Foods Rich in Antioxidants: More than 30 Foods To Know

Foods Rich in Antioxidants

Foods Rich in Antioxidants, What are Antioxidants? what foods are high in Antioxidants, what foods have more antioxidants, benefits of taking Foods Rich in Antioxidants.

 

What are Antioxidants?

Antioxidants are substances that aid in preventing cell deterioration and are both produced by the body and present in many foods. Free radicals are dangerous molecules that can harm the body if levels rise too high and are produced during the chemical reaction known as oxidation. Oxidative stress, which is brought on by high levels of free radicals, raises the risk of type 2 diabetes, cancer, and heart disease.

Compounds known as antioxidants have the potential to slow down or even stop the body’s cells from aging. Antioxidants, which are unstable atoms, may assist in protecting the body from oxidative stress caused by potentially harmful free radicals when consumed in large quantities.

Oxidative stress can be produced when a person’s blood begins to accumulate free radicals. Cancer, heart disease, as well as a number of other chronic illnesses and health issues, may all be made more likely to occur as a result of oxidative stress.

Antioxidants are present in many nutritious foods. A person’s antioxidant levels may rise if they regularly eat some or all of these foods, potentially aiding them in avoiding the harm that doctors associate with oxidative stress.

In this article, we provide a list of some of the healthiest foods one can consume to increase the amount of antioxidants in their diet.

 

The Health Benefits of Antioxidants

Why Are Antioxidants Good for Your Health?

Benefits of taking Foods Rich in Antioxidants

  • Consuming an antioxidant-rich diet can help fight oxidative stress and lower the risk of contracting specific diseases.
  • Vitamins A, C, and E, selenium, and carotenoids like beta-carotene, lutein, lycopene, and zeaxanthin are examples of antioxidant nutrients. These vitamins are present in a variety of foods, especially fruits and vegetables, and they also have antioxidant properties.

 

The Benefits of Antioxidant Supplements

The best way to obtain the antioxidants required for a healthy diet is through food, and there are no issues with the safety of antioxidants obtained from food sources.

However, there may be dangers associated with antioxidant supplements, such as:

  • The risk of lung cancer in smokers has been linked to high doses of beta-carotene supplements.
  • Prostate cancer and hemorrhagic stroke risks have been linked to high dose vitamin E supplements.
  • Antioxidant supplements may interact with some medications.
    • Supplemental vitamin E may make bleeding more likely for those taking blood thinners (anticoagulants).
    • According to some studies, taking antioxidant supplements while being treated for cancer may be harmful. If you are receiving treatment for cancer, talk to your doctor before taking any supplements.

Numerous studies have been conducted, but none have been able to demonstrate any significant health benefits of taking antioxidant supplements aside from potential side effects, elevated risk for illness, and drug interactions.

  • Vitamin E supplements did not lower the risk of heart attack, stroke, cancer, age-related macular degeneration, or cataracts, according to the Women’s Health Study.
  • Vitamin C, vitamin E, and beta-carotene supplements had no positive effects on cardiovascular events (heart attack, stroke, or death from cardiovascular diseases), the risk of developing diabetes, or the likelihood of developing cancer, according to the Women’s Antioxidant Cardiovascular Study. Antioxidant supplements did not prevent changes in cognitive function in women 65 and older in this same study.
  • Vitamin E and C supplements did not appear to lower the risk of serious cardiovascular events, cancer, or cataracts, according to the Physicians’ Health Study II. In this study, vitamin E supplements were linked to a higher risk of hemorrhagic stroke.
  • The Selenium and Vitamin E Cancer Prevention Trial (SELECT) found that selenium and vitamin E supplements did not prevent prostate cancer, and after follow-up, found vitamin E supplements actually increased the occurrence of prostate cancer by 17 percent in men who received the vitamin E supplement alone compared with those who received placebo. 

 

Foods Rich in Antioxidants

What Foods Have the Highest Antioxidants?

Studies by researchers from the University of Oslo to determine which foods have the highest antioxidant content were published in the Nutrition Journal. They found that spices and herbs were among the foods high in antioxidants. Other foods high in antioxidants include fruits and berries, vegetables, nuts, seeds, and even chocolate.

 

 

30 foods rich in antioxidants include:

  • Spices and herbs (ground and dried)
    • Green mint – 142.6 mmol of antioxidants per 3.5 ounce serving
    • Cinnamon – 139.9 mmol antioxidants per 3.5 ounce serving
    • Cloves – 125.6 mmol antioxidants per 3.5 ounce serving
    • Allspice – 101.5 mmol of antioxidants per 3.5-ounce serving
    • Oregano – 72.8 mmol antioxidants per 3.5 ounce serving
    • Basil – 28.1 mmol antioxidants per 3.5 ounce serving
  • Fruits 
    • Plums have 3.2 mmol of antioxidants per 3.5-ounce serving.
    • Pomegranate – 9 mmol antioxidants per 3.5 ounce serving
    • Dried fruits have higher antioxidant levels than fresh fruits, but they are also higher in calories.
  • Berries
    • Blackberries contain the most antioxidants of all berries.
    • Blueberries have 9.2 mmol of antioxidants per 3.5 ounce serving.
    • Goji berries have 4.3 mmol of antioxidants per 3.5 ounce serving.
    • Raspberries have 4 mmol of antioxidants per 3.5 ounce serving.
    • Strawberries have 2.1 mmol of antioxidants per 3.5 ounce serving.
    • Cranberries have 3.3 mmol of antioxidants per 3.5 ounce serving.
Foods Rich in Antioxidants: Berries Vectors & Illustrations for Free Download | Freepik
Berries as one of Foods Rich in Antioxidants

Blueberries are low in calories and high in nutrients. According to a 2017 study, wild blueberries are rich in antioxidants.

Because of their antioxidant content, blueberries have been shown in studies to have positive effects. For instance, the authors of a review of studies conducted on animals came to the conclusion that antioxidants found in blueberries may have therapeutic applications for neurological conditions, including those associated with aging.

Foods Rich in Antioxidants

  • Vegetables 
    • Artichoke – 4.7 mmol antioxidants per 3.5 ounce serving kale – 2.7 mmol antioxidants per 3.5 ounce serving
    • Cauliflower – 3.5 mmol antioxidants per 3.5 ounce serving
    • Red cabbage – 2.2 mmol antioxidants per 3.5 ounce serving 1.9 mmol antioxidants per 3.5 ounce serving
    • Beets have 1.7 mmol of antioxidants per 3.5-ounce serving. Sundried tomatoes have 1.3 mmol of antioxidants per 3.5 ounce serving.
  • Nuts and seeds.
    • Walnuts – 21.9 mmol of antioxidants per 3.5 ounce serving
    • Pecans have 8.5 mmol of antioxidants per 3.5 ounce serving.
    • Pistachios have 4.9 mmol of antioxidants per 3.5-ounce serving.
    • Chestnuts – 4.7 mmol of antioxidants per 3.5 ounce serving
    • Nuts and seeds are also high in calories, so moderate your portions.
    • Sesame seeds – 1.2 mmol antioxidants per 3.5 ounces serving
    • Flaxseed, ground—1.1 mmol of antioxidants per 3.5 ounce serving
  • Beans have 2.2 mmol of antioxidants per 3.5-ounce serving.
  • Chocolate
    • Choose dark chocolate, which has up to 15 mmol of antioxidants per 3.5-ounce serving.
Dark chocolate - Wikiwand
Chocolate as one of Foods Rich in Antioxidants

High levels of nutrients and antioxidants can be found in good quality dark chocolate. Researchers have discovered a number of possible health advantages of dark chocolate., including:

According to a review of 10 studies with nearly 300 participants, dark chocolate can help lower both upper and lower blood pressure readings.

However, the authors pointed out that additional studies are required to establish the optimal daily intake of dark chocolate and examine how it affects other metabolic disorders. Lots of nutrients and antioxidants are present in artichokes.

According to research, they could help people with their gut health and cholesterol levels. According to one study examining the history of artichokes as a medicine, eating artichokes can be beneficial for the health of the gut, liver, and heart.

  • Antioxidants per 3.5 ounce serving of coffee are 2.25 mmol. When compared to green tea, which contains 1.5 mmol of antioxidants per 3.5-ounce serving, it has more antioxidants.

 

 

See Also

The Best 5 Fiber-Rich Foods

 

Foods Rich in Antioxidants

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