10 Antioxidant-Rich Foods to Supercharge Your Diet

Antioxidants are compounds that our body produces and they’re also present in some foods. They’re good for us because they help our cells defend themselves from free radical damage.

When there are a lot of free radicals, the body may enter a state of oxidative stress. In this state, our DNA may be damaged, as well as some other important structures in our cells.

Chronic oxidative stress can also put one at a higher risk of chronic illnesses like type 2 diabetes, cancer, and cardiovascular disease.

To lower the risk of oxidative stress, add these 10 antioxidant-rich foods to your diet.

Scientists discover the antioxidant level of foods through FRAP, a test that measures the antioxidant levels of foods by their ability to neutralize a free radical. The higher this value is, the higher the presence of antioxidants.

10 Antioxidant-Rich Foods to Supercharge Your Diet

  • Dark chocolate

Dark chocolate is abundant in nutrients and contains more cocoa than regular chocolate as well as more antioxidants and minerals.

It actually has up to 15 mmol of antioxidants per 100 grams. This is higher than raspberries and blueberries.

And, the antioxidants in dark chocolate have been associated with amazing health benefits, including lower risk of heart illness and inflammation.

  • Blueberries

Even though they’re low on calories, blueberries are rich in other nutrients, including antioxidants.

They can have up to 9.2 mmol antioxidants per 100 grams. Their antioxidants have been found to delay the brain function delay associated with aging.

Some researchers believe this is achieved with the antioxidants-they neutralize free radicals, lower inflammation, and change the expression of some genes.

Their antioxidants known as anthocyanins were found beneficial in lowering the risk factors for heart illness.

  • Goji berries

The dried fruits of two related plants, goji berries have been part of traditional Chinese medicine for more than 2000 years.

Considered a superfood, they’re abundant in minerals, vitamins, and antioxidants. And, they have 4.3 mmol of antioxidants per 100 grams.

Moreover, the unique antioxidants in them known as Lycium barbarum polysaccharides have been associated with reduced risk of cancer and cardiovascular illness.  

However, though nutritious, they can be quite expensive when eaten regularly.

  • Kale

This cruciferous veggie is one of the most nutrient-abundant greens in the world.

It offers vitamins A, C, and K, as well as antioxidants.

It provides up to 2.7 mmol per 100 grams. Some of its red varieties like the red Russian and redbor may have twice as much, up to 4.1 mmol per 100 grams.

Kale also supplies us with calcium, a pivotal nutrient for healthy bones and maintenance of cellular functions.

  • Beans

Inexpensive and healthy, beans will provide fiber and regular bowel movements.

And, you’ll get some pretty decent amount of antioxidants too or up to 2 mmol per 100 grams.

Some types of beans like pinto also have an antioxidants called kaempferol. It has been associated with lower inflammation and reduced cancer growth.

  • Artichokes

Delicious and nutritious, this veggie has a long history.

It will supply you with fiber, minerals, and antioxidants.

They actually provide up to 4.7 mmol of antioxidants per 100 grams.

Moreover, they’re particularly abundant in chlorogenic acid, an antioxidant with anti-inflammatory advantages and the ability to help decrease the chances of some cancers, cardiovascular disease, and type 2 diabetes.

Interestingly, by eating them boiled, you help elevate their antioxidant levels by eight times and when steaming them, by amazing 15 times!

Frying lowers it.

  • Strawberries

One of the most popular berries in the world, strawberries are sweet and nutritious.

They will supply you with up to 5.4 mmol of antioxidants per 100 gram serving.

Moreover, thanks to their anthocyanins, they will help you drop down the risk of heart illness by reducing your levels of bad cholesterol and increasing the levels of the good one.

  • Pecans

This nut native to South America and Mexico provides you with healthy fats and minerals, as well as antioxidants.

In fact, 100 gram serving can provide you with up to 10.6 mmol of antioxidants.

In one study, people who consumed 20 percent of their daily calories from pecans had major increase in the level of antioxidants in the body.

  • Raspberries

These soft and tart berries are common in desserts.

They’re rich in fiber, vitamin C, manganese, and antioxidants too. They may actually provide you with up to 4 mmol of antioxidants per 100 grams.

Some studies have associated them and some of their other compounds with lower chances of cardiovascular disease and cancer.

They also possess anti-inflammatory properties which may be beneficial for decreasing the risk of certain cancers.

  • Red cabbage

Also known as purple cabbage, this cruciferous veggie is abundant in nutrients, including vitamins A, C, and K, as well as antioxidants.

In fact, per 100 grams of it, you’ll get up to 2.2 mmol of antioxidants or four times more than regular cooked cabbage provides.

This is thanks to the anthocyanins- groups of antioxidants that have been found beneficial for lowering inflammation, protecting the heart, and lowering the risk of some cancer types.

The vitamin C in it also acts as an antioxidant in the body while also strengthening your immunity and increasing the skin’s firmness.

Sources:

HEALTH LINE

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