De-oxidizing molecules known as free radicals are responsible for harm to the vascular system, and when the body has to fight off too many, it succumbs to all forms of illnesses. Antioxidants are the one solution to this issue, as they eliminate these free radicals, hence assisting in preventing multiple forms of illness, namely heart disease and cancer.
There is a wide array of food items available that are rich in antioxidants, some include plant based food items such as olives, tomatoes and berries as well all foods that are rich in vitamin c, vitamin e, selenium, zinc and beta carotene.
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Berries
Blueberries, strawberries, raspberries and blackberries have high levels of antioxidants due to the presence of anthocyanins, proanthocyanidins, quercetin, luteolin and ellagic acid. These berries also come with a bonus as a single cup comprises of more than 100% of vitamins K and C along with manganese.
Yet another wonderful antioxidant can be found in cherries, not only do cherries have high antioxidant capacity, they have more antioxidant capacity per cup than blueberries and red raspberries. Not to forget, cherries also have anthocyanins and ellagic acid, along with vitamin C and fiber benefits.
Remember to be cautious when purchasing dried varieties due to their higher calorie content, although apricots, plums, and prunes are all rich in antioxidants. Legumes such as beans, lentils, and chickpeas are another good source of antioxidants because they contain phenolic acids, flavonoids, and copper, providing protein enhancement. Great for soups, curries, or chilis! Depending on the source, they may be found canned, dried, or even raw.
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Broccoli
Broccoli contains vitamin C, K, and folate as well as antioxidants, aiding in the maintenance of a healthy digestive tract, and it is also rich in fiber and phytochemicals.
Another nutrient-rich cruciferous vegetable that contains many antioxidants is kale. Its constituents include vitamin K, vitamin C, manganese, and calcium potassium and folate. A recent study found that cooking could decrease the levels of antioxidant activity present in kale, which would not be great for a healthy diet! In order to maximize its health benefits, it is best to consume kale raw.
While blueberries are known to be a great source of antioxidants, it is surprising that many do not know that fruits like plums are able to provide significant amounts of immune-boosting elements. During harvesting, it is believed that nine thousand and nineteen antioxidants may be derived from one cup of cultivated blueberries, while thirteen to four twenty-seven antioxidants may be obtained from lowbush blueberries.
Antioxidants can be found in abundance in fruits, vegetables, whole grains, nuts, seeds, legumes, and herbs. In one study, clove outperformed the rest of the analyzed spices in antioxidant activity, while peppermint, allspice, cinnamon, and oregano came in second, followed by thyme, rosemary, sage, saffron, and others including beans, lentils, and chickpeas which are sources of phytochemicals such as phenolic acids and isothiocyanates.
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Dark Leafy Greens
Clearly, there are good reasons as to why your mother was adamant about making you supper with dark leafy greens vegetables like spinach, kale, bok choy, and chard; they are rich in calcium, magnesium, potassium, vitamins A, K as well as carotenoids, and vitamin C complex including phytochemicals.
As finding them may be increasingly difficult, so too may one explain the distant taste of dark leafy green vegetables packed with nutrients such as lutein and zeaxanthin for improved eyesight, kaempferol for cancer and quercetin for heart and immunity health. Besides, these vegetables only add little calories and carbohydrates!
Incorporate spinach, swiss chard, kale, and collard greens into your everyday diet, but fresh is better, so swap out supermarket greens for ones from farmers markets or your backyard garden. If you harvest them a day or two before use, the nutritional content that may go bad over time will not be lost.
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Olive Oil
Oxidative stress can lead to many problems, but your body has natural defenders against it called Antioxidants. Free radical damage caused by oxidation has been implicated as the source of atherosclerosis, heart disease, cancer and vision loss; adding antioxidant-rich foods like berries, spinach and olive oil into your diet could provide protection from these risks.
Moreover, olives contain polyphenols that may help to reduce oxidative stress and support cardiovascular health. For instance, one polyphenol called oleocanthal has shown to healthy blood vascular walls and protect the brain against dementia like conditions.
Furthermore, oleic acid, which is abundantly available in olives has lessened inflammation and has also been associated with preventing heart diseases. On the other hand, A more effective olive oil named extra virgin olive oil (EVOO) is rich in monounsaturated fats and phenolic compounds and has also been proven to reduce a lot of inflammation.
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Pomegranates
Fruits, vegetables, nuts, whole grains, legumes and some spices all contain antioxidants, substances which can neutralize free radicals which can attract chronic diseases. Antioxidants are everywhere not just in foods but we find them in teas and wines too. It would be easy to assume eating a dose of antioxidants will keep oxidative stress at bay but research shows high levels of antioxidants don’t guarantee that.
Pomegranates are small red fruits which contain hundreds of seeds surrounded by a thick skin, full of anthocyanins and polyphenols for their anticholesterolemic, antihypertensive activities and together with the antioxidant properties that they have been shown in the research to help reduce the risks of cholesterol, lower blood pressure and arresting atherosclerotic lesions. Studies also showed that they have been able to reduce stress levels. Research also substantiates their proposed effects on heart health: lower cholesterol levels and blood pressure, and reduce the risk of arterial atherosclerosis.
Staple legumes like beans and lentils are used raw, cooked in soups or curries, or zones in salads, hummus and grain dishes while being a rich source of phenolic compounds, copper and manganese minerals. Walnuts and pistachios are sources of antioxidants and oils but other plant oils, have higher omega-6 fatty acid content, which means that eating these types of foods should be done with moderation.
