Antioxidants are substances that your body produces and are present in your diet. They support your cells’ defence against harm from potentially dangerous substances known as free radicals.
Oxidative stress is a condition that can result from an accumulation of free radicals. This could harm your DNA and other vital cell structures.
Sadly, persistent oxidative stress can raise your risk of developing chronic conditions, including cancer, type 2 diabetes, and heart disease.
Fortunately, consuming an antioxidants rich diet can help raise your blood antioxidant levels, which can help battle oxidative stress and lower your chance of developing certain diseases.
Scientists conduct several essays to determine the antioxidant content in foods.
Examining plasma’s total antioxidant capacity, or FRAP, is one of the best tests. How well a portion of foods can neutralize a particular free radical is how the antioxidant content of that foods is determined.
The amount of antioxidants in the meal increases with the FRAP value.
Here are the top 12 antioxidants rich foods for health.
1. Dark chocolate
Dark chocolate is healthy, which is good news for chocolate lovers. In addition to more minerals and antioxidants than conventional chocolate, it contains more cocoa.
According to the FRAP analysis, 3.5 ounces of dark chocolate can contain up to 15 mmol of antioxidants (100 grams). This surpasses the antioxidant content of blueberries and raspberries, which, in the same serving size, can reach up to 9.2 and 2.3 mmol, respectively.
Additionally, cocoa and dark chocolate antioxidants have been linked to remarkable health advantages like decreased risk factors for heart disease and lower inflammation.
For instance, the relationship between cocoa consumption and blood pressure in healthy individuals and those with high blood pressure was examined in a review of 10 studies.
Dark chocolate and other foods high in cocoa decreased systolic blood pressure (the higher value) and diastolic blood pressure (the lower value) on average by 4.5 mmHg and 2.5 mmHg, respectively.
Another study discovered that dark chocolate might lower the risk of heart disease by increasing blood antioxidant levels, “good” HDL cholesterol levels, and reducing the oxidation of “bad” LDL cholesterol.
Oxidized LDL cholesterol is dangerous because it encourages blood vessel inflammation, raising heart disease risk.
Summary
Dark chocolate is one of the rich sources of antioxidants, tasty and healthy. The amount of antioxidants in chocolate increases with its cocoa content.
2. Pecans
A variety of nuts called pecan is indigenous to Mexico and South America. They have a lot of antioxidants and are an excellent source of minerals and healthy fats.
Pecans have up to 10.6 mmol of antioxidants per 3.5 ounces, according to a FRAP investigation (100 grams).
Pecans can also increase blood levels of antioxidants.
For instance, a study showed that persons with considerably higher blood antioxidant levels ingested 20% of their daily calories from pecans.
In a different study, those who ate pecans had their levels of oxidized blood LDL drop by 26–33 per cent within two to eight hours. An increased risk of heart disease is associated with high blood levels of oxidized LDL cholesterol.
Pecans are a fantastic source of good fats but also very calorie-dense. As a result, it’s crucial to consume pecans in moderation to limit calorie intake.
Summary
Pecans are a standard nut with antioxidants, healthy fats, and minerals. They might also aid in lowering bad cholesterol and increasing blood antioxidant levels.
3. Blueberries
Blueberries are high in minerals and antioxidants despite having few calories.
Blueberries contain up to 9.2 mmol of antioxidants per 3.5 ounces, according to a FRAP investigation (100 grams).
According to several studies, blueberries have the greatest concentration of antioxidants of all widely consumed fruits and vegetables.
Additionally, investigations in test tubes and on animals have demonstrated that the antioxidants in blueberries may postpone the age-related loss in brain function.
According to research, this impact may be caused by the antioxidants in blueberries. They are believed to accomplish this by scavenging dangerous free radicals, lowering inflammation, and altering the expression of specific genes.
Additionally, it has been demonstrated that the antioxidants in blueberries, particularly a variety known as anthocyanins, lower blood pressure and LDL cholesterol levels, two risk factors for heart disease.
Summary
One of the best food sources of antioxidants is blueberries. They are abundant in anthocyanins and other antioxidants, which may help lower the risk of heart disease and postpone the ageing-related deterioration in brain function.
4. Strawberry
One of the most consumed berries worldwide is the strawberry. They are delicious, adaptable, and a great source of antioxidants and vitamin C.
Strawberries contain up to 5.4 mmol of antioxidants per 3.5 ounces (100 grams), according to a FRAP investigation (3Trusted Source).
In addition, strawberries have a red colour because of a type of antioxidant called anthocyanins. Brighter red strawberries typically have a higher anthocyanin concentration.
According to research, anthocyanins may lower the risk of heart disease by lowering “bad” LDL cholesterol levels and increasing “good” HDL cholesterol.
Anthocyanin supplements significantly lowered LDL cholesterol in persons with heart disease or high LDL levels, according to a study of 10 research.
Summary
The antioxidants are known as anthocyanins, which are abundant in strawberries and other berries and may help lower the risk of heart disease.
5. Artichokes
In the North American diet, artichokes are a tasty and healthy vegetable that is not frequently consumed.
However, they have a lengthy history, with people using their leaves to treat liver ailments like jaundice in the past.
Additionally, artichokes are a fantastic source of antioxidants, minerals, and dietary fibre.
According to a FRAP investigation, 3.5 ounces of artichokes can contain up to 4.7 mmol of antioxidants (100 grams).
Exceptionally high in the anti-oxidant chlorogenic acid are artichokes. According to studies, chlorogenic acid’s anti-inflammatory and antioxidant properties may lower the incidence of heart disease, type 2 diabetes, and several malignancies.
Depending on how they are cooked, artichokes’ antioxidant levels can change.
Artichokes’ antioxidant content may increase by eight times when they are boiled and by fifteen times when they are steamed. However, cooking artichokes might cause their antioxidant level to decrease.
Summary
Artichoke is one of the plants with the highest concentrations of antioxidants, including chlorogenic acid. The number of antioxidants can change depending on how they are prepared.
6. Goji Berries
The dried fruits of two closely related plants, Lycium barbarum and Lycium chinense, are known as goji berries.
For more than 2,000 years, they have been a mainstay of traditional Chinese medicine.
Due to their abundance of vitamins, minerals, and antioxidants, goji berries are frequently promoted as a superfood.
Goji berries have 4.3 mmol of antioxidants per 3.5 ounces, according to a FRAP investigation (100 grams).
Goji berries also have unique antioxidants called Lycium barbarum polysaccharides. These may help prevent skin ageing and have been associated with a lower risk of cancer and heart disease.
Goji berries may also work wonders to increase the number of antioxidants in the blood.
Healthy elderly participants in one trial drank a milk-based goji berry beverage every day for 90 days. Their blood antioxidant levels had increased by 57% by the study’s conclusion.
Although goji berries are healthy, buying them can be pricey.
Additionally, there are very few studies on the effects of goji berries on people. More human-based research is required even though these support their health advantages.
Summary
Antioxidants of all kinds, including a special kind called Lycium barbarum polysaccharides, are abundant in goji berries. These may aid in the fight against skin ageing and have been associated with a lower risk of cancer and heart disease.
7. Raspberry
Raspberries are a popular ingredient in desserts because they are soft and tangy. They are a fantastic source of antioxidants, vitamin C, manganese, and nutritional fibre.
Raspberries offer up to 4 mmol of antioxidants per 3.5 ounces, according to a FRAP investigation (100 grams).
Antioxidants and other elements in raspberries have been associated with lowered risks of cancer and heart disease in several studies.
According to a test-tube study, raspberries’ antioxidants and other ingredients killed 90% of the sample’s breast, colon, and stomach cancer cells.
Several types of cancer may be slowed down, and their effects may be suppressed by the anti-inflammatory and antioxidant qualities of black raspberries, according to a study of five research.
Additionally, the antioxidants in raspberries, particularly anthocyanins, may lessen oxidative stress and inflammation. Heart disease risk could be lowered as a result.
To be clear, test-tube studies account for most of the data supporting the health advantages of raspberries. Before recommendations can be made, the more human study is required.
In conclusion, raspberries are sweet, nutrient rich, and loaded with antioxidants. They are high in anthocyanins and have anti-inflammatory effects on the body, just like blueberries.
8. Kale
The cruciferous vegetable family, of which kale is a part, includes all vegetables grown from the plant Brassica oleracea. Cauliflower and broccoli are other members.
One of the most nutrient-dense vegetables in the world, kale is a good source of vitamins A, K, and C. Additionally, it contains a lot of antioxidants, up to 2.7 mmol per 3.5 ounces.
However, red kale cultivars such as reborn and red Russian kale may have up to 4.1 mmol of antioxidants per 3.5 ounces, which is nearly twice as much.
This is because red kinds of kale have higher levels of anthocyanins and several other antioxidants that give them vivid colour.
Kale is a fantastic plant-based supply of calcium, a necessary mineral for maintaining bone health and other cellular processes.
Summary
One of the most nutrient-dense vegetables in the world is kale, which is also high in antioxidants. Red kale may have nearly twice the amount of antioxidants as green kale, despite both being potent in antioxidants.
9. Red Cabbage
A red cabbage’s nutritional profile is impressive. It is often referred to as purple cabbage and is abundant in antioxidants, vitamins C, K, and A.
Red cabbage offers up to 2.2 mmol of antioxidants per 3.5 ounces, according to FRAP research (100 grams).
The level of antioxidants in ordinary cooked cabbage is more than four times higher.
This is because the antioxidants known as anthocyanins, which give red cabbage its colour, are present in red cabbage. Raspberries and strawberries also contain anthocyanins.
Numerous health advantages have been associated with these anthocyanins. They could lessen inflammation, guard against heart problems, and lower the risk of several cancers.
Red cabbage also contains a lot of vitamin C, which the body uses as an antioxidant. Vitamin C may support a more robust immune system and firmer skin.
It’s interesting to note that red cabbage’s antioxidant levels might be impacted by its preparation.
Red cabbage’s antioxidant profile may be enhanced by boiling and stir-frying, but steaming red cabbage may cause a nearly 35% reduction in antioxidants.
Summary
Adding red cabbage to your diet is a fantastic way to consume more antioxidants. Its high anthocyanin concentration, a class of antioxidants associated with several significant health advantages, gives it its red hue.
10. Beans
Beans are a wide variety of affordable, nutritious legumes. They also contain a staggering amount of fibre, which helps support regular bowel motions.
Beans are among the best sources of antioxidants in vegetables. According to a FRAP experiment, green broad beans can contain up to 2 mmol of antioxidants per 3.5 ounces (100 grams).
Some beans, such as pinto beans, contain an antioxidant known as kaempferol. The outstanding health benefits of this antioxidant include decreased chronic inflammation and slowed cancer growth.
For instance, kaempferol may inhibit the formation of malignancies in the breast, bladder, kidneys, and lungs, according to several animal studies.
Nevertheless, more human-based studies are required, as most studies investigating the advantages of kaempferol have been conducted in test tubes or on animals.
Summary
Beans are a cheap way to improve your intake of antioxidants. They also contain the antioxidant kaempferol, shown in animal experiments and test tubes to have anticancer properties.
11. Beets
The roots of a vegetable with the scientific name Beta vulgaris are often referred to as beets or beetroot. They are an excellent source of fibre, potassium, iron, folate, and antioxidants and have a moderate flavour.
According to a FRAP investigation, the beets contain up to 1.7 mmol of antioxidants per 3.5 ounces (100 grams).
They are notably high in betalains, a kind of antioxidants. These, which have been connected to health advantages, give beets their reddish colour.
For instance, multiple studies conducted in test tubes have connected betalains to a reduced incidence of colon and gastrointestinal malignancies.
Beets also include other substances that could assist in reducing inflammation. For instance, a study discovered that consuming betalain capsules derived from beetroot extract dramatically reduced pain and inflammation associated with osteoarthritis.
Summary
Fiber, potassium, iron, folate, and antioxidants are all abundant in beets. They contain a class of antioxidants known as betalains, which have been associated with outstanding health advantages.
12. Lettuce
One of the veggies with the highest nutritional content is spinach. It is shallow calories and rich in vitamins, minerals, and antioxidants.
According to a FRAP investigation, 3.5 ounces (100 grams) of spinach contains up to 0.9 mmol of antioxidants.
Lutein and zeaxanthin, two antioxidants that may help shield your eyes from harmful UV rays and other light wavelengths, are also abundant in spinach.
These antioxidants assist in preventing long-term eye damage from free radicals.
Summary
Spinach has a high nutritional content, a high level of antioxidants, and few calories. The richest sources of lutein and zeaxanthin, which protect the eyes from free radicals, are found in this food.
The Conclusion
Antioxidants are substances that your body naturally produces. They are also present in several foods.
They defend your body against potentially dangerous free radicals, which can build up and encourage oxidative stress. Sadly, oxidative stress increases the risk of cancer, type 2 diabetes, heart disease, and many other chronic diseases.
Fortunately, an antioxidants rich diet can help counteract free radicals and lower the chance of developing certain chronic illnesses.
You may increase the levels of antioxidants in your blood and benefit from their numerous health advantages by consuming a wide variety of the foods listed in this article.
