You have mostly heard the word “antioxidant” in multiple advertisements & articles which are related to food and nutrition. In simple words, antioxidants are substances that protect the body or prevent it from damage to the cells caused by free unstable molecules, radicals.
That is automatically produced in the body to give the reaction of environmental and other pressures. A Google search engine showed that 160 million results on this particular word. Because most people don’t have knowledge about what is antioxidants and how to get antioxidants and what are the benefits of antioxidants for health. and there are some foods with the highest antioxidants
We can easily get antioxidants through different sources like natural and artificial foods. There are certain plant-based foods with the highest antioxidants. Sometimes oxidative stress occurs and it creates a problem between generating cell-damaging free radicals and the ability to handle their harmful effects.
The body has the ability to produce some antioxidant which is known as Endogenous antioxidants. And some are getting through outside sources are called Exogenous.
Foods with the highest antioxidants.
There are hundreds of substances that act as antioxidants, from polyphenols and Vitamin C to flavonoids. If we talk about plant-related food there is a wide range of plant-based food that contains high-quality antioxidants.
Some of the top foods include Dark Chocolate, Pecans, Blueberries, pomegranates, Strawberry, Raspberries, Kale, Red cabbage, Beans, Beet, etc. these foods we must add to our well-balanced diet.
1. Dark chocolate:
Antioxidants are yet another reason why you should consume dark chocolate on regular basis. Dark chocolate contains more cocoa than regular chocolate It contains flavonoids.
Flavonoids are plant-based antioxidants. it is amazing to know that cocoa has way more antioxidants than things like green tea, blueberries, and red wine and comes among the foods with the highest antioxidants
If you consume products rich in cocoa it can help you with heart-related issues. Indeed, making dark chocolate part of your diet reduced the systolic blood pressure
Not only this, the antioxidants available in dark chocolate raise the amount of good cholesterol and put a check over harmful cholesterol.
Pecans are best described as a nut that is native to Mexico and America. Because it is rich in healthy fats and good minerals, these nuts are also
A 100-gram cup full of pecans nut can provide you 10.6 mmol of antioxidants. Moreover, these nuts raise the antioxidants in the blood
Pecans are also a good source of vitamin A, vitamin E, calcium, potassium, and the optimal amount of zinc. overall, pecans are one of the foods with the highest antioxidants
These juicy small fruits definitely offer more than you think in terms of a healthy lifestyle. These blueberries come with antioxidants and the icing on the cake is it is low in carbs also.
These little fruits contain flavonoids. These are antioxidant agents which are also responsible for the blue coloring of these berries.
Vitamin c and vitamin an act as powerful antioxidant agents which prevent a multitude of diseases. Results based on researches have shown that blueberries’ antioxidants reduce the risk of colon cancer, tumor growth, body inflammation, and prostate and pancreatic cancer.
However, if you want to know about the wonderful benefits of blueberries in detail I request you to check out the colored text Blueberries.
Strawberries are the foods with the highest antioxidants that originated in the 18th century in Europe. These fruits have never seen any decline in their popularity. Strawberries are packed with antioxidants and vitamin c.
The kind of antioxidant we can get by eating strawberries is anthocyanins. This agent gives strawberries red color just like flavonoid provides a blue hue to blueberries.
100 grams of strawberries can provide you around 5.4 mmol of antioxidants. Probably, the richness of antioxidants makes strawberries to the list of top 20 fruits with high-quality antioxidants. So what are the benefits of these red berries?
The available vitamin c helps to fight cataracts (a kind of condition where a layer forms of the eye lens obtruding the vision). Strawberries’ antioxidants reduce the threat of heart disease too. So, I recommend you make it a part of your diet plan. One last thing, they are also helpful for healthy and glowing skin.
The 4th food on the list is raspberries. These are red and juicy berries somewhat similar to blackberries. Raspberries are a rich source of dietary fiber, C vitamins, and antioxidants.
It is amazing to know that 100 grams of raspberries bowl can provide you somewhere up to 4 mmol of antioxidants. Don’t try to forget whenever you are talking about foods with the highest antioxidants.
Studies have come up with the concrete results that antioxidants in raspberries can overcome the perilous cells in the stomach that can lead to problems as grave as colon cancer.
These berries too contain anthocyanins as strawberries. This antioxidant is indeed helpful to reduce heart-related complications and inflammation.
It is a part of the brassica genus of the plant, other vegetables from the same category include arugula, bok choy, cabbage, and cauliflower to name a few.
Kale is one the most nutritious food on the planet that is packed with A, K, and c. Rich in oxidants it can fetch up to 2.74 mmol of antioxidants. We cannot exclude kale when we are talking about foods with the highest amount of antioxidants.
However, there are some other varieties of kale like redbor or Russian kale and these are more offering than regular ones. Russian kale and reborn can get you 4.1 mmol of antioxidants within a bowl of 100 grams. Not limited to, this cruciferous vegetable gifts you with other numerous benefits too.
- Vitamin a (important factor for bone health and healthy immune system)
2. Vitamin c (helps in chronic diseases prevention)
3. Vitamin B (really aids brain development)
4. Filled with high-quality good fatty acids.
7. Red cabbage:
This is another one out of foods with the highest Antioxidants, Coming from the cruciferous family this vegetable somewhat offers the same things as we have earlier about kale. Likewise, kale, red cabbage, or purple cabbage has vitamin C, A, and K with a good amount of antioxidant things.
100 grams (3.5 ounces) cup contains 2.2 mmol of high antioxidants. This is a much better amount than coming from regular cabbage consumption. Regular cabbage provides around ¼ of the purple cabbage.
The color of this cabbage is also determined by the anthocyanins as strawberries. As we have known so far, how anthocyanins work. They are helping hand while fighting with heart risks, bodily inflammation and curb certain kinds of cancer risks.
One thing to consider here is the style of cooking red cabbage. Though boiling and stir-frying can enhance the availability of antioxidants whereas seaming red cabbage hurts them. The content of antioxidants as a result may go down to 1/3.
The next one on the list is beans. Health and affordable legumes are probably the best sources of antioxidants. Studies have shown that 100 grams of beans can provide you anywhere between 1.5 to 2 mmol of antioxidants.
Some beans varieties assimilate kaempferol. A different kind of antioxidant, which is loaded with prone like reducing high inflammation and suppressing cancer growth.
This antioxidant suppresses the growth of bladder, breast, kidney, and even lungs cancer. So next time while you think about skipping beans from your diets pay a second thought.
Beet fruit has always been favorite for fitness freaks and it is one of the several foods with the highest antioxidants. It comes with a great number of vitamins and antioxidants.
Beet fruits are rich in antioxidants you can get 1.7 mmol of antioxidants from 100 grams of beet fruits. These are rich in betalain giving reddish color and have various attached benefits.
Best fruits are really helpful for reducing the risk of colon cancer and give you good digestion. Additionally, beets can provide you good protection from inflammation and gift you healthy and glowing skin.
Last but not least on the list of foods with the highest Antioxidants here comes Pomegranate with the highest potent antioxidant. This antioxidant which contains in pomegranate can help to remove radicals and secure cells from damage.
Pomegranate is rich in antioxidants with a comparison to other fruits. It is beneficial for heart disease patients and it may also help to reduce inflammation.
If we think about cancer disease there is no proper treatment of cancer but experts recommend eating healthy fruits because they contain fiber, protein, antioxidants vitamins. and pomegranate is one of them.