Antioxidants are molecules that can protect your cells from free radicals, which can cause heart disease, cancer, and other disorders. Free radicals are chemicals that are formed by your body as it digests food or when you are exposed to tobacco smoke.
Antioxidants such as vitamins C and E, as well as carotenoids, may help protect cells from free radical damage. Flavonoids, tannins, phenols, and lignans are examples of naturally occurring antioxidants. The finest sources are plant-based foods. Fruits, vegetables, entire grains, nuts, seeds, herbs and spices, and even cocoa are examples.
As an added benefit, antioxidant-rich fruits, vegetables, and whole grains are often high in fiber, rich in vitamins and minerals, and in saturated fat and cholesterol. So take advantage of the variety.
12 Antioxidant-Rich Healthy Foods
Several nutrient-dense foods, such as berries, nuts, and vegetables, are high in antioxidants. Certain foods have also been related to additional health advantages, including the prevention of chronic disease.
Antioxidants are chemicals contained in foods that are created by your body. They help protect your cells from free radicals, which are potentially dangerous substances.
When free radicals build up, they can lead to oxidative stress. This has the potential to harm your DNA and other essential components in your cells.
Persistent oxidative stress can raise your risk of developing chronic diseases like cancer, heart disease, and type 2 diabetes.
Fortunately, consuming an antioxidant-rich diet can help improve your blood antioxidant levels, reducing oxidative stress and the risk of certain diseases.
Many techniques are used by scientists to determine the antioxidant content of foods.
The FRAP, ferric reducing ability of plasma, analysis is one of the best. It determines how well foods can neutralize a certain free radical to determine their antioxidant content.
The greater the FRAP value, the higher the antioxidant content of the food.
The following are the top 12 antioxidant-rich foods.
1. chocolate (dark)
Dark chocolate is healthy, which is great news for chocolate lovers. It has more cocoa and minerals than conventional chocolate, as well as more antioxidants and minerals.
According to a FRAP investigation from 2010, dark chocolate contains up to 15 millimoles of antioxidants per 3.5 ounces/100 grams (g). This is greater than raspberries and blueberries, which contain up to 4 and 9.2 mmol of antioxidants in 100 grams.
Furthermore, antioxidants found in cocoa and dark chocolate have been linked to numerous health advantages, including lower inflammation and risk factors for heart disease.
A study of 31 research, for example, looked at the relationship between cocoa consumption and blood pressure in adults with normal and high blood pressure.
Eating cocoa-rich foods, such as dark chocolate, decreased systolic and diastolic blood pressure levels more efficiently than a cocoa beverage.
Another older study discovered that dark chocolate increases blood antioxidant levels which means it can reduce the risk of heart disease. It also increases HDL (good) cholesterol levels and inhibits LDL (bad) cholesterol from oxidizing.
Oxidized LDL cholesterol is dangerous because it causes inflammation in the blood arteries, which increases the risk of heart disease.
2. Pecans
Pecans are a variety of nut that is indigenous to North America. They are abundant in antioxidants and a wonderful source of healthy fats and minerals.
According to a Frap, 100 grams of pecans contain up to 10.6 mmol of antioxidants.
Furthermore, pecans can help boost antioxidant levels in the blood.
For example, one study discovered that eating pecans every day for 8 weeks raised blood antioxidant levels in people, which can reduce the risk of heart disease.
Another 8-week study found that persons who ate pecans had lower levels of total cholesterol, LDL (bad) cholesterol, and triglycerides as compared to a control group.
Although pecans are heavy in calories, they are high in beneficial fats. As a result, it’s critical to limit your portion sizes, especially if you’re attempting to lose weight.
3. Blueberries has high antioxidants
Despite being low in calories, blueberries are high in minerals and antioxidants.
Blueberries provide up to 9.2 mmol of antioxidants per 3.5 oz, according to a FRAP study (100 g).
According to research, blueberries have one of the greatest antioxidant capabilities of any popular fruit.
Furthermore, test-tube and animal studies have demonstrated that the antioxidants in blueberries may postpone the loss of brain function that occurs with aging.
Blueberries’ antioxidants, according to researchers, may be responsible for this effect. They are considered to accomplish this by neutralizing damaging free radicals, decreasing inflammation, and changing the expression of specific genes.
Furthermore, antioxidants in blueberries, particularly anthocyanins, have been found to lessen risk factors for heart disease by lowering LDL cholesterol levels and blood pressure.
4. strawberries
One of the world’s berries is Strawberries. They’re tasty, versatile, and high in vitamin C and antioxidants.
Strawberries contain up to 5.4 mmol of antioxidants per 3.5 oz, according to a FRAP study (100 g).
Strawberries also contain anthocyanins, a type of antioxidant that gives them their red color. Strawberries with a higher anthocyanin concentration have a brighter hue.
Anthocyanins have been proven in studies to help to lower LDL (bad) cholesterol and increase HDL (good) cholesterol which promotes reducing the risk of heart disease.
A meta-analysis of ten studies discovered that taking an anthocyanin supplement significantly lowered LDL cholesterol in persons with heart disease or high LDL levels.
5. Artichokes
Artichokes are a delicious and nutritious food that is not widely consumed in North America.
They do, however, have a long history; in ancient times, their leaves were used to treat liver disorders such as jaundice.
Artichokes are high in dietary fiber, minerals, and antioxidants.
Artichokes has up to 4.7 mmol of antioxidants per 100 grams.
Artichokes are particularly high in antioxidant chlorogenic acid. According to research, chlorogenic acid’s antioxidant and anti-inflammatory properties may lessen the incidence of some malignancies, type 2 diabetes, and heart disease.
Artichokes’ antioxidant content varies depending on how they are prepared.
According to a 2008 study, boiling artichokes increases their antioxidant content by eightfold, while steaming them increases it by fifteenfold. Frying artichokes, on the other hand, may lower their antioxidant value.
6. Goji berries.
These berries are the dried fruits of two plants that are closely related, Lycium barbarum and Lycium chinense.
They’ve been used in traditional Chinese medicine for 2,000 years.
Goji berries are frequently touted as a superfood due to their high vitamin, mineral, and antioxidant content.
Goji berries have 4.3 mmol of antioxidants per 100 grams, according to a FRAP study (100 g).
Furthermore, goji berries contain Lycium barbarum polysaccharides, which have been associated with lower cancer and heart disease.
Also, goji berries may be particularly helpful in increasing blood antioxidant levels.
Healthy older adults in one research took a milk-based goji berry drink for 90 days, daily. Their blood antioxidant levels were increased by 57% by the end of the research.
While goji berries are healthy, they can be costly to consume on a regular basis.
Furthermore, there has only been a few human studies on the effects of goji berries. While these studies suggest their health advantages, further human-based research is required.
7. Raspberries
Raspberries are soft, tart berries that are commonly used in sweets. They’re high in dietary fiber, vitamin C, manganese, and antioxidants.
According to FRAP data, raspberries contain up to 4 mmol of antioxidants per 100 grams.
Numerous studies have connected raspberries’ antioxidants and other components to a lower risk of cancer and heart disease.
According to an analysis of five research, the anti-inflammatory and antioxidant characteristics of black raspberries may slow down and decrease the symptoms of a variety of malignancies.
Furthermore, the antioxidants in raspberries, particularly anthocyanins, may help to reduce inflammation and oxidative stress. This may lower the risk of developing heart disease.
Having said that, the majority of the data for raspberries’ health benefits come from test-tube studies. The additional human study is required before recommendations may be made.
8. Kale
Kale is a cruciferous vegetable and one of the vegetables grown from the species Brassica oleracea. Broccoli and cauliflower are also members.
Kale is one of the most nutrient-dense greens available, high in vitamins A, K, and C. It’s also high in antioxidants, with up to 2.7 mmol per 3.5 oz serving (100 g).
Red kale types, such as red and red Russian kale, on the other hand, may have twice as much. Which means they have up to 4.1 mmol of antioxidants per 100 grams.
This is due to the fact that red kale contains higher anthocyanin antioxidants as well as various other antioxidants that give it its brilliant color.
Kale is also a good plant-based supply of calcium, which is a crucial mineral for bone health and other cellular activities.
9. red cabbage
Red cabbage has a high nutritional profile. It is high in antioxidants and high in vitamins C, K, and A. It is also known as purple cabbage.
A FRAP research found that red cabbage contains up to 2.2 mmol of antioxidants per 100 g.
This is more than four times the antioxidant content of conventionally cooked cabbage.
Red cabbage has the presence of anthocyanins, a type of antioxidant that gives red cabbage its color. Strawberries and raspberries also contain anthocyanins.
Many health advantages have been associated with anthocyanins. They have the potential to reduce inflammation, protect against heart disease, and lower the risk of some malignancies.
Furthermore, red cabbage is high in vitamin C, which functions as an antioxidant in the body. Vitamin C may aid in immune system strengthening and skin firmness.
Surprisingly, how red cabbage is prepared can influence its antioxidant levels.
Boiling and stir-frying red cabbage may increase its antioxidant profile. However, steaming red cabbage decreases its antioxidant content by nearly 35%.
Red cabbage is a tasty method to boost your antioxidant intake. Its crimson hue is due to a high concentration of anthocyanins, a type of antioxidant that has been linked to numerous health advantages.
10. Beans
Beans are a broad category of legumes that are both cheap and nutritious. They are also extremely high in fiber, which can help you maintain regular bowel motions.
Beans are extremely high in antioxidants, making them one of the greatest vegetable sources. Green broad beans have up to 2 mmol of antioxidants per 100 grams, according to a FRAP study (100 g).
In addition, some beans contain a special antioxidant called kaempferol. This antioxidant has been associated with numerous health advantages, including reduced chronic inflammation and cancer development suppression.
Many animal studies, for example, have discovered that kaempferol may inhibit the formation of malignancies in the breast, bladder, kidneys, and lungs.
However, given the majority of the research supporting kaempferol’s advantages has been conducted in animals or test tubes, more human-based studies are required.
11. Beets
Beets, usually known as beetroot, are the roots of a vegetable called Beta vulgaris. They have a pleasant earthy flavor and are high in fiber, potassium, iron, folate, and antioxidants.
Beets have up to 1.7 mmol of antioxidants per 3.5 ounces, according to a FRAP study (100 grams).
They’re particularly high in a type of antioxidant known as betalains. They are responsible for the reddish color of beets and have been connected to health benefits.
Many in vitro studies, for example, have linked betalains to a decreased incidence of colon and digestive tract malignancies.
Beets also contain additional chemicals that may aid in reducing inflammation. According to one study, ingesting betalain capsules manufactured from beetroot extract considerably reduced osteoarthritis pain and inflammation.
12. Spinach
One of the most nutrient-dense veggies is spinach. It’s high in vitamins, minerals, and antioxidants while being extremely low in calories. According to a FRAP investigation, spinach has up to 1.4 mmol of antioxidants per 100 grams.
Spinach also has high content of zeaxanthin and lutein, two antioxidants which help protect your eyes from UV rays and other harmful light wavelengths.
These antioxidants aid in the prevention of eye damage caused by free radicals over time.
To Conclude
Antioxidants are molecules that your body naturally produces. They can also be obtained from meals.
They shield your body against potentially hazardous molecules called free radicals, which can build up and cause oxidative stress. Oxidative stress increases the risk of heart disease, cancer, type 2 diabetes, and a variety of other chronic diseases.
A diet high in antioxidants can help neutralize free radicals and lower the chance of developing many chronic diseases.
You may increase your blood levels of antioxidants and gain their many health advantages by consuming a wide variety of the foods listed in this Article. Saturated fat and cholesterol and rich in vitamins and minerals. So take advantage of the variety.