Learn about the foods that are available in every food store and they have antioxidants that can make you stay healthy and energized.
Antioxidants are natural substances that are used to shield your body against the free radicals- unstable molecules that add to the oxidative stress. It is not only a process that takes place in normal metabolism, but also by other environmental factors such as pollution, UV exposure, alcohol and smoking. Oxidative stress left unchecked may be damaging to the cells, accelerate aging and predispose one to chronic diseases.
The good news? Diet may be a great offense. Inflammation can be cut down, your cells can be safe, and long-term heart, brain, and immune health will be developed by incorporating foods that are rich in antioxidants. These are seven best foods with antioxidants as suggested by the nutritionists.
1. Blueberries
Blueberries are always on the top of the list of antioxidative food. They are their rich blue-purple which is because of anthocyanins, potent plant compounds that possess antioxidant qualities. Depending on the serving size, 3.5 ounces of it contains up to 9 millimoles (mmol) of antioxidants.
Studies attribute blueberries to the benefits of better heart, reduction of blood pressure, and decreased damage to DNA. The wild blueberries are especially spectacular because of their smaller size and hence more skin to pulp ratio- more antioxidants with each bite. Research indicates that they can also aid memory, blood sugar regulation and blood circulation.
2. Dark Chocolate
But chocolate can be healthy, as long as you eat the dark one. Dark chocolate is rich in polyphenols and flavonoids which combat oxidative stress to help in maintaining cardiovascular health. The high-quality dark chocolate has the quantity of antioxidants at approximately 15 mmol in a 3.5-ounce bar, which is much higher than milk chocolate.
It is known that regular intake of dark chocolate enhances bodily circulation, lowers blood pressure, and maintains good cholesterol levels in the body. To be able to achieve the highest benefits, it is better to choose the versions that contain at least 70% cocoa.
3. Walnuts
Walnuts do not only look like the brain, they are brain boosting. These are nutrient-rich nuts that have phenolic compounds, vitamin E, melatonin, flavonoids, and many antioxidants are concentrated in the thin papery skin. One hundred gram of serving supplies close to 22 mmol of antioxidants, thus, walnuts are among the best antioxidant-containing nuts.
They are not only useful as antioxidants. Walnuts are good for the heart, gut and brain, and it can even prevent certain cancer. And you do not have to have many to get the dividend--just a few scattered with oatmeal, or over salads, or made a snack meal will do some good.
4. Coffee
Coffee is not just a morning routine to most people, but it is also a significant source of antioxidants. The amount of 3.5-ounce cup is approximately 2.5 mmol and espresso offers an amazing 14.2 mmol. Such antioxidants are derived out of such compounds as polyphenols, melanoidins, caffeoylquinic acids.
Regular coffee use is found to reduce the risks of type 2 diabetes, heart disease and neurodegenerative diseases including Alzheimer and Parkinson. The roast and brewing process can vary the amount of antioxidants but coffee is always a high-ranked food in terms of providing antioxidants on a daily basis.
5. Apples
It might even be true that the old adage that an apple a day keeps the doctor away can be true. Apples contain abundant levels of polyphenols, vitamin C, and vitamin E and even though the antioxidant levels of 0.4 mmol per 100 grams is not as good as that of the berries, the benefits of using them are significant in relation to health.
Apples aid in decrease of inflammation, cardiac health and can safeguard blood vessels. The concentration of most antioxidants is found in the skin, therefore, the unpeeled apples are more beneficial to eat. Apples that are dried are also a better source of antioxidants.
6. Blackberries
Blackberries contain high levels of anthocyanins, vitamin C, vitamin E and polyphenols like their cousin berries. Their favorite antioxidants are 3.5 ounces, and this portion provides approximately 6 mmol.
Eating blackberries can also aid in minimizing inflammation, heart health, as well as prevent memory loss related to old age. Their antioxidant properties are also high and this helps to withstand immunity and general well being.
7. Herbs and Spices
Herbs and spices can be consumed in small quantities, yet they contain a strong antioxidant effect. Indicatively, ground cloves contain an amazing 465 mmol of antioxidants per 100 grams, but of course, you are only required to use a teaspoon or less to add to a dish.
Particularly, cloves are also a good source of eugenol, which is an antioxidant, anti-inflammatory and antimicrobial compound. There are also other herbs and spices such as ginger, oregano, thyme, and sage that have useful antioxidants that can be easily incorporated into daily meals.
Final Thoughts from Experts
No one particular so-called superfood that will provide you with all the antioxidants. Instead, variety is key. The antioxidants in different foods have distinct benefits and hence the most effective way to do it is to consume a colorful combination of fruits and vegetables, nuts, spices and even coffee and dark chocolate.
Getting these antioxidants-rich foods into your everyday meal plan not only means that you will get to savor delicious, nutritious mealtime but will also be assisting yourself in warding against inflammation, aging and chronic disease; a precursor of health in the long-term.