Photo: Karolina Grabowska / Pexels
There are thousands of different substances found in food that can act as antioxidants. Its presence can help them avoid oxidation or as a natural defense against the environment. In humans these antioxidants may have a beneficial effect.
Antioxidants are free radical fighters. An excessive amount of free radicals in the body causes oxidative stress, which can damage cells and lead to chronic disease.
According to the Harvard School of Public Health, among the best known antioxidants are vitamins C and E; carotenoids such as beta carotene; minerals like selenium and manganese; glutathione, coenzyme Q 10, lipoic acid, flavonoids, phenols, polyphenols and phytoestrogens.
8 foods rich in antioxidants
1. Blueberries and blackberries
Blueberries They are rich in anthocyanins plant chemical compounds that have antioxidant and anti-inflammatory effects. They are the pigment that gives berries their bright colors. The American Chemical Society shares that there is sufficient scientific evidence that eating blueberries, blackberries, strawberries and other berries has beneficial effects in the brain and can help prevent age-related memory loss and other changes.
two. Dark chocolate
Dark chocolate has the highest amount of cocoa (22 – 90%). Cocoa is rich in flavonoids that favor the production of nitric oxide that helps to relax blood vessels and improve blood flow , which lowers blood pressure. The Harvard Nutrition Source also explains that in the long term, the flavonoids in chocolate may help reduce the risk of diabetes.
3. Artichokes
Artichokes are delicious in antioxidants such as luteolin , an antioxidant that prevents the formation of cholesterol. They are also rich in chlorogenic acid with antioxidant and anti-inflammatory benefits, which can help reduce the risk of type 2 diabetes and heart disease, as well as a possible anti-cancer effect.
4. Walnuts
Walnuts contain massive amounts of antioxidants, according to the Department of Nutrition, University from Oslo, this includes walnuts, chestnuts, pistachios and even peanuts (technically lugum).
Walnuts contain phytochemicals, fiber, vitamins such as vitamin E and folic acid, in addition to minerals such as calcium, potassium, and magnesium. Help reduce bad cholesterol (LDL) and the risk of heart disease.
5. Strawberries
Strawberries are delicious in vitamin C and anthocyanins . One cup of fresh sliced strawberries contains 98 mg of vitamin C which is equivalent to 108% of the recommended daily intake.
Strawberries also have a high content of anthocyanins whose high consumption can help reduce the risk of having a heart attack according to research published by the American Heart Association (AHA). Anthocyanins have also been linked to a lower risk of Alzheimer’s and Parkinson’s.
6. Beans
Beans are rich in different antioxidants. Red beans are rich in anthocyanins , as are black beans, which also offer kaempferol and quercetin . Pinto beans are also packed with kaempferol which can help suppress cancer cell growth and reduce inflammation as published in the journal Food Chemistry.
7. Beets
Beets are rich in betalains. These antioxidants with anti-inflammatory effect give beets their reddish color. Northwestern Medicine notes that studies have associated betalains with reduced cancer risk and decreased tumor cell growth. To get the most benefit from betalain, it is suggested that if beets are cooked, this should be steamed and for no more than 15 minutes
8. Sweet potatoes
Sweet potatoes with pulp orange are the richest in beta-carotene (a precursor of vitamin A). Sweet potatoes with purple flesh are richer in anthocyanins . Harvard notes that although sweet potatoes are a rich source of beta-carotene, they have a high glycemic index so portions should be moderated.
The consumption of antioxidants through food would be more beneficial than obtaining them from supplements. Harvard points out that the combination of antioxidants, minerals, fiber and other substances that found naturally in fruits, vegetables and whole grains helps prevent a variety of chronic diseases, it is unlikely that high doses of antioxidant supplements can accomplish the same feat.
–
It may interest you: