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Top 10 Foods Loaded With Antioxidants! Must Have in Your Diet!!

Top 10 Foods Loaded With Antioxidants! Must Have in Your Diet!!

Top 10 Foods Loaded With Antioxidants! Must Have in Your Diet!!

Antioxidants are compounds that exist in one’s body plus in many fruits and veggies. Their chief roles incorporate shielding our body’s cells from the destruction by free radicals. This, consecutively, checks out premature aging and a number of chronic disorders. Actually, if the levels of free radicals in one’s body go unhindered, these unbalanced molecules can get build-up, thus inducing a state called oxidative stress.

It can likely inflict havoc on one’s DNA and other structures of cells, thus augmenting the risk of chronic illnesses including Type 2 diabetes, cancer, and serious heart ailments. 

Types of antioxidants and how they work

The most correct way to categorize antioxidants is to know whether they are fat-soluble, water-soluble, or both fat as well as water-soluble. Those that are water-soluble work to battle against the free radicals present in the blood plasma.

Fat-soluble antioxidants fight the free radicals present in the cell membrane. Antioxidants are found in certain minerals as well as vitamins, thus taking these recurrently can prove to be exceedingly productive. Vitamins A, C, E, and K, zinc, copper, manganese, and iodine, all are rich sources of antioxidants.

Various proteins such as glutathione and alpha lipoic acid also consist of them. Phytochemicals such as zeaxanthin, ellagic acid, quercetin, lycopene, carotenoids, lutein as well as flavonoids, also have profuse sum totals of antioxidants in them. In addition, several hormones, such as melatonin, also exert powerful antioxidant-like properties.

All these work either by preventing the oxidative process before it begins (preventive action) while others work by neutralizing the effect of the free radicals (chain breaking action).

Those antioxidants that work in either of these two processes are referred to as Direct Antioxidants since they engage indirectly working on free radicals.

Top 10 Foods Loaded With Antioxidants! Must Have in Your Diet!!

Antioxidant Benefits

It is important to recognize the health benefits of an antioxidant-rich diet. Sustaining a high level of antioxidants in your blood assists lessen the risk of oxidative damage. Consequently, one can avoid the risk of chronic ailments associated with cancer, heart diseases, as well as diabetes.

They also assist to improve one’s brain working, keep one’s eyes, skin, and hair healthy and also help better in making your lungs working. The best way to incorporate antioxidants in your diet is to take in seasonal food.

Except for natural dietary alternatives, antioxidant supplements also exist in the market. The intake of these supplements requires not being as successful for humans as they were in trials for animals, as per research studies. In fact, the results of death and disease prevention have been quite unacceptable in humans.

In addition, some of these supplements are found damaging to one’s health. Large doses of Vitamin A might bring about defects in females at the time of childbirth. They are also identified to augment the risk of cancer as well as cardiovascular disorders.

Together with that, intake of an excess of Vitamin E has been coupled with a potential augmentation in overall death rate. Preferably, one should discuss with a physician prior to taking any supplements.

Top 10 Foods Loaded With Antioxidants! Must Have in Your Diet!!

Antioxidant-rich foods

A number of foods are available rich in antioxidants; HealthDiva presents you some of the most useful foods, which are composed of high doses of antioxidants. Do try to incorporate these in your daily diets in order to gain the goodness of antioxidants.

Blueberries

Based on numerous studies, blueberries comprise of the highest amounts of antioxidants amid all common fruits and veggies. They contain up to 9.2 mmol (millimoles) per 100 grams of the product.

A few health benefits of blueberries involve hindrance of brain damage that takes place in old age, lessening blood pressure, lowering low-density lipoprotein cholesterol levels along with reducing the risk of heart ailments. All this can be made possible due to a type of antioxidant named anthocyanin that is found in blueberries.

Green tea

Green tea is composed of about 30% polyphenols, by weight. This involves high amounts of a catechin named EGCG. These natural antioxidants help to avoid cell damage, along with other benefits.

Also, they enclose a protective effect against oxidative damage that adds on to the development of cancer. Green tea, being an exceptional source of powerful antioxidants, greatly helps to decrease the risk of cancer.

Dark Chocolate

Dark chocolate consists of 15 mmol of antioxidants in every 100 gram. It is amid the greatest quantities of antioxidants found in several fruits and veggies. Since it has a great amount of cocoa, consuming dark chocolate also helps to decrease inflammation, controls blood pressure and lowers the risk of several heart ailments.

In addition, its intake also raises HDL cholesterol levels. It also checks the oxidation of LDL cholesterol. Thus, it is recommended to eat a little dark chocolate on a daily basis. It will definitely please your taste buds and deliver numerous health benefits as well!

Strawberries

Strawberries are constituted with high amounts of Vitamin C and antioxidants. Just like blueberries, they too are composed of reasonable levels of the antioxidant anthocyanin. It is hardly ever present in other food items.

The brighter red a strawberry is; the greater would be the anthocyanin content in it. Do incorporate this fruit in your diet for it lessens the levels of LDL cholesterol and the risk of serious heart issues.

Kale

Kale contains rich amounts of Vitamins A, C, and K, and offers high antioxidant content up to 2.7 mmol per 100 grams.

If likely, incorporate red varieties of kale in your diet as the antioxidant content is greater (4.1 mmol) in them. In addition to sustaining potent cellular functions, kale is a prevailing plant-based source of calcium too. As a result, higher kale consumption fortifies good bone health.

Top 10 Foods Loaded With Antioxidants! Must Have in Your Diet!!

Beans

Often doctors advise the consumption of beans to patients on account of its high nutritional significance. They are extremely rich in fibre, and amongst veggies, they are the most excellent source of antioxidants. An antioxidant named kaempferol is present in sizeable quantities in beans which help in the prevention of cancer as well as chronic inflammation.

A number of animal studies have concluded that kaempferol curbs the growth of kidneys, bladder as well as lung cancer. Also, used to regulate bowel movements, count it as its plus-point.

Artichokes

Artichokes were traditionally used to treat jaundice as well as a few liver problems. They are an outstanding source of dietary fibre, minerals, and antioxidants. A unique antioxidant, referred as chlorogenic acid, is found in artichoke. This successfully impedes the growth of cancer, Type 2 diabetes as well as heart issues.

Spinach

Spinach contains good amounts of vitamins, antioxidants, and minerals together with being low in calories. Those with poor vision must take in this green veggie every day as the antioxidants lutein and zeaxanthin guard one’s eyes from UV light as well as other destructive light wavelengths.

Red Cabbage

Also called as purple cabbage, red cabbage involves Vitamins A, C, K and quite rich levels of antioxidants. The occurrence of anthocyanin in red cabbage facilitates it to mitigate inflammation, lower the risk of heart problems and cancer. Vitamin C serves as one of the key antioxidants for the body.

As a result, red cabbage also fortifies the immune system and paves the way for healthy, glowing skin.

Raspberries

As an incredible source of Vitamin C, manganese, fibre as well as antioxidants, raspberries are competent in lowering risks of various types of cancer as well as heart issues.

The black raspberry’s antioxidant as well as anti-inflammatory properties helps hold back the growth of different forms of cancer. The antioxidant anthocyanin can help in lessening inflammation and oxidative stress too.

Thus,

Consume the above-stated foods, and you no more would need to rely on the harmful pharmaceuticals ever. Just keep in mind, to include colourful fruits and veggies, rich in antioxidants, in your diet.

This addition in your diet can significantly fulfil the necessities of antioxidants in the body.

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