ANTIOXIDANT FOODS

ANTIOXIDANT FOODS

Antioxidants Foods

Antioxidants are substances that are naturally produced in our body which protects our cells against free radicals along with it there are different types of food items that are rich in antioxidant chemicals.

Free radicals are molecules that are produced when our body breaks down food or when our body is exposed to any radiation or consumption of alcohol and tobacco smoke and pollution and depression. Free radical damages cell proteins, lipids, and D.N.A.

When too many free radicals are produced in our body various types of diseases tend to develop in our body such as heart disease, cancer, rheumatoid arthritis, Perkins disease, Alzheimer’s, etc.

Antioxidants are chemicals that lessen or prevents the effects of free radicals and thereby preventing the development of symptoms that may lead to the above diseases. 

Even if our body naturally produces antioxidants it may not be enough and with the increase of age it may not be sufficient enough to protect our bodies. 

And thus being the reason foods that are rich in antioxidants should be included in our diet plan.

ANTIOXIDANT FOODS

Components that are rich in antioxidants are –Vitamin A, Vitamin-C, Vitamin-E, and some other minerals like- copper, zinc, selenium, phytochemicals which are found in plants that protect from bacteria, virus, and fungi, etc.

Below I have mentioned some of those food lists that are rich in antioxidants-

1) Vitamin-A: Liver, sweet potatoes, carrot, milk, and egg yolks.

2)Vitamin -C: Oranges, mangoes, broccoli, spinach, capsicum, and strawberries.

3)Vitamin-E: Vegetable oil, avocados, nuts, seeds, and whole grains.

4) Copper: Seafood, lean meat, milk, and nuts.

5) Zinc: Seafood, lean meat, milk, and nuts.

6) Selenium: Seafood, lean meat, offal, and whole grains.

7) Manganese: Seafood, lean meat, offal, and whole grains.

8) Flavonoids: Tea, green tea, citrus fruits, red wine, onion, and apples.

9) Catechins: Red wine and tea.

10) Phytochemicals: Red meat, offal, and fish.

FOOD ITEMS RICH IN ANTIOXIDANTS 

Below I have discussed some of the food items that are rich in antioxidants and helps in preventing or protecting from diseases that may occur from free radical:

1) Dark Chocolate: Dark chocolate is an excellent source of antioxidants that has up to 15 mmol of antioxidants per 100grams which is comparatively even more than blueberries and raspberries. 

Dark chocolate contains more cocoa than any other regular chocolate which is a good source of antioxidants.

ANTIOXIDANT FOODS

According to studies, dark chocolate tends to reduce the chances of heart disease by 20% in people. 

Consumption of cocoa-rich products reduces maintain blood pressure it also reduces the risk of heart disease by raising blood antioxidants level. 

It also raises the level of good cholesterol (HDL) and prevents bad cholesterol (LDL). But too much consumption of dark chocolate leads to an increase in sugar level and an increase in fats as it contains caffeine.

2) Blueberries: Blueberries have more antioxidants than any other fruits that mostly consumed. 

According to a study the antioxidants in blueberries may delay the decline in brain function that happens with age and also it tends to reduce the risk factors for heart disease, lowering LDL cholesterol levels and blood pressure.

3) Strawberries: Strawberries are rich in nutrients like vitamins C, fiber and particular antioxidants are known as 'polyphenols'

It helps in reducing the risk of heart disease by increases the level of good cholesterol (HDL) and prevents bad cholesterol (LDL). It also maintains your blood pressure level and prevents cancer.

ANTIOXIDANT FOODS

4) Raspberries: Nutrients like fiber, Vitamin C, manganese and antioxidants could be found in huge quantities in raspberries. Studies have proven that antioxidants and other components found in raspberries reduce the risk of cancer and heart disease.

5) Kale: Kale is a cruciferous vegetable that is hugely loaded with antioxidants, vitamin A, C, and K. It is also a good source of calcium which helps in maintaining bone density. 

The benefits of kale are that it helps in managing blood pressure, boosting metabolism, and protect against cancer and type 2 diabetes.

6) Beans: Beans are one of the best vegetable sources of antioxidants. 

It contains particular antioxidant 'kaempferol', which helps in suppressing the growth of cancer. It is also rich in fiber which helps in keeping your bowel movements regular.

7) Nuts: Walnuts, cashew, and almond, etc are a good source of Vitamin E which raises the level of good cholesterol (HDL) and prevents bad cholesterol (LDL). 

It also reduces the risk of heart disease and also makes our skin soft and beautiful.

8) Herbs and Spices: Herbs and species are a great way to boost flavor while it is also a good source of antioxidants that helps in preventing various disease. 

Spices like clove have the highest average antioxidants as compared to any other spices. 

ANTIOXIDANT FOODS

Garlic has Vitamin A, C, selenium and zinc, etc which helps in controlling high blood pressure maintains the cholesterol level in blood with it also prevents the risk of growth of cancer. 

Along with these herbs and spices like- cinnamon, turmeric, coriander, onion, basil leaves, ginger, etc are very much rich in antioxidants.

9) Green vegetables: Green vegetables have the highest amount of antioxidants. 

Vegetables like broccoli have Vitamin-C and ‘sulforaphane’ which prevents cancer. 

An antioxidant in tomato, ‘lycopene’ also helps in the prevention of cancer and improves hearth health. 

Beets have a special antioxidant, ‘betalains’ which lowers the risk of cancer and reduces the pain that may occur due to osteoarthritis. 

It also has essential elements like calcium, iron, vitamins, potassium and protein.

ANTIOXIDANT FOODS

10) Soluble liquids: Apple juice, cider, tomato juice, pomegranate juice, etc are a very good source of antioxidants. 

Green Tea has a natural antioxidant ‘catechins’ which helps in preventing cell damages, blood clotting, Parkinson disease and diabetes.

Antioxidant protects our body from harmful molecules known as free radicals which increases oxidative stress. As a matter of fact, oxidative stress raises the risk of heart disease, cancer, type 2 diabetes. 

But eating foods that are high in antioxidants helps in reducing the risk of the above mentioned diseases.

I hope eating the variety of food that has been mentioned in the article can be very beneficial for your health and protect your body cells being damaged from free radicals.

Well I have tried to include most of the antioxidant food items in this article but there are also chances that I may have missed some if there are any please let me know in the comment section.

Any suggestions related to the article and the blog are most welcome.
          
  

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