthocyanin and other antioxidants that give kale its vibrant color.
C. Other
foods:
12. Walnuts – They are high in fiber, protein and unsaturated fats and are considered to be the healthiest nuts. They may help protect brain cells and improve memory. They contain high levels of polyphenols, which work with antioxidants to reduce oxidative stress. They may help reduce inflammation, control weight and prevent diseases like cancer.
13. Oats – Oats are a high-quality cereal grain that can be found in various forms, such as milk, flours, granolas, cosmetics, and dog treats. Whole oats are rich in antioxidants that may help reduce chronic inflammation associated with heart disease, diabetes, and other conditions. Oats are also considered to be a good food for weight loss. Oats have high soluble fiber levels, which allow them to absorb water easily. This helps to slow down digestion and make you feel fuller.
14. Dark chocolate - The consumption of cocoa-rich products such as dark chocolate has been linked to a range of health benefits, including a reduced risk of heart disease, inflammation, and reduced risk of high blood pressure. The antioxidant content of dark chocolate is estimated to be up to 15 millimonoles (mmol), which is greater than that of blueberries or raspberries. Furthermore, dark chocolate may have other health benefits, including improved cognition, reduced memory loss, and increased mood.
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| Dark chocolate consists rich amount of antioxidants |
15. Pecans - Pecans, which come from North America, are a great choice for people who want to stay healthy. They're packed with healthy fats and minerals, plus they're packed with calories. Plus, they can help boost your blood's antioxidant levels. Some studies even found that eating pecans every day for 8 weeks can help improve the levels of antioxidants in the blood of people at risk for heart disease, and it can also help lower your total cholesterol (bad cholesterol and LDL cholesterol) and triglycerides (bad cholesterol and triglycerides). They're also packed with calories, but they can be really helpful for losing weight.
Conclusion:
You can eat a bunch of different foods that are packed with antioxidants
to help boost your health. Antioxidants can help keep your heart and eyes
healthy, stop cancer, and help protect you from other common diseases. Plus,
antioxidants can fight off free radicals that can build up and cause oxidative
stress, which can lead to type 2 diabetes and other chronic diseases. Eating a
diet full of antioxidants can help balance out free radicals and reduce your
risk of these diseases. There are lots of foods out there that are loaded with
antioxidants and can help you get the health benefits you need.
FAQ:
Q1. Are
there specific fruits high in antioxidants?
Answer: Yes, Fruits are rich in antioxidants. Some fruits
are particularly high in antioxidants, such as berries, which are packed with
various beneficial compounds, such as anthocyanin and flavonoid. Other fruits
that are high in antioxidants include pomegranate, oranges and grapes.
Q2. What
are some common sources of natural antioxidants?
Answer: Antioxidants
can be found in a variety of natural sources, including berries, citrus fruit,
leafy green vegetables, cruciferous vegetables, broccoli, and Brussels sprouts,
as well as in certain types of nut, seed, and grain sources. Therefore, it is
important to maintain a balanced antioxidant intake.
Q3. How
can I incorporate more antioxidant-rich foods into my diet?
Answer: You can add
more antioxidant-packed foods to your diet by adding lots of colorful fruits
and veggies to your meals. Look for lots of different kinds of berries, green
veggies, and citrus fruit. You can also increase your antioxidant intake by
adding nuts and seeds, as well as whole grains.
Q4. What are potential
risks of taking antioxidant supplements?
Answer: Eating
healthy is the best way to get antioxidants, and there are no concerns about
the safety of antioxidants derived from food sources. However, taking high
doses of antioxidants may increase the risk of illness, drug interactions,
hemorrhagic stroke, and prostate cancer. High doses of vitamin E supplements
may also increase the risk of lung cancer among smokers, and antioxidants may
interact with certain medications, increase the risk of bleeding, and may not
be recommended during cancer treatment.
Additionally, few studies have found that vitamin E supplements do not
reduce the risk of cardiovascular events, such as heart attack or stroke, or
cancer. Additionally, there are no beneficial effects on diabetes or cancer
from antioxidant supplements, and supplements containing selenium and vitamin E
have not been shown to prevent prostate cancer, even after follow-up studies.
Reference used:
https://www.healthline.com/nutrition/foods-high-in-antioxidants
https://www.medicalnewstoday.com/articles/325873
https://www.everydayhealth.com/diet-nutrition/high-antioxidant-foods-that-prove-food-is-medicine/
https://www.emedicinehealth.com/what_foods_have_the_highest_antioxidants/article_em.htm
https://health.clevelandclinic.org/what-do-antioxidants-do/
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