Did you know antioxidants are essential for the healthy functioning of your body? Yes! Antioxidants are compounds found in foods and produced in our bodies. They protect our bodies from harmful molecules called free radicles. Sadly, there is an increased risk of chronic diseases with chronic oxidative stress. Fortunately, you can improve your blood antioxidant levels to fight oxidative stress by consuming Antioxidant-rich foods.
We have prepared a list of some foods with high amounts of antioxidants. Read on!
Health Benefits Of Antioxidant-Rich Foods:
Antioxidants are known to fight free radicals, enhancing your body’s Immunity. Here are some of the health benefits of consuming antioxidant-rich foods.
- Antioxidants like vitamin C, E, Selenium, Zinc, Copper have cardioprotective activity, though not all antioxidants are protective against heart disease (1).
- Antioxidants improve cognitive health, which reduces the risk of dementia and enhances memory by acting as mediators in the central nervous system (2).
- Foods rich in antioxidants help improve the clinical symptoms of rheumatoid arthritis (3).
- Antioxidants such as lutein and zeaxanthin help prevent age-related macular degeneration and prevent any other vision issues (4).
- Consuming foods rich in antioxidants help build your body’s Immunity and contributes to healthy Aging (5).
- Antioxidants from foods might promote the healthy functioning of your liver by restoring the regular activity of your liver (6).
Top 10 Antioxidant-Rich Foods in India:
Here is the list of foods that are rich sources of antioxidants.
1. Dark Chocolates:
Did you know dark chocolate is highly nutritious? Yes! Dark chocolate is rich in antioxidants and minerals because it has more cocoa than regular chocolate. In addition, there has been a link to impressive health benefits such as reduced risk factors for heart disease and less inflammation because of cocoa and dark chocolate antioxidants.
There is a chance of reducing systolic blood pressure by an average of 4.5 mmHg and diastolic blood pressure by 2.5 mmHg by consuming cocoa-rich products like dark chocolate (7).
The blood antioxidants levels are raised with the help of dark chocolate, thereby reducing the risk of heart diseases and increasing the levels of good HDL cholesterol (8).
2. Nuts :
Nuts help reduce the unstable molecules that might increase disease risk and cause cell damage by combating oxidative stress by neutralizing radicals with the help of antioxidants, including polyphenols (9). However, there is not much impact on antioxidant capacity in older people with the consumption of nuts.
Walnuts are low in sodium, sugar and are loaded with antioxidants. In addition, compared to other nuts, they contain a higher amount of omega-3 fatty acids. As a result, walnuts have a greater capacity to fight free radicals than fish, according to a study (10).
Pecans contain high amounts of antioxidants and are a good source of healthy fats and minerals. In addition, these nuts help raise blood antioxidant levels by lowering bad cholesterol (11).
After cooking, the concentration of antioxidants such as gallic acid and ellagic acid increases, making them beneficial for your health. Health issues like heart disease or stroke are reduced significantly because of these antioxidants and minerals like potassium and magnesium.
Here is the list of different berries with high amounts of antioxidants and several vitamins and minerals that can benefit a healthy body.
Strawberries are rich sources of antioxidants and vitamin C and are among the world’s most popular berries. Based on FRAP analysis, you can find about 5.4nmol of antioxidants per 100 grams of strawberries (12). In addition, the colour of strawberries comes from an antioxidant called anthocyanins which help reduce bad cholesterol which reduces the risk of heart disease (13).
b. Goji berries:
Goji berries contain an antioxidant called Lycium barbarum polysaccharides and vitamins and minerals (14). These antioxidants play an essential role in fighting skin ageing, reducing the risk of cancer and heart diseases. According to FRAP analysis, 100 grams of strawberries contain 4.3 mmol of antioxidants. Moreover, there is an increase in the blood antioxidant levels with the consumption of goji berries.
Raspberries are excellent sources of antioxidants, dietary fiber, manganese, and vitamin C. According to FRAP analysis, 100 grams of raspberries have four mmol of antioxidants (15). In addition, these berries have anthocyanins that have anti-inflammatory effects that can reduce inflammation in your body.
Compared to all the commonly consumed fruits and vegetables, blueberries have the highest antioxidants and are low in calories (16). Based on FRAP analysis, 100 grams of blueberries contain 9.2 mmol of antioxidants (17). In addition, these berries help reduce the risk of heart disease, delay the decline in brain function with the help of antioxidants called anthocyanins.
See More: Food Rich In Calcium
4. Reb Cabbage:
Red Cabbage is a rich source of vitamins A, K, C, essential minerals. In addition, the antioxidants called anthocyanins are why Cabbage gets its attractive red colour. Therefore, it is an excellent choice for weight loss as it is low in calories. Based on FRAP analysis, 100 grams of red Cabbage has up to 2.2 mmol of antioxidants. Furthermore, the antioxidants present in red Cabbage help reduce the inflammation in our body by strengthening the immune system.
If you are looking for an inexpensive way to increase the intake of antioxidants in your body, consuming diverse beans can be an excellent option. According to FRAP analysis, 100 grams of beans contain up to 2 mmol of antioxidants.
Raw soybean has numerous health benefits because it has saponin, phytates, and flavones that give soy its antioxidant properties. In addition, soy products contain selenium, zinc, calcium, and vitamin C that can be beneficial for the health of our body (18).
b. Black Beans:
The antioxidant properties of black beans come from saponins, kaempferol, quercetin, and saponins, a variety of phytonutrients.
Lentils have antioxidants such as Vitamin C and A that reduce oxidative damage to cells by binding. It also has phytochemicals that help prevent cancer growth because they have a high tannins content.
6. Red and Blue Grapes:
When talking about foods high in antioxidants, we cant keep red and blue grapes out of the list. It provides fantastic health benefits as they contain vitamin C and selenium. In addition, these fruits are great for heart health as it contains antioxidants such as anthocyanins and proanthocyanidins (19). These antioxidants and phytochemicals prevent stroke and improve your mood significantly.
7. Dark Green Veggies:
Dark green vegetables are some of the foods high in antioxidants, other vitamins, and minerals that can help maintain the health of your body.
Kale is a rich source of vitamins A, C, K and is one of the most nutritious greens on the planet. It is also a rich source of antioxidants, where 100 grams of kale contains about 2.7mmol of antioxidants (20). Kale also helps maintain bone health and cellular functions with the help of calcium.
Spinach is yet another green leafy vegetable low in calories and loaded with antioxidants, vitamins, and minerals. According to FRAP analysis, 100 grams of spinach contains 0.9 mmol of antioxidants (21). Spinach also helps protect your eyes from harmful UV rays. In addition, it is an excellent source of two antioxidants called lutein and zeaxanthin (22).
Broccoli helps prevent oxidative stress as it is an excellent source of antioxidants. It also helps support healthy cells with the help of valuable antioxidants like lutein and zeaxanthin.
Beets or beetroot provides essential health benefits because it is a rich source of vital minerals, fiber, and antioxidants. In addition, it helps ward off allergies and infections with its anti-inflammatory properties. According to FRAP analysis, 100 grams of beetroot contains up to 1.7 mmol of antioxidants. In addition, the red colour of these vegetables comes from a group of antioxidants called betalains that provide several health benefits (23).
See More: Food Rich In Omega 3 Fatty Acids List
9. Orange Vegetables:
Orange vegetables are another source of antioxidants, minerals, and vitamins that efficiently benefit health.
a. Sweet Potatoes:
It is a powerhouse of vitamins and is a wholesome vegetable. Sweet potato has high amounts of phytochemicals, vitamin A, and antioxidants, helping prevent chronic health conditions like diabetes and heart diseases. Its antioxidant value is also excellent for hair and skin.
Carrot is a perfect health food because it contains antioxidants, potassium, vitamin K1, fiber, and beta carotene (24). Carrots help reduce the risk of cancer because of the carotene antioxidants. The antioxidant beta carotene is converted into vitamin A in our body.
c. Butternut Squash:
Butternut squash is a rich source of vitamins C, E, beta-carotene, and powerful antioxidants. These antioxidants help reduce the risk of several chronic diseases by preventing cellular damage and reducing inflammation.
10. Green Tea:
Green tea has been a popular beverage choice among many tea drinkers because of its benefits. The green tea benefits are maximized because it contains polyphenols, and its antibacterial properties also aid in maintaining the skin and internal health. In addition, it also helps reduce cancer risk because of the high antioxidant content.
11. Whole Grains:
Whole grains come under antioxidant-rich foods, and they also contain trace minerals, fiber, protein, and B vitamins. In addition, whole grains help reduce the risk of some forms of cancer, type 2 diabetes, risk of heart disease. So include them into your diet to real all their benefits.
Artichokes have the highest antioxidants, including chlorogenic acid, and a rich dietary fiber and minerals source. According to FRAP analysis, 100 grams of artichokes contains 4.7 mmol of antioxidants (25). In addition, artichokes contain chlorogenic acid, an antioxidant that has anti-inflammatory benefits (26).
13. Spices and Herbs:
Several herbs and spices are rich antioxidants that can be very beneficial for health. These spices can be added to many dishes to reap their benefits. The antioxidant content of some of the spices and herbs are:
- Green mint – 3.5 ounces serving has 142.6 mmol antioxidants.
- Cinnamon – 3.5 ounces serving has 139.9 mmol antioxidants.
- Basil – 3.5 ounces serving has 28.1 mmol antioxidants.
- Oregano – 3.5 ounces serving has 72.8 mmol antioxidants.
- Cloves – 3.5 ounces serving has 125.6 mmol antioxidants.
- Allspice – 3.5 ounces serving has 101.5 mmol antioxidants.
See More: Foods Rich In Zinc
Most of our antioxidants come from beverages such as apple juice, tomato juice, cider, pomegranate juice, and pink grapefruit juice, though many believe otherwise. Coffee also has high amounts of antioxidants but should be taken in moderation. But adding milk in tea or coffee might block antioxidants, so drink it without milk. When consumed in moderation, any beverage can be beneficial for your health.
Top Antioxidant-rich Fruits:
Here is the list of the top antioxidant-rich fruits:
- Wild blueberries.
- Boiled artichoke.
- Red grapes.
Best Antioxidant Enriched Vegetables:
Here is the list of the top antioxidant-rich vegetables:
- Green raw kale.
- Cooked russet potato.
- Raw spinach.
- Raw broccoli.
Our bodies make compounds called antioxidants naturally. But you can also get them through foods that protect your body from harmful molecules called free radicles. Luckily, you can neutralize free radicals, thereby reducing the risk of chronic diseases by adding antioxidant-rich foods to your diet. Don’t forget to let us know if you found the article helpful!
Disclaimer: The information provided in this article is based on research and not a replacement for medical advice. Make sure to consult a professional before you start anything new.
1. Are antioxidants essential for strengthening hair?
Ans: When the hair is bombarded with free radicles, it is exposed to sunlight and pollution. But by consuming antioxidants or antioxidant supplements, foods that protect your delicate hair follicles prevent hair fall.
2. What are the positive effects of antioxidants in treating acne?
Ans: Free radicals steal electrons from healthy cells by travelling through the body, promoting inflammation, a common reason for acne formation. Conversely, antioxidants help reduce inflammation, preventing acne by neutralizing the free radicals.
3. How are antioxidants beneficial for bodybuilders?
Ans: Antioxidants play an essential role in maximizing exercise training effects for bodybuilders. They also reduce exercise stress, thereby aiding the recovery from injuries. For example, Vitamin C is an antioxidant that aids in tissue repair.