Antioxidant Best Food Sources
1 May 2018
Antioxidant Best Food Sources
Antioxidants are important for your health. They work to protect the cells from damage caused by oxidants, which are free radicals that play a major role in disease formation. Antioxidants help prevent aging and different chronic diseases, including diabetes, cancer and cardiovascular diseases. This makes it important to include antioxidant-rich foods in your diet to help fight free-radical damage. Antioxidants naturally occur in certain fruits and vegetables.
Out of all the cruciferous vegetables, broccoli is one of the best sources of antioxidants. The antioxidants in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene. This green vegetable is also packed with a variety of vitamins, such as C, K and A. It also has fibre, manganese, potassium, iron, folate and protein.
The tiny blue-colored berries are packed with antioxidants. In fact, blueberries contain the highest amount of antioxidants among several fruits from the same category. The antioxidants in blueberries, especially a type called anthocyanins, are highly beneficial for your health. Blueberries are also loaded with vitamins C and K and manganese along with riboflavin, folate, fibre, niacin, magnesium, potassium, copper, iron and zinc.
Spinach is another one of the richest sources of antioxidants. In fact, it is one of the best sources of beta-carotene, an antioxidant known for its anti-cancer, anti-aging and heart-protecting properties spinach is a good source of vitamins A, B2, C, E and K and contains minerals like manganese, magnesium, iron, potassium, calcium and folate. Plus, it is loaded with dietary fibre and is even low in calories.
Beets are rich in the antioxidant betalain, which is known to protect the body against a wide range of diseases. The root of the beet contains vitamins A, B6 and C, as well as potassium, magnesium, iron, folic acid, zinc, carbohydrates, protein and soluble fibre. Also, the green leafy tops are rich in vitamin C, calcium, iron and magnesium.
Among antioxidant-rich foods, strawberries also rank high on the list. Strawberries contain anthocyanins, the antioxidants that protect against cardiovascular disease.Strawberries are loaded with several B vitamins and vitamins C and K. The berries also contain magnesium, manganese, potassium, dietary fibre, folate, copper, potassium, biotin and omega-3 fatty acids. In addition, they have high water content and are low in calories.
Kale is another antioxidant-rich food that you should definitely include in your diet. Kale contains a variety of antioxidants, and the most popular ones are quercetin and kaempferol. Both of these compounds are believed to be able to fight different diseases. This leafy green vegetable also is packed with vitamins, such as A, C and K, as well as several B vitamins. It also has nutrients like dietary fibre, magnesium, calcium, manganese, copper, potassium, iron, phosphorus and protein. Plus, it contains very little fat, most of which is the omega-3 fatty acid called alpha-linolenic acid (ALA).
Beans, a diverse group of legumes that are inexpensive and healthy, are also one of the best vegetable sources of antioxidants. Beans are rich in compounds called flavonoids that act as antioxidants. Red and black beans have the highest antioxidant levels. All types of beans are also incredibly high in fibre, which can help keep your bowel movements regular. Also, most beans offer an amazing package of nutrients, including many vitamins and minerals like vitamin C, protein, calcium, zinc, selenium and folate.
Pecans contain different forms of antioxidants like vitamin E, known as tocopherols, as well as other phenolic substances, many of them with antioxidant abilities. These nuts are also a rich source of many important B complex vitamins, vitamin A, folic acid, calcium, magnesium, phosphorus, potassium and zinc. Pecans are also a great source of unsaturated fats and protein.
Dark chocolate, made from the seed of the cocoa tree, is one of the best sources of antioxidants. They come in the form of flavanols and polyphenols.These antioxidants have been linked to impressive health benefits, such as less inflammation and reduced risk factors for heart disease. Other healthy nutrients in dark chocolate are soluble fibre, potassium, manganese, zinc, selenium, copper, magnesium and iron.
Artichokes, a dark-colored vegetable, are a rich source of antioxidants. They are especially rich in the antioxidant known as chlorogenic acid. Artichokes, a dark-colored vegetable, are a rich source of antioxidants. They are especially rich in the antioxidant known as chlorogenic acid.