Antioxidants are synthetic or natural substances that can help to prevent or delay cell damage. Many foods, including fruits and vegetables, contain antioxidants. They're also available as dietary supplements.
They're also known as "free-radical scavengers." Endogenous antioxidants are antioxidants that are produced by the body. Antioxidants that come from outside the body are known as exogenous antioxidants.
Free radicals are waste products produced by cells as the body digests food and reacts to its surroundings. Oxidative stress occurs when the body's ability to process and remove free radicals is impaired. Cells and body functions may be harmed as a result of this. Free radicals are also known as reactive oxygen species (ROS). Internal factors, such as inflammation, or external factors, such as pollution, UV exposure, and cigarette smoke, can all increase the production of free radicals in the body.
Heart disease, cancer, arthritis, stroke, respiratory diseases, immune deficiency, emphysema, Parkinson's disease, and other inflammatory or ischemic conditions have all been linked to oxidative stress. Antioxidants are thought to help our bodies neutralize free radicals, which are thought to improve overall health.
Antioxidants are abundant in fruits and vegetables. There is strong evidence that a diet rich in fruits and vegetables is healthy and reduces the risk of certain diseases.
The following is a list of ten antioxidant-rich foods.
1. Dark Chocolate
Dark chocolate is a good source of nutrients. It contains more cocoa, minerals, and antioxidants than regular chocolate. Per 3.5 ounces of dark chocolate, there are up to 15 mmol of antioxidants (100 grams). This is higher than blueberries and raspberries, which have up to 9.2 and 2.3 mmol of antioxidants in the same serving size, respectively. The antioxidants in cocoa and dark chocolate have been linked to impressive health benefits such as reduced inflammation and heart disease risk factors. Systolic blood pressure (the upper value) was reduced by an average of 4.5 mmHg and diastolic blood pressure (the lower value) was reduced by an average of 2.5 mmHg after eating cocoa-rich foods like dark chocolate.
Blueberries are high in nutrients and antioxidants while being low in calories. Among all commonly consumed fruits and vegetables, blueberries have the highest antioxidant content. Antioxidants in blueberries may help to delay the deterioration of brain function that comes with age. Blueberry antioxidants, particularly anthocyanins, have been shown to reduce heart disease risk factors by lowering LDL cholesterol levels and blood pressure.
The world's most widely consumed fruits are Strawberries. They're tasty, versatile, and high in vitamin C and antioxidants. Per 3.5 ounces of strawberries, there are up to 5.4 mmol of antioxidants (100 grams). Strawberries contain anthocyanins, a type of antioxidant that gives them their red color. Strawberries with a higher anthocyanin content are brighter in color. By lowering “bad” LDL cholesterol and increasing “good” HDL cholesterol, anthocyanins may help to reduce the risk of heart disease.
Raspberries are a type of berry that is soft and tart and is commonly used in desserts. They're high in dietary fiber, vitamin C, manganese, and antioxidants, among other things. Per 3.5 ounces (100 grams), raspberries contain up to 4 mmol antioxidants. Raspberry antioxidants and other components may help to reduce cancer and heart disease risks. Raspberry antioxidants and other components killed 90% of stomach, colon, and breast cancer cells. Black raspberries' anti-inflammatory and antioxidant properties may help to reduce the effects of a variety of cancers. Furthermore, antioxidants found in raspberries, particularly anthocyanins, may help to reduce inflammation and oxidative stress. This may help to lower the risk of heart disease.
Kale is a cruciferous vegetable that belongs to the Brassica oleracea family of vegetables. Broccoli and cauliflower are also members. Kale is high in vitamins A, K, and C, making it one of the most nutritious greens on the planet. It's also high in antioxidants, with up to 2.7 mmol per 3.5 oz (100 g) serving (3Trusted Source, 34). Red kale varieties like reborn and red Russian kale, on the other hand, may contain nearly twice as many antioxidants — up to 4.1 mmol per 3.5 ounces. This is due to the fact that red kale varieties contain more anthocyanin antioxidants, as well as several other antioxidants that contribute to their vibrant color. Kale is also a good plant-based source of calcium, a mineral that aids bone health and is involved in a variety of cellular functions.
Beans are a diverse group of low-cost, high-nutrient legumes. They're also high in fiber, which can help you maintain regular bowel movements. Beans are also one of the best sources of antioxidants among vegetables. Green broad beans contain up to 2 mmol of antioxidants per 3.5 ounces (100 grams), according to a FRAP analysis (3Trusted Source). Furthermore, some beans, such as pinto beans, contain an antioxidant known as kaempferol. This antioxidant has been linked to a slew of health benefits, including reduced chronic inflammation and cancer growth inhibition
Beets, also known as beetroot, are the roots of a vegetable known scientifically as Beta vulgaris. They have a neutral flavor and are high in fiber, potassium, iron, folate, and antioxidants. Beets contain up to 1.7 mmol of antioxidants per 3.5 ounces (100 grams), according to a FRAP analysis (3Trusted Source). Beets get their reddish color from these, and they've been linked to health benefits. Beets also contain other compounds that may aid in the reduction of inflammation.
The most nutrient-dense vegetable on the planet is Spinach. It's high in vitamins, minerals, and antioxidants while being extremely low in calories. 3.5 ounces (100 grams) of spinach contains up to 0.9 mmol of antioxidants according to a FRAPs analysis. Spinach is also high in lutein and zeaxanthin, two antioxidants that may help protect your eyes from harmful UV light and other wavelengths of light. These antioxidants help to protect the eyes from the long-term damage that free radicals can cause.
9. Purple or Red Grapes
Vitamin C, selenium, and antioxidants are found in purple and red grape varieties. Anthocyanin and proanthocyanin, two antioxidants found in grapes, may help protect a person from heart disease or cancer. However, more research is needed to determine the precise effects of grape consumption on heart health and cancer risk.
1O. Green Tea
Green tea has a lot of health benefits. Green tea has a polyphenol content of 30% by weight. This contains a lot of EGCG, which is catechin. These natural antioxidants have a number of advantages, including the prevention of cell damage.
Furthermore, they have a protective effect against oxidative damage, which contributes to cancer development. Green tea, which is high in powerful antioxidants, can help to lower the risk of cancer.
So that's all there is to know about 10 antioxidant-rich foods. For a healthy lifestyle, everyone should consume antioxidant-rich foods. To avoid complications, most people with chronic diseases should include antioxidant-rich foods in their diet.