10 Top Foods Rich In Antioxidants
In the previous post, we discussed about what Antioxidants are and what they do to your health. The bottom line of the post is that antioxidants are necessary to protect your body cells from free radicals/oxidant damage. Moreover, the different types of antioxidants protect different parts of the body to promote overall health. Check below a list of antioxidant rich foods that can be added to your regular diet routine. This will help in protecting your body system and improving your immunity level as well.
Usually antioxidants are founds as special plant compounds or so-called phytochemicals as well as vitamins and minerals. These compounds protect different body organs in different ways. They repair cell damage and improve the body’s immune system.
Antioxidant rich foods
Check out below our list of top foods rich in antioxidants.
All types of berries contain good amounts of antioxidants. Especially blueberries have higher antioxidant content. One cup of wild blueberries has 13,427 total antioxidants content while farmed variety gives 9,019 per cup. Strawberries and raspberries contain ellagic acid, which is a phytochemical that protects against free radicals and cancer-causing agents.
It might be quite surprising to find corn in the list of antioxidants. But it’s nowhere false. Studies show that cooked corn has higher level of antioxidants called lutein, which is good for eye care. Corn can be a preferred carb with high antioxidant. It is a healthy option to add to a good diet routine.
Citrus fruits like grapefruit and oranges are rich in Vitamin C, which contains potential antioxidant. Grapefruit contain lycopene, which helps uplift body metabolism. Oranges also contain ample amounts of Vitamin C which boosts immune system and supplements body’s need for vitamins and necessary minerals.
Artichokes contain high amounts of antioxidants, similar to some fruits. Eating artichokes with large meatier stem gives the best benefit. You can make salads with spinach and kale to increase its antioxidant content. It contains rich amounts of vitamins C and K, along with magnesium, potassium, and folate, which are antioxidants.
Apart from fruits and vegetables, legumes also come along the list of antioxidant-rich foods. Kidney beans or red beans contain various vitamins and minerals that have antioxidant effect on the body. They contain good amount of folate and high Manganese content to help the body in its antioxidant production. Similarly, soybeans contain Vitamin C, selenium, zinc and calcium. So, to add to your diet, you can mix it with salads or cook them separately as a side dish.
We know that prunes help the digestive system with its high fiber content. But the interesting fact is that it also contains good amount of antioxidants. It is a great addition to diet for controlling blood glucose level and keeps your cholesterol levels in check. The Vitamin C present in prunes strengthens the body immune system and also improves bones strength.
Dark colored Grapes are loaded with phytochemicals and antioxidants that protect against heart diseases and even cancer. Two specific phytochemicals present in grapes are anthocyanin and proanthocyanidin. These phytochemicals are good for body immune system. Moreover, grapes also contain antioxidants like vitamin C and selenium.
Dark Green Veggies
Dark green veggies are always nutritious. They contain good amount of vitamins and minerals, apart from that, antioxidants. The nutritional benefits of Cilantro, broccoli, spinach, Kale and collard greens are undeniable. These valued dark green vegetables also have high antioxidant content. They contain vitamins C, E, and A, along with minerals such as calcium, magnesium and potassium. Moreover, it also contains antioxidant phytochemicals like kaempferol, which helps dilate blood vessels and fight diseases. Similarly, vegetables like leeks, lettuce, and kale contain strong antioxidants like lutein and quercetin.
Nuts are usually renowned for its healthy fats and protein content. Apart from that these healthy foods also contain good amounts of carbohydrates and antioxidants. Each type of nut contains unique profile of phytochemicals, minerals, and fat types. Among them, walnuts contain high amount of plant omega-3s, while Brazil nuts has best selenium content. Pecans and hazelnuts are rich in antioxidants. Mostly all of the nuts contain varying amounts of phytochemicals such as plant sterols, and resveratrol. These antioxidants help in lowering cholesterol levels in the body.
One sip of green tea is sure to boost your body antioxidants. It contains two potent phytochemicals called anthocyanin and pro anthocyanin. These antioxidants help fight against inflammation. Added to that, organic green tea also contains a healthy dose of catechin polyphenol, contains epigallocatechin-3-gallate (EGCG), which is also an antioxidant. EGCG benefits in preventing cell damage and lowering the risk of heart problems.
So, if you are ready to pick up antioxidant supplement, give a second thought. All of these fruits and veggies mentioned above contain a unique combo of antioxidants, which cannot be isolated into a pill. So, make a healthy add to your diet and reap the benefits of antioxidants from these antioxidant rich foods.