In this article, I have discussed foods high in antioxidants. This may help your body in inhibiting the oxidation process.
Along with this, I have also mentioned the benefits of the antioxidants that could help you through the course of your diet routine.
However, if you are also someone searching for foods high in antioxidants, then you might wish to continue reading this article through the end.
Contents
17 Foods High in Antioxidants
Strawberry
This fruit contains a large number of antioxidants and Vitamin c. They contain anthocyanin as an antioxidant.
This is a kind of antioxidant that is rarely found in any other food item. Researchers suggest that a brighter red strawberry has more amounts of antioxidants.
It also helps in the reduction of LDL levels cholesterol.
More info here.
Green Tea
Green tea consists of Polyphenols which have a humongous amount of health benefits. It also consists a protective effect on oxidative stress.
It consists of catechins which also work for the protection of oxidative stress. It might also help to reduce the risk of cancer.
- Contains bioactive compounds.
- Helps to improve brain functions.
- It boosts metabolic rate.
- The presence of antioxidants might help to reduce the risk of Breast Cancer, Prostate Cancer, and Colorectal Cancer.
- Might help to reduce the aging signs.
- Might help in the reduction of bad breath.
- Might prevent cardiovascular diseases.
Additional info could be found here in this governmental article.
Beans
Beans are often recommended by doctors due to their higher values of nutrition. Beans are also considered to be one of the best sources of antioxidants.
It has an oxidant present in it named Kaempferol that holds the prevention against chronic inflammations and cancer.
Some of the studies suggest that this antioxidant is also beneficial in suppressing the growth of cancer in the lungs, growth of bladder, and kidneys.
This governmental post talks more about the antioxidant values.
Spinach
You might be surprised to know the value spinach can add to your nutritional intake. It has a high amount of multivitamins, minerals, fibers, and antioxidants.
The antioxidant present in it is called Zeaxanthin and Lutein which helps in the prevention of eyes from ultraviolet radiation and other wavelengths that are damaging.
Also, people having the problem of poor vision must consume it daily.
Its benefits have been verified here.
Blueberry
Around 9.2 mmol/100gm is the number of antioxidants present in it which is the highest among all the other vegetables and common fruits.
Consumption of blueberry has a lot of health benefits too like controlling hypertension, cholesterol levels, and prevention of brain damage as well as controlling the heart disease risks.
Phyto-Flavinoids and Anthocyanin are the antioxidants present in it which reduces all the above risks with the added benefits of anti-inflammatory properties.
Blueberries also hold values of vitamin c and potassium which provide other additional health benefits too.
More on it here.
Artichokes
These are the best sources of dietary fibers, minerals, and antioxidants. Chlorogenic acid is the antioxidant that is uniquely present in artichokes.
This antioxidant might effectively control heart diseases, cancer, and Diabetes type 2. Earlier artichokes were used for the treatment of liver infections and jaundice too.
Steamed or boiled artichokes have more benefits because steaming might increase the content of antioxidants present up to 8-15 times.
Red/Purple Cabbage
Red cabbage or Purple cabbage are both the same and have no difference apart from their names.
This also contains anthocyanin and would hold the reduction and prevention in the risks of anti-inflammation, cancer, and heart diseases.
It also contains Vitamin C which certainly boosts its antioxidant properties in it. Including this cabbage in the diet also increases immunity and transcends glowing skin.
Somehow according to the research done, steaming this particular vegetable might cause a decrease of around 35% in its antioxidant level while stir-frying might boost the levels of antioxidants present in it.
Beets
Beetroots or beets are the same things with different names. Betalains are the antioxidants present in this particular food.
It is due to these antioxidants beets get their reddish color. It contains some other compounds also that might help in the control of inflammation.
Regular consumption of beetroots might also reduce the pain of osteoarthritis and sometimes inflammation too.
Pecans
These are generally found In Mexico and South America since these places are the natives of this particular food.
Around 10.6 mmol/100 g of antioxidants are present in these and are also a great source of healthy fats and minerals.
Consuming Pecans might also increase the level of antioxidants in the blood and might help in the control of the decreased levels of oxidized LDL.
This means that it could reduce the chances of heart attack and heart diseases. But they should be consumed within a limit since they hold a high amount of calorific values.
Kale
Kale is high in antioxidant properties with a touch of multiple numbers of different vitamins. It regulates cellular functions and is the best source of calcium too.
It fosters good health of bones. It could help in the control of inflammation and cancer.
Purple Grapes
Dark-colored grapes are high in phytochemicals and antioxidants. They help in the prevention of cancer and diseases related to the heart.
Purple grapes could increase the immunity of a person due to the presence of phytochemicals.
These also contain selenium and Vitamin C which are also an add-on to the immune system.
It’s much better to rely on foods with antioxidants rather than relying on the supplements’ antioxidants.
Since antioxidants are a must in a body, therefore, need to add food containing antioxidants to our regular diets.
Comparisons have been done here.
Goji Berry
This is a dried form of two similarly relatable plants namely Lycium Chinese and Lycium Barbarum.
It has been a part of the traditional diet systems of Chinese culture from ancient times.
Since Goji berries are rich in antioxidants and minerals they hold polysaccharides. They have been proved to reduce the risk of cancer and heart-related diseases and also in the reduction of the signs of aging of the skin.
Broccoli
It is known as the powerhouse of antioxidants with a boost of minerals, multivitamins, and fiber.
I recycle the Vitamin C using the flavonoids present in it and add supplementation of carotenoids.
These altogether combine to combat the oxidative stress levels and radicals in the body. It could also be used to treat cancer and heart diseases.
Orange Vegetables
Most orange vegetables contain vitamin A and other essential nutrients. These vegetables contain phytochemicals in a fair amount which could generally help to prevent cancer.
Sweet potatoes, oranges, carrots, butternut squash, and acorn squash are some examples of such fruits and vegetables.
Though there are a very limited number of shreds of evidence regarding the benefits of orange vegetables including these in your diet could help to improve the number of antioxidant levels in your body in a day to day life.
The bioavailability of orange juices has been discussed in this governmental article.
Cranberry
It is full of fiber content packed with vitamin c and holds a very low-calorie count. It has antioxidants that help in the battle of immunity fight against diseases.
It has more amounts of antioxidants when compared to the other berries in the berry family.
It could help the body combat various diseases like cancer and heart-related problems.
Turmeric
Due to the presence of curcumin, turmeric holds its antioxidant nature. The best part is that it has the flexibility of mixing up anything which could be cooked.
Having multivitamin properties a single cup of turmeric milk in a regular diet can give your immunity a literal boost. It has also anti-aging properties present in it.
Overall health benefits have been discussed here.
Java Plum
It is the Indian blackberry or Jamun has an excellent antioxidant property in it. It holds gallic acid, ellagic acid, flavonoids, and anthocyanins along with multivitamins.
These could help in the smoothening and detoxifying of the body from within along with the proper functioning of the organs too.
Benefits of Antioxidants
- Helps in the reduction of health risks.
- Improves brain function.
- Reduces aging signs.
- Helps in the Growth of Hair.
- Reduction in Hyperpigmentation.
- Reduction in the Risk of most Coronary Diseases.
Best Antioxidant Food That You Must Include In Your Daily Diet
Some of the brightly colored fruits and vegetables contain antioxidants. The fundamental function of an antioxidant is to defend our body cells from all the radical damages.
These free radicals if approached to a higher level can certainly weaken the cell structures causing chronic diseases like Type II diabetes, cancer, or heart diseases.
These all are a result of oxidative stress that causes a severe impact on DNA. If you are looking for several ways of protecting your body from free radical damages then you would need to include food containing antioxidants in your regular diet.
There are a lot of vegetables and fruits present which contain a rich amount of antioxidants. Here in this article, we are going to throw some light on such beautiful natural antioxidant resources.
However, there is a Ferric Reducing Ability of Plasma test also available. The more the value of the test, the better it holds.
Conclusion
Antioxidants are one of the chemicals that help in the prevention of oxidative stress and free radicals primarily. It could also help in the protection of cell damage in the body.
Antioxidants are present in the natural food resources and must be taken necessarily to reduce a lot of kind of inflammatory problems and other diseases related to the heart as well as cancer.
They might even show a better improvement in the patients dealing with the above issues.
- The texts and images in this article are only for informational purposes.
- Anything in this article is not intended to provide any medical advice or treatment.
- Consult a nutritionist for a change in diet as per your body requirements.
- FDA authority has not evaluated this article.