12 Antioxidant Rich Foods You Should Always Be Eating

PUBLISHED ON March 11, 2020 Read TIME: 4 minutes VIEWS: 70

Antioxidants are compounds produced in your body and found in foods. They help defend your cells from damage caused by potentially harmful molecules known as free radicals.

When free radicals build up in a person’s blood, they can create oxidative stress. Oxidative stress may increase the risk of developing cancer, heart disease, and many other chronic illnesses and health problems.
Fortunately, eating a diet rich in antioxidants can help increase your blood antioxidant levels to fight oxidative stress and reduce the risk of these diseases.

Here we list some food high in antioxidants

1. Blueberries
Although they are low in calories, blueberries are packed with nutrients and antioxidants. Considered as one of the best superfoods, these contain antioxidant polyphenols called anthocyanins.
Anthocyanins have been shown to reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure.

2. Dark chocolate
Lucky for chocolate lovers, dark chocolate is nutritious. Dark chocolate is loaded with organic compounds such as polyphenols, flavanols and catechins, which help reduce the damage of free radicals in the cells. Also considered a food for the skin, the flavanols present help protect against sun damage, improve blood flow to the skin and increase skin plumpness and hydration.

3. Strawberries
Strawberries are rich in antioxidants, vitamin C, and minerals. Strawberries owe their red color to anthocyanins, which have antioxidant powers.
Research has shown that anthocyanins may help reduce the risk of heart disease by reducing levels of “bad” LDL cholesterol and raising “good” HDL cholesterol

4. Artichokes
Artichokes provide lots of nutrients and antioxidants. Research suggests that they may help lower people’s cholesterol levels and improve their gut health.
Artichokes contain up to 4.7 mmol of antioxidants per 3.5 ounces (100 grams).
Artichokes are especially rich in the antioxidant known as chlorogenic acid, which may reduce the risk of certain cancers, type 2 diabetes and heart disease.

5. Raspberries
Raspberries are soft, tart berries that are often used in desserts. They are a great source of dietary fiber, vitamin C, manganese and antioxidants.
Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells.

6. Kale
Kale is one of the most nutritious greens on the planet and is rich in vitamins A, K and C. It’s also rich in antioxidants, providing up to 2.7 mmol per 3.5 ounces (100 grams).
Red kale may offer more than green kale because it contains anthocyanins.
Anthocyanins are antioxidants that are readily available in a variety of fruits and vegetables. They are responsible for the color of these foods, from vibrant red to blue.

7. Spinach
While kale is taking the wellness world by the storm, its common cousin spinach is not far behind either. These greens are packed with carotenoids like lutein and zeaxanthin, as well as phytochemicals like Quercetin, which contribute to its antioxidant properties.

8. Beets
Beets, also known as beetroot, are the roots of a vegetable scientifically known as Beta vulgaris. They have a mild taste and are great.
Beetroot is a great source of iron, potassium, manganese and folate, and also contains antioxidants such as polyphenols and betalains. A study found that taking betalain capsules made from beetroot extract significantly relieved osteoarthritis pain and inflammation.

9. Grapes
Purple and red grape varieties contain vitamin C, selenium, and antioxidants.
The skin of red grapes is a particularly rich source of resveratrol, a cancer-fighting antioxidant. And flavonoids like myricetin and quercetin can also be found in these fruits.
Grapes also have anthocyanins and proanthocyanin which may help protect a person from heart disease or cancer.

10. Beans
Beans are an excellent source of protein, dietary fibers and antioxidants.
Pinto beans contain a plant flavonoid called kaempferol, which may help suppress cancer cell growth and reduce inflammation.
Kidney beans are naturally low in fat but high in protein, fiber, iron, folic acid and potassium. They also contain Vitamin K and are vital for protecting the bodily cells from oxidative stress, which decreases the risk of cancer.

11. Red cabbage
Red cabbage has an impressive nutrient profile. Also known as purple cabbage, it is rich in vitamins C, K and A, and has a high antioxidant content.
Red cabbage contains anthocyanins which not only give this vegetable it's red color but also promote heart health, prevent cancer, and reduce inflammation.
Also red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C may help strengthen the immune system and keep the skin firm.

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