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Antioxidants are prized for their amazing ability to fight heart disease, cancer, and aging. Which items top the list of antioxidant foods? Here, in this article, we provide you with all necessary information about top antioxidant rich foods you must make use of for getting better health.
1. Berries
Different kinds of berries are considered as the healthiest antioxidant rich foods which are at the top of the list for every doctor survey. Berries are a great source of antioxidants and dietary fiber. Apart from being amazingly tasty, berries include antioxidants in huge amounts. The major antioxidants found in this kind of fruit are vitamin C, anthocyanin, quercetin, which are necessary for good health. Actually, many studies proved that only one cup of berries can supply the disease fighting antioxidants people need in a single day. Cranberries, blueberries, blackberries, strawberries, and raspberries all consist of large amounts of antioxidants. Nevertheless, those blueberries which are wide and uncultivated might include the maximum essential antioxidants than others. Thus, people should consume this more. They are low in calories and rich in fiber so they can serve as a perfect snack between meals. You could add a heap of berries to the morning meal or blend them into your smoothie in order to take advantage of them effectively.
2. Green Tea
Another choice of antioxidant rich foods is green tea. As green tea includes an unique antioxidant called EGCG that stands for epigallocatchin-gallate. These antioxidants are just found in green tea, helping people eliminate free radicals and slow down the aging process naturally. On average, you should consume a minimum of three cups of green tea each day to lose weight safely and naturally. Green tea also can be a preventative method against cancer, high cholesterol, and heart disease.
Discover more specific advantages of green tea here.
3. Tomatoes
Tomatoes are overloaded with antioxidants. It includes vitamin A, C, and other potent antioxidant, lycophene. People who consumed lycophene rich tomatoes are less likely to develop heart disease and are also at a decreased risk of prostate cancer. This substance is best absorbed by the body in the cooked form. Thus, tomato soup, ketchup, and sauces are more healthy and beneficial towards the human health than raw tomatoes. You can put the healthy fat olive oil in the spaghetti sauce to boost the lycopene levels. Start containing more tomatoes in your current diet plan in the form of sliced, canned, whole, stewed or sauced tomatoes or tomato paste. Though most types of tomatoes are rich in antioxidants, the orange tomatoes are especially packed with antioxidants which the human body could absorb easily.
4. Red Beans
Beans, in general, are very good for the human health because they are not only full of fiber, but antioxidants as well. Red bean contain the highest concentration of antioxidants in most varieties of beans. This food has wide-spectrum benefits. Just one cup of red beans yields 13727 antioxidants. The flavonoids found in red beans can resist heart disease and growth of cancerous cells effectively. They are a rich source of fibers as well, and should be consumed regularly. Thus, next time, you should have a sizeable helping of a red beans dish on your plate.
5. Soy
Soybeans and its products are considered extremely beneficial not only due to the protein and dietary fibre they contain but also due to their antioxidant properties. Soy includes a large amount of isoflavones which can neutralize the free radicals in our body which otherwise might cause heart problems and inflammation. Those people who consume soy in various forms are less likely to suffer from heart attacks and cardiovascular problems compared to those who do not. They basically work by enhancing the level of good cholesterol called HDL and reducing the level of bad cholesterol called LDL.
6. Fruits
We both know that fruits are actually good for the human health. Consuming fruits is certainly one of the healthiest ways to take antioxidants. When it comes to slowing down the aging process, apple is the top choice which keeps the cells healthy for the high level of antioxidants found in it. Besides, dark skinned grapes are high in flavonoids as well as polyphenols, making it a first rate source of antioxidants. In other words, studies pointed out that consumption of pomegranate extract can boost blood antioxidant level by at least thirty five percent. With pomegranate, drinking the juice is considered as a healthier choice than consuming the fruit itself.
7. Dark Chocolate
If you are a chocolate lover, this is certainly good news. Eating dark chocolate will keep you healthy while still help you enjoy your favorite food. What could be better? It is proven that dark chocolate contain antioxidants and more flavanols than fruits. These flavanods contain procyanidins, catechins, and epicatechins, which are known to lower risk of heart disease, lung cancer, asthma, prostate cancer, and diabetes. Moreover, it significantly alleviates LDL oxidation and also prevents the aging process. Yet, these properties are not found in milk chocolate and white chocolate. In reality, milk is known to decrease the efficiency of its antioxidant properties.
Check out: ways to cure asthma, methods to treat type 2 diabetes, and tips to avoid heart strokes
8. Red Wine
This is another one in the list of antioxidant rich foods I want to introduce to you today. Red wine consist of phonols, bioflavonoids, resveratrol, and tannins, which have antioxidant and anticlotting properties. Furthermore, resveratrol is particularly good for the heart by enhancing the level of good cholesterol and controlling artery damage. It also supports people to prevent inflammation. Nevertheless, people should also keep in mind that wine should be drunk in moderation; otherwise the negative effects of alcohol might overpower its benefits.
9. Garlic
Garlic is used all over the world as a delicious flavoring agent for any dish. In fact, the health benefits of garlic have been proven for many centuries. Raw garlic has been used as a natural antibiotic to fight off several strains of harmful bacteria. Garlic is also helpful for decreasing blood pressure and cholesterol, removing heavy metals from the body as well as preventing cancer and plays a role like an antiviral and antifungal agent. Just one clove of garlic contains vitamins A, B, and C, selenium, potassium, iodine, iron, magnesium and zinc. Yet, make sure to consume garlic in the right quantity.
10. Potatoes
The omnipresent vegetable is a big source of antioxidants. Flavonoids and Carotenoids, two main antioxidants are present in the flesh of potatoes. The russet potato will be the best option among all the varieties of potatoes when it comes to antioxidant properties. One cooked russet potato includes nearly 4649 antioxidant units. However, that amount is significantly less in a raw potato. So, you do not have to feel guilty about indulging in potatoes. Bake up an antioxidant-rich russet potato and add it into your dinner. Do not load it up with butter as well as sour cream.
11. Broccoli
Broccoli definitely achieves the gold medal for most nutritious vegetable. This kind of vegetable contains more vitamin C than a single orange and is packed with more calcium than a glass of milk. Besides minerals and vitamins, broccoli is filled with disease-fighting substance called phytonutrients. Sulforaphane found in broccoli can lower the potential risk of different types of cancers. You can steam or boil broccoli and season it with basil, lemon, or salsa for a tasty side dish.
12. Black Rice
Black rice can be a very affordable source of good health. Similar to fruits, black rice is mainly loaded with anthocyanins, which can fight heart disease, cancer, and other diseases. Just a spoonful of black rice contains more health-enhancing anthocyanin antioxidants than in a spoonful of blueberries, but with more fiber and vitamin E antioxidants and less sugar.
13. Carrots
Many of the researches on carrots have traditionally concentrated on carotenoids and their important antioxidant benefits. Carrot ranks high on the list of antioxidant vegetables in terms of their beta-carotene content. In carrots, people can find polyacetyleness that can inhibit the growth of colon cancer cells. Apparently, the rich carotenoid content of carrots not only assists people in preventing oxidative damage inside their body, but it might also help to prevent oxidative damage to the carrot polyacetylenes. In other words, these two groups of phytonutrients in carrots might work together in a synergistic way to optimize as well as maximize the health benefits.
14. Whole Grains
It is claimed that whole grain products have comparable antioxidants per gram to fruits and vegetables. Whole grains are not only super sources of fiber; they are also high in polyphenols. Breakfast cereals, particularly popcorn and whole grain cold cereals are top sources of polyphenols, with antioxidant content comparables to those of vegetables and fruits. Whole grain flours like those used to make whole-wheat bread are good, too. Generally, whole grain foods contain significantly more antioxidants than processed grains.
Discover a complete list of high calories foods to plan a healthy diet plan easily.
Apart from the above mentioned antioxidant rich foods; there are other foods that brim with many of antioxidants. Try including them in your current diet to promote your immunity and defeat infections.
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