Antioxidant Rich Foods

Antioxidants boost the immune system and their daily consumption fights potential cardiovascular ailments, besides promoting overall health. Their role is especially very crucial in promoting heart health. Foods that are rich in antioxidants protect the cells in the body against free radical damage, which causes development of various fatal diseases, such as cancer. Many other long term health benefits are also ensured by the presence of antioxidants in the body and as such, it is important to include foods rich in antioxidants in our diet. Read on to get a complete list of the foods, which prove to be a good source of antioxidants.

 

Foods High In Antioxidants

 

Berries

Berries are high on fiber, minerals, and vitamins and are loaded with healing antioxidants well. Blueberries, raspberries and blackberries are a rich source of proanthocyanidins, antioxidants that can play a vital role in preventing cancer and heart diseases. Strawberries, raspberries and blackberries contain ellagic acid, a plant compound that fights carcinogens.

 

Broccoli

Broccoli and other cruciferous vegetables, such as cabbage, cauliflower and Brussels sprouts, have properties that can help prevent cancer and discourage heart diseases. A compound called indole-3-carbinol, an antioxidant that breaks down estrogen in the body, is present in cruciferous vegetables. This helps contain the risk of breast cancer and other estrogen-sensitive cancers, such as cancer of the ovaries and cervix.

 

Tomatoes

Tomatoes contain lycopene, which is a fairly uncommon member of the carotenoid family. Lycopene is twice as powerful as beta-carotene. Some studies have established that men who eat more tomatoes and tomato sauce have considerably lower rates of prostrate cancer. Lung, colon and breast cancer is also prevented by lycopene, as shown by some studies. Tomatoes also contain the antioxidant glutathione, which boost immune function in the body. Cooked tomatoes are preferred to facilitate the usage of these antioxidants.

 

Red Grapes

Antioxidants called resveratrol and quercetin are found in red grapes, which boost heart health. These antioxidants scavenge on free radicals, reducing platelet aggregation and helping the blood vessels remain open and flexible. Resveratrol can also guard against cancer and decrease the risk of inflammatory diseases, gastric ulcers, stroke and even osteoporosis to some extent.

 

Garlic

Garlic is loaded with antioxidants, which can help prevent cancer, heart diseases and signs of aging. Studies have shown that garlic lowers the level of cholesterol, reduces blood pressure, fights free radicals, prevents clotting of blood and thereby, promotes heart health. Its potent anti-fungal properties can also help cure asthma and yeast infections.

 

Spinach

Lutein, an antioxidant found in spinach, helps protect your vision. This antioxidant is the main pigment in the region of maximum visual sensitivity, known as macula. Studies have put forward that people who eat spinach are less likely to develop cataracts and macular degeneration, which are the common causes of vision loss. Lutein protects the retina of the eye against sun damage.

 

Tea

Tea contains many antioxidants, which work to prevent a large number of degenerative diseases. Risk of cancer, heart disease, stroke and other diseases gets reduced to quite an extent, by consuming green or black tea. Free-radical are found in tea, which fight theaflavins. Green tea with ginger makes for a potent source of antioxidants.

 

 

Natural Antioxidants

Free radicals develop when oxygen molecules mutate after extreme exposure to pollution and once formed, dangers of major chain reactions are indeed high. Free radicals pose dire threats to the cellular activity within a human body. God forbid, if free radicals interlock with DNA or the cell membranes, pertinent cell functions may exacerbate and eventually die. However, our creator has endowed us with a trustworthy weapon designed to thwart these nasty attacks. We call these ‘antioxidants’. If not for the rich composition of antioxidants, mutations in our cells and DNA would multiply by the second; taking into account the contaminated air we inevitably inhale. Health conscious folks rely on dietary supplements to maintain overall wellbeing. No doubt, antioxidants are almost essential to sustain a long and healthy life, but why pop pills everyday when the option of obtaining antioxidants naturally from food is in several ways better? Nip any scope for impending doom in the bud by fixing a diet that is highly rich in oxidants. Eliminate toxins and free radicals as you resort to the natural antioxidants listed below.

List Of Natural Antioxidants

Fruits
Since most of the antioxidants are widely recognized as vitamins, fruits would certainly be a great source! So how do you infer the level of antioxidant content in a fruit? A good determinant is the colour. Brighter the colour, more the vitamins you will acquire! Berries steal the number one position when comes to antioxidants. Blueberries, strawberries and cranberries quickly follow as they are all high in flavonoids. Flavonoids serve as reliable neutralizers to the potential damage caused by free radicals. If you find fruits unexciting, you could try topping it with cream or milk to make a delicious desert. However, do bear in mind that milk may reduce the powerful effect of natural antioxidants! Orange and grape juices too are excellent sources of antioxidants.

Coffee And Green Tea
Not only does coffee help you stay awake, it can also help combat free radicals! A bunch of researchers at the University of Scranton have conducted a study and somehow ascertained that coffee is a leading source of antioxidants for Americans. But do remember that milk may nullify the antioxidant effect. On a similar note, green tea can do wonders as well!

Garnish And Herbs
Garnish like parsley, coriander and dill make for fantastic antioxidant sources. Simply add them to your meals and safeguard your health. Spices aren’t only good for adding flavour to a dish, but at supplying your body with antioxidants! Garlic, the world’s magic herb has several health benefits apart from the lovely things it does to your palate! It keeps the heart healthy by decreasing cholesterol and blood pressure and largely boosts our levels of antioxidants.

Vegetables
Vegetables that supply the daily required quota of vitamins C and E and beta-carotene nutrients are ideal in protecting one from free radicals! Broccoli is superbly rich in calcium and beta-carotene. The presence of sulforaphane, a phytonutrient in broccoli reduces the chances of one falling prey to heart diseases or breast cancer. Tomatoes are one of the richest sources of antioxidants owing to the high content of lycopene, a pigment that gives them their beautiful red color. Believe it or not, but tomatoes are even more powerful disease fighters than beta carotene or vitamin E. Avoid overcooking your vegetables as most vitamins are easily destroyed by heat. Hence, stir fry is a preferred method of cooking which judiciously preserves the antioxidants in vegetables. Carrots and spinach serve as fabulous antioxidants too.

Others
It is commonly believed that whatever tastes good is a nightmare to our body. Who would’ve dreamed that dark chocolates (natural) and red wine are antioxidants with great health benefits? Nonetheless, do not binge on either of them, it could backfire!