Antioxidants are vital for your daily life, as they can help reduce and prevent oxidation and aging of your body's cells. There are several ways to get the antioxidants your body needs, one of the most common is in supplement form.
However, the best way to do it is by eating foods rich in antioxidants. This way you will get them naturally without resorting to dietary supplements. Below we bring you a list of some of the foods with the most antioxidant power that exist. Essential for a healthy diet!
Foods with the most antioxidant power
Dark chocolate
Dark chocolate may seem like just a delicious treat, but while you enjoy every creamy, sweet yet bitter bite, you are also giving yourself a lot of powerful nutrients. For example, contains zinc and iron. In fact, one ounce of dark chocolate (70-85% cocoa) contains 3.42 mg of iron or 19% of the RDI for women and 42% for men.
Beans
Beans, lentils, and peas are part of the legumes family. These foods are packed with fiber, protein, complex carbohydrates, vitamins and minerals. They are also rich in phytonutrients and antioxidants. They contain about 2.2 mmol of antioxidants that fight diseases per 3.5-ounce serving. For example, pinto beans have a high content of kaempferol, an antioxidant that has been associated with anti-inflammatory and anticancer properties, since it fights free radicals.
By the way! Complete your diet with these foods rich in plant protein, essential for protecting and repairing the body's cells.
Artichokes
The artichoke is a vegetable low in calories and rich in fiber that withstands grilling, broiling, baking, and marinating well. They contain high levels of vitamin C, as well as antioxidants such as chlorogenic acid. In fact, in just 100 grams of artichokes, there are approximately 4.7 mmol of antioxidants, making it one of the best plant sources of antioxidants.
Green tea and coffee
Some of the benefits of green tea are that it is full of antioxidants and polyphenols. In fact, around 30% of the dry weight of green tea are polyphenolic compounds. Since green tea leaves are not oxidized (that's why they are green and not black), the antioxidant content is quite high. Therefore, green tea is associated with many health benefits, such as reducing the risk of cancer, high blood pressure, diseases cardiac, type 2 diabetes and dementia. By the way! learn more about the properties of matcha tea here, a type of green tea with lots of health benefits.
Coffee is also rich in antioxidants. Just be sure to switch to decaf near bedtime so caffeine doesn't disrupt your sleep.
Blueberries
Who doesn't love fresh blueberries picked at their peak ripeness in summer? Blueberries are small sweet and juicy pearls, rich in nutrients. They go well in smoothies, cereals, yogurts, desserts and even in certain savory dishes.
Blueberries contain a whopping 9.2 mmol of antioxidants per 100 grams, most of which are anthocyanins. These antioxidants have been shown to fight free radicals and reduce cholesterol, inflammation, cognitive performance, and cancer risk. Blueberries also contain flavonoids and procyanidins, polyphenols that can improve mood, cognition, memory, and learning.
Beetroot
The bright red color of beetroot is due to the betalains, a group of powerful antioxidants that provide benefits to fight diseases. Enjoy sweet beetroot in salads with goat cheese or drizzled with balsamic vinegar.
Blackberries
Blackberries and raspberries are excellent sources of fiber, vitamin C, minerals, and antioxidants. In fact, blackberries contain more antioxidants than any other fruit. Their intense color gives them a high antioxidant content. Feel free to include them in your diet.
Grapes and wine
Red and purple grapes contain selenium, vitamin C and antioxidants that fight diseases, such as anthocyanins. Red wine is also rich in these powerful compounds, so having a glass of your favorite red wine from time to time can help improve your health.
Kale
Kale, spinach, and other dark green leafy vegetables provide iron, potassium, calcium, vitamin C, vitamin K, and many antioxidants like lutein and zeaxanthin, which protect the eyes from damage caused by harmful UV rays.
These green leafy vegetables also contain chlorophyll and dietary nitrates. Nitrates dilate blood vessels and improve circulation, helping to reduce blood pressure.
Pumpkin and sweet potato
Orange foods like pumpkin, sweet potatoes, and carrots contain powerful antioxidants such as beta-carotene, which promotes eye health and reproductive health. This antioxidant is what gives these foods the intense orange color.
Sweet potatoes and pumpkin are also rich in lutein and zeaxanthina, as well as in many of the prebiotic fibers most appreciated by intestinal bacteria. Enjoy sweet potatoes and other winter root vegetables in hearty soups, side dishes, and purees for a satisfying, anti-inflammatory, and disease-fighting meal.
Benefits of foods with antioxidants
Consume foods rich in antioxidants is a very good way to get what your body needs. There is a large amount of fruits and vegetables that have these properties. Also, it is the most natural way and that has a great number of benefits among which we can find the following:
- Antioxidants come from a natural sourcel, which reduces the risk of any adverse effect.
- They are present in many delicious foods, so you can prepare a lot of varied recipes.
- You consume antioxidants in small amounts, which makes excessive consumption impossible.
- Foods high in antioxidants are easy to find and they are not too expensive.
- It is much healthier and better than resorting to dietary supplements.
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