Best Antioxidant Foods That You Must Include In Your Daily Diet
You eat a variety of food daily that may contain several beneficial compounds for your body. One such compound is an antioxidant that could be a great savior against free radicals and chain reactions that may damage your cells.
Antioxidants could be defined as the compounds that inhibit oxidation or suppress the deterioration of the food particles. In simple terms, antioxidants check free radical levels in your body.
But why do you need to suppress or control the level of free radicals? Free radicals could be harmful to you if the level goes beyond normal.
The free radical level may rise due to exposure to radiation or smoking, which could cause several illnesses, including diabetes, aging, heart diseases, etc.
The inbuilt antioxidant defense of the body may fight to keep the free radicals level normal. But, several food supplements like fruits, vegetables, etc., could be an excellent source of antioxidants for your body.
Broccoli
The tasty flavors of broccoli make it one of the most loved vegetables. But, a few people are aware of the health benefits broccoli offers alongside great taste.
Broccoli is a highly nutritious vegetable containing many potential antioxidants that could be highly beneficial to keeping human cells and tissues healthy.
Broccoli is rich in glucoraphanin, a compound that converts into sulforaphane which is an antioxidant that may fight cancer. The sulforaphane may reduce the cell damage in cancer patients to inhibit growth.
Alongside sulforaphane, the cruciferous vegetable consists of other antioxidants like carotenoids lutein, zeaxanthin, and beta-carotene that could reduce oxidative stress and cellular damage to your eyes.
Garlic
Garlic could be a great healer for humans with its high medicinal benefits. Garlic supplements could potentially boost your immune system, hence, they may be helpful during common colds or flu.
Moreover, regular consumption of garlic supplements may reduce the severity of the common cold or flu by many folds. The antioxidants present in garlic may help to reduce oxidative damage and control the aging process.
Moreover, regular garlic supplement intake could help balance oxidative stress in people with high blood pressure. The antioxidants present in garlic could help you avoid some brain diseases like Alzheimer’s and Dementia in the future.
Dark Chocolate
Do you know how much antioxidants you consume unknowingly via dark chocolates? Dark chocolates are a great antioxidant supplier for your body.
They are heavily rich in an antioxidant, flavonoid, which may benefit several health conditions. Dark chocolates are derived from the cocoa plant, offering several nutrients and antioxidants to keep us healthy.
Dark chocolate has more cocoa content than other forms of chocolates, and it is the best food item to consume to fulfill your antioxidant needs.
Dark chocolates with higher cocoa content are rich in antioxidants like flavonols, polyphenols, etc. These antioxidants could potentially suppress the free radical activity in your body and reduce oxidative stress.
Studies have shown that with lesser oxidative stress, dark chocolate could lower the chances of heart disease, high blood pressure, etc.
Pecans
Pecan nuts are among the top foods that could contain higher antioxidants compared to other tree nuts. These nuts are considered one of the highest suppliers of beneficial vitamins and minerals to your body.
Pecan nuts contain numerous antioxidants, including tocopherols (different forms of Vitamin E )and phenolic substances that may act as antioxidants.
An important antioxidant that could significantly impact your health after having pecan is gamma-tocopherols, a form of Vitamin E. The presence of oxidized LDLs may increase the risk of cardiovascular issues and inflammation in the arteries.
Here, the consumption of pecan nuts increases the gamma-tocopherols in your body and reduces the amount of unhealthy LDLs by a fair margin.
Cinnamon
Cinnamon is delicious, and one of the highly preferred spices used regularly. It is obtained from the inner bark of the Cinnamomum trees and processed further to use as a spice.
Cinnamon is known to be rich in multiple antioxidants that may have a potential benefit on your body. Some of the crucial and powerful antioxidants found in cinnamon are polyphenols, cinnamaldehyde, etc.
The antioxidants may reduce oxidative damage and inflammations with their anti-inflammatory properties. Moreover, it could also fight infections and repair cellular damage.
Hence, as per the studies, the antioxidants in cinnamon may help to prevent several chronic diseases.
Cloves
Cloves are an essential spice in the kitchen due to their spicy flavor and beautiful aroma. Cloves are dried flowers that could be used as a whole or ground in the dishes.
But, it may offer several health benefits irrespective of the form you prefer to consume. The cloves are considered to be rich in beta carotene, which is an important antioxidant and pro-vitamin.
Sometimes, the carotene in cloves converts into vitamin A to offer health benefits to the eyes. Also, it could be great medicine to treat oral hygiene problems.
Alongside carotene, eugenol is another potent antioxidant found in cloves. These antioxidants help your body suppress free radical activity and lower the risk of diseases.
Moreover, including cloves in your diet could reduce the risk of heart diseases, diabetes, cancers, etc.
Green Tea
Green tea is one of the most consumed beverages because of its multiple health benefits. Green tea is believed to be a potential remedy to cut down fat and initiate weight loss.
But, apart from weight loss, the beverage’s antioxidant content could protect against various disorders like cancer.
The polyphenols in green tea could be potentially effective against some cancers like breast cancer, prostate cancer, colorectal cancer, etc.
Moreover, polyphenols have anti-inflammatory properties that could reduce inflammation in the body. Another crucial antioxidant found in green tea is catechin (epigallocatechin-3-gallate) which may suppress the formation of free radicals.
According to some observational studies, it may reduce cellular damage to protect against several chronic diseases and delay aging.
Strawberries
Everyone craves to have strawberries because of their taste and sweetness, but the craving might increase after knowing the nutritional values.
The heart-shaped fruit is a packet of vitamins, fibers, and several antioxidants that could protect you from harmful diseases. Strawberries are a low-calorie food with no sodium and cholesterol content.
Hence, they may help keep your heart healthy, lower your blood pressure, and increase good cholesterol levels. Moreover, strawberries are the best source to fulfill your manganese and potassium requirements.
The delicious fruit is rich in antioxidants like polyphenols, Vitamin C, etc., that may suppress oxidative stress and lower the risk of heart disease and cancer.
Also, the potassium-rich fruit could help lower blood pressure.
Artichokes
Artichokes have been in use for centuries as they offer tremendous medicinal benefits. The thistle is fully packed with essential nutrients, minerals, vitamins, and antioxidants.
Alongside nutritional content, artichokes are rich in fiber and low in fat to keep you fit and active. Artichokes are one of the wealthiest suppliers of antioxidants with various other minerals like phosphorus and magnesium.
These elements could help avoid acquiring several chronic and harmful diseases. The antioxidants found in artichokes may help reduce LDL cholesterol and increase HDL cholesterol levels to minimize heart problems.
Several government papers have shown that it may improve the digestion process and liver health and control blood sugar levels to keep you healthy.
Kale
Green vegetables are good for health as they fulfill the need for vitamins, minerals, and several other elements. Kale is one such green and healthy plant you should consume to get various medicinal benefits.
Kale is another cruciferous vegetable with loads of antioxidants and vitamins. The nutrient-rich vegetable is low in calories; hence, consume it regularly to fulfill your nutrient needs.
The leafy green vegetable contains several powerful antioxidants that could prevent you from many severe health conditions.
The antioxidants mentioned above may have anti-viral and anti-depressant effects on humans, as per the research.
Kale consists of beta-carotene and Vitamin C as its primary nutrient content, while quercetin and kaempferol are the essential antioxidants.
Pomegranate
Pomegranates are round, red, and highly delicious fruits to consume. The fruit isn’t just tasty but also beneficial to its consumers.
Adding pomegranate to your regular diet could significantly impact your immunity and other health conditions. The small reddish-pink edible seeds called arils inside the pomegranate are a pouch of several nutrients and antioxidants.
Each aril contains several vital antioxidants essential for humans like flavonoids, anthocyanins, punicic acid, alkaloids, sugars, ellagitannins, and other vital compounds.
Pomegranate components could have excellent defensive antiatherogenic, antihypertensive, and anti-inflammatory properties.
Alongside the above properties, the pomegranate could help treat different types of cancer, heart issues, arthritis, and other diseases.
Therefore, doctors suggest patients eat more pomegranates because of their potential benefits.
Conclusion
The human body, in some amount, prepares most antioxidants, but the increased exposure to radiation and smoking has created a need for more antioxidants.
You may fulfill the deficit by including some of the food mentioned earlier items in your diet. Moreover, a healthy person should include such foods to avoid some chronic and fatal diseases in the future.
So, have at least one or two items from the above list in your diet to maintain your antioxidant level. Hence, you would be able to neutralize free radicals and oxidative stress in your body.
- Above article has been written for informational purposes only.
- We do not intend to provide medical advice, cure, or treatment using this article.
- Do not use this article as an alternative cure or treatment for a medical condition.
- These statements have not been evaluated by any FDA authority.
- Reach out to a health expert before using any product, in case of allergies or medical issues.