10 Best Antioxidant Foods That You Should Eat Regularly

Introduction

We often heard about antioxidant foods for skin health, and heart health but have you ever thought what it exactly means? You have been told that these are good for your health and protect your heart from various issues. Let’s understand some basics about antioxidants.

What are Antioxidants?

Antioxidants are compounds produced by our bodies or can get it from certain foods. They help to delay or prevent cell injuries in your body caused by free radicles. Free radicles are harmful molecules when it enter our blood it may cause oxidative stress. Oxidative stress can increase your risk of getting chronic diseases like diabetes, cancer, and heart diseases. These free radicles may also damage your DNA and other cells. Please note that you never self-medicate and always speak to a doctor first.

Antioxidants are present in our blood plasma or cell membrane. It also presents certain vitamins and minerals such as vitamins A, E, K, and C, copper, zinc, iodine, and manganese. Certain proteins like glutathione and alpha-lipoic acid. Phytochemicals like quercetin, carotenoids, zeaxanthin, ellagic acid, and flavonoids also have good amounts of antioxidants in them.

From my experience, I may suggest trying out recipes with avocado if you are looking for antioxidant-rich foods. It might be an excellent choice because it has unmatched levels of vitamin E.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Antioxidant-Rich Foods and Their Benefits

Antioxidants are found in certain foods that prevent the damage caused by free radicals by neutralizing them. Here we enlisted some of the most powerful antioxidant foods –

1. Dark Chocolates

Good news for chocolate lovers! Dark chocolate is very nutritious as it is packed with cocoa, minerals, and antioxidants. It is one of the foods which has the highest amount of antioxidants. They contain cocoa flavanols which are potent antioxidants that protect your skin from the sun. It also has an anti-inflammatory property which regulates the blood pressure and lowers the risk of heart disease. Before buying, make sure that it should contain at least 70% cocoa.

For individuals in search of antioxidant-rich foods, I may recommend incorporating sesame seeds and bran into your diet. These particular foods are notable sources of lignans, which are known for their antioxidant properties.

Dr. Rajeev Singh, BAMS

2. Blueberries

Blueberries are small in size but are huge in antioxidants and vitamin C with low calories. Many studies revealed that blueberry contains the highest amount of antioxidants among all fruits and vegetables. Blueberries improve brain function lowers blood pressure, and cholesterol levels. Blueberries contain anthocyanins that may help reduce the risk of heart disease.

3. Strawberries

Strawberries are the sweetest and most delicious, red fruit with full of antioxidants, minerals, and vitamins. Similar to blueberries it also contains anthocyanins. The brighter red a strawberry is, the higher would be the anthocyanin levels. It protects your heart by reducing bad cholesterol levels and raising good cholesterol levels. It also protects your healthy cells from many cancers.

To increase your intake of antioxidant-rich foods, I advocate incorporating selenium into your diet. Selenium may be found in eggs, tuna, and salmon, making them excellent sources of this beneficial nutrient.

Dr. Smita Barode, B.A.M.S, M.S.

4. Spinach

This green, leafy vegetable is a power pack of vitamins, minerals, antioxidants, iron, and fibers. It contains two excellent antioxidants – Zeaxanthin and lutein that improve your eye-sight problem. It also plays an important role in age-related macular degeneration.

5. Red Cabbage

It is also known as purple cabbage contains a high amount of antioxidants and vitamins A, C, K. It strengthens the immune system and paves the way for healthy, glowing skin. Red cabbage-like strawberries contain anthocyanins. It acts as an anti-inflammatory, and anti-cancer, promotes weight loss, and prevents heart diseases.

If you’re looking to enhance your antioxidant intake through beverages, I have several options worth considering for you. Espresso is one choice known for its antioxidant properties. Additionally, other beverages rich in antioxidants include red wine, pomegranate juice, grape juice, prune juice, and black tea.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

6. Kale

Kale is one of the nutritious vegetables loaded with various vitamins, antioxidants, and calcium. Red kale is more potent than regular kale for good bone health.

7. Tomatoes

Tomatoes are an essential vegetable in our kitchen. Beyond that, it is rich in antioxidants and vitamins A and C. Cooked tomatoes contain a high amount of lycopene which lowers the risk of heart attacks and also improves your skin.

8. Beets

Beets are root vegetables that contain antioxidants called betalains. Betalains may help to prevent colon cancer and digestive issues. Beets are also a source of dietary fiber, iron, folate, and potassium. These substances may help to suppress inflammation.

I would like to suggest adding apricots, mangoes, and carrots to your antioxidant-rich diet. These fruits and vegetables are rich in beta-carotene, which might be a potent antioxidant.

Dr. Ashok Pal, BAMS

9. Green Tea

Green tea is commonly used for weight loss but its uses are beyond that as it is high in antioxidants. It contains a large amount of catechin which prevents cell damage. Green tea has a protective effect against oxidative damage that leads to the development of cancer.

10. Pecans

Pecans are a great source of minerals, fibers, and antioxidants. Eating raw pecans increases antioxidant levels in the blood to decrease the oxidized bad cholesterol.

Antioxidants are the compounds that form in your body in certain foods. Eating antioxidant-rich foods can help your body to fight against harmful free radicles. Hence, eating healthy food can boost your antioxidant levels and help you fight against some dangerous diseases.

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