Antioxidants are compounds build in your body and found in foods. They help defend your cells from harm caused by potentially harmful molecules known as free radicals.
When free radicals collect, they may cause a state known as oxidative stress. And also, it may damage your DNA and other essential structures in your cells.
Meanwhile, eating a diet rich in antioxidants can increase your blood antioxidant levels to fight oxidative stress and reduce these diseases’ risk.
And also, the higher the FRAP value, then the more the food contains more antioxidants.
Table of Contents
Here Top 20 Healthy Foods High in Antioxidants
1. Broccoli
The broccoli gives the body of the vitamins (vitamin C, B1, B2, B3, and B6, but mostly a lot of provitamin A, mainly as beta-carotene), and minerals such as calcium, potassium, selenium, phosphorus, magnesium, and iron
2. Green Tea
Some properties attributed to green tea have to do with its polyphenolic bioactive substances such as epigallocatechin gallate (EGCG).
3. Blueberries
Blueberries stand out for their antioxidant content, especially anthocyanins (from the flavonoid family). It also has vitamin A, E, and selenium, in addition to phenolic acids and fiber. It is fat-free and low in calories.
4. Carrots
The carrot is rich in beta-carotene, precursors of vitamin A that protect the mucous membranes and improve night vision. It also has antioxidant power; helps maintain healthy skin and avoid damage from the sun’s UV rays. It contains lutein, which prevents macular degeneration of the eye as we age.
5. Kale or kale
The kale or kale contains phytonutrients, natural substances typical of vegetables with antioxidant power, such as carotenoids and flavonoids. It also stands out in this food the presence of vitamin K, beta-carotene, folic acid, and vitamin B6.
6. Pistachios
Pistachios have a high supply of selenium and vitamin E, which prevent cellular aging and the appearance of chronic diseases. They contain vitamin B2, which protects the skin, mucous membranes, and the cornea. They are also a source of zinc, a mineral necessary for nails, hair, and skin.
7. Cinnamon
The cinnamon ( “Cinnamomum zeylanicum”) are attributed health benefits that have to do with his character thanks to its antioxidant flavonoid content area (catechins).
8. Natural Cocoa
The cocoa natural is one of the foods with the highest antioxidant capacity through its polyphenol content, between 10 mg and 50 mg per gram (higher concentration than tea or blueberries). And also, it protects the body against free radicals.
9. Salmon
The salmon provides fat-soluble vitamins such as vitamins A and D, promoting infection resistance, regulating calcium levels and fixation, and developing the nervous system.
10. Avocado
The avocado has antioxidant substances and micronutrients such as folic acid, iron, phosphorus, magnesium, and potassium. And also, it contributes to the control of triglycerides and cholesterol in the blood.
11. Strawberries
Rich in antioxidants (most of them in the seeds), fiber, and minerals (potassium, magnesium, and manganese), the strawberry also provides flavonoids and vitamins (vitamin C, B2, B6, E, and folic acid or B9).
12. Beet
The beet is rich in flavonoids, thanks to betaine. Its characteristic red pigment makes it have an antioxidant character. It’s nitric oxide content, a vasodilator that increases blood flow and favors oxygen‘s arrival to the muscles.
13. Yogurt
The yogurt contains vitamins B, vitamin A group (B1, B2, B3, B6, B9, and B12), and vitamin E. And also, the presence of plant sterols in this food is an aid to maintain healthy cholesterol levels
14. Parsley
The parsley prevents diabetes. It is ideal to avoid fatigue and keep healthy kidneys. And also, parsley has a fresh, smooth taste and is an excellent source of vitamin C and antioxidants.
15. Tomato
Tomato contains lycopene, which provides that characteristic red color and is a powerful antioxidant that increases absorption by the body if combined with olive oil. It is rich in vitamin C, also contains vitamin A and some vitamins of group B.
16. Spinach
The spinach contains antioxidants and flavonoids on how carotenoids are also a good source of Omega-3 fatty acids. It contains vitamin A, vitamin C, vitamin E, vitamin K, vitamin B (B6, B2, and B1), and folic acid (vitamin B9).
17. Artichokes
The artichoke “ has a high content of fiber, vitamin C, and antioxidants. It helps to reduce fluid retention since it is very diuretic, thanks to Cynarin. And also, it is anti-inflammatory (due to its content of Cinarosides and flavonoids).
18. Black Grapes
One of the most valued qualities of grapes is its antioxidant capacity. Black grapes contain resveratrol, which blocks free radicals (related to aging and cell degeneration). Its anthocyanin content helps prevent degenerative eye diseases such as cataracts.
19. Almonds
And also, almonds stand out for their high vitamin E content, a natural antioxidant, for their B group vitamins and fiber (if eaten with the skin, mostly). They are also rich in calcium, phosphorus, and magnesium.
20. Oregano
The oregano plant also has flavonoids, tannins, phenolic acids, essential oils (carvacrol, thymol, and originate), and rosmarinic acid that provides it with antioxidant and antimicrobial qualities. It is one of the plants that contain the most antioxidants.
Conclusion
Antioxidants are compounds that your body builds naturally. You can also get them from food.
They protect your body from potentially damaging molecules known as free radicals, which can assemble and promote oxidative stress. Unfortunately, oxidative stress raises the risk of heart disease, cancers, type 2 diabetes, and many other chronic diseases.
Fortunately, eating a diet rich in antioxidants can help neutralize free radicals and reduce these chronic diseases’ risk.
By eating many foods in this article, you can boost your antioxidants’ blood levels and reap their many health benefits.