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Antioxidants are chemical compounds that are present in a variety of berries, fruits, and vegetables. These antioxidants have a protective role in the body and prevent cell and tissue damage caused due to oxidative stress. Oxidative stress is generated in the body by harmful free radicals produced by many metabolic and physiological processes.
If these free radicals accumulate in the body, they could cause tissue oxidative damage. Antioxidants may prevent a wide range of diseases and chronic illnesses caused due to free radicals. In this article, we have mentioned the best foods rich in antioxidants that you could include in your diet to keep yourself healthy by neutralizing free radicals-
Best Antioxidant Foods
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Blueberries
Blueberries contain many antioxidants, and these bioactive compounds may reduce inflammation and prevent cardiovascular disorders.
It has been shown in animal studies that they may reduce the expression of specific genes in our body that are responsible for delays in brain functioning and the risk of stroke.
A particular type of antioxidant in blueberries called Anthocyanin could prevent the risk of heart disease and may also lower blood pressure.
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Dark Chocolate
Dark chocolate contains 70% or more cocoa and could be an excellent antioxidant with minerals compared to regular milk chocolate.
It has a compound called Flavanol, which might be a potent antioxidant that protects your skin from sun damage and also reduces inflammation.
Dark chocolate may reduce blood pressure and the risk of heart disease by elevating HDL (good cholesterol) and reducing LDL (bad cholesterol) in the blood. An increased amount of LDL in the blood gets oxidized and causes blood vessels to get damaged and inflamed.
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Pecans
Pecan is native to North America and is a good source of healthy fats and antioxidants. Pecan consumption may help protect against oxidative stress that could arise due to excessive fat consumption in meals by adults.
Pecans contain about 691 calories per 100 g and are very high in calories. So, be very mindful while consuming pecans and control your portion sizes.
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Artichokes
Artichokes originated in the Mediterranean and are considered highly nutritious. They are rich in fiber, minerals, antioxidants, and around 5.7 grams of total dietary fiber in every 100 grams.
Artichokes contain a type of antioxidant called Chlorogenic acid. Studies present that CA or chlorogenic acid could possess anti-cancer activities through the proliferation of cancer cells.
Other than that, Jerusalem artichokes may also help manage newly developed type 2 diabetes and may also help in reducing oxidative stress.
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Goji Berries
Goji berries are dried and considered superfoods, while red goji berries contain the highest iron, dietary fiber, and fats. They contain a unique antioxidant called Lycium barbarum polysaccharide, which could lower cancer risk by managing to cancel cells.
According to a study, goji berries are essential in increasing the levels of natural antioxidants and may also help protect from hypopigmentation.
Goji berries are considered potential natural antioxidants which may help alleviate oxidative stress, which may help protect DNA, protein, and lipids from free radicals.
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Spinach
Spinach is one of the healthiest green leafy vegetables. It is rich in minerals, essential vitamins, and antioxidants, with 100 grams of raw spinach providing 558mg of potassium and 99mg of calcium.
It is easy to prepare and could be used in various dishes by adding it to salads or green juice. Spinach’s high antioxidant content may help neutralize free radicals and also helps maintain a healthy count of cells.
Spinach contains two antioxidants, Lutein and Zeaxanthin, that protect the retina from macular degeneration caused due to UV and other harmful light rays. According to a study, 100 g of spinach provides about 1.4 mmol of antioxidants. All the above-stated properties could also prove to be helpful during pregnancy time. Hence spinach could also be added to your diet as it could be one of the foods to eat during pregnancy.
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Green Tea
Green tea may help in flushing out toxins from the body. It detoxifies your liver and reduces the oxidative stress built in it due to heavy medication dosage.
Oxidative damage could lead to liver cirrhosis and could be prevented and neutralized by a class of antioxidants called Catechins. They prevent cellular damage and also enhance the cell repair cycle.
Green tea may reduce inflammation and soothe the body. It may have a positive effect on the skin and nails.
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Kale
Cruciferous vegetables like kale are rich in vitamins A, C, and K and may contain around 2.7 mmol of antioxidants per 100 g. It has also been observed that red Russian kale and Redbor variety of kale may provide double the amount of antioxidants, as compared to regular kale, due to the presence of more Anthocyanin antioxidants that gives this dark color to kale.
Kale also contains a good amount of calcium essential for the bones and may support cellular repair.
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Orange Foods
Orange-colored foods are rich in an antioxidant called Beta-carotene. Beta-carotene is a photopigment that is converted into vitamin A in our body.
This antioxidant is linked with reducing the risk of lung and retinal cancers. Vitamin A is also essential for our body to maintain vision, repair cellular damage, and reduce oxidative stress caused due to immunological response.
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Beetroot
Beetroot could be a good source of pigmented antioxidants called Betalains. These betalains give beets their signature purplish-red color. Based on a study, it is said that these betalains may reduce the risk of colon cancers and treat digestive issues.
They even have inflammation suppression properties and may be used to relieve osteoarthritis pain and other inflammatory diseases.
Beetroots also act as a good source of iron, potassium, and folate, with one cup of 136 grams of raw beet providing 442 grams of potassium. These minerals may help increase the antioxidant’s efficacy and reduce inflammation.
Bottomline
These antioxidants could ‘cleanse’ the body and flush out toxins that could lead to cellular damage. While research and clinical studies have associated antioxidants with a reduced risk of deadly disease and tissue damage, there still needs to be more studies done to understand precisely how they do this. Also, it needs to be understood to what extent these foods help in aging and preventing skin damage.
However, consuming antioxidant foods may help in enhancing your overall health. They may help support your metabolism but check for any underlying allergies associated with these sources. Last but not least, it is always advised to consume whole fruits rather than packaged juices or capsules that claim to replace fruits and veggies. This is because there is a high chance that they will include several chemicals to make these drinks last longer than a fruit or a veggie.
Rachel has been a freelance medical writer for more than 18 years. She graduated from the University of Tennessee at Knoxville in 2005 and is currently practicing as a Certified Registered Nurse Anesthetist at a Level I trauma center.
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