10 high Antioxidant Foods that Prove Food is Medicine

Antioxidants may be found naturally in foods or manufactured by your body. They aid in protecting your cells from free radicals, which may cause damage if allowed to accumulate. There is oxidative stress when free radicals build up. This could cause harm to your DNA and other cellular components.

The chance of developing severe conditions like diabetes, cancer, and heart disease may all rise when oxidative stress is present in the body for an extended period. The good news is that lowering oxidative stress and the risk of these illnesses may be achieved by increasing blood antioxidant levels via a diet high in antioxidants.

Scientists use a battery of different methods to determine a food's antioxidant value. The FRAP (the ferric-reducing ability of plasma) test is highly recommended. It evaluates the ability of foods to scavenge a given free radical, therefore providing a measure of their antioxidant profile. The more antioxidants a meal has, the greater its FRAP value.

Listened to carefully, these are the top 10 antioxidant-rich foods

1. Dark chocolate

Dark chocolate is healthful and chocolate lovers rejoice. It contains more antioxidants and cocoa than regular chocolate.

Dark chocolate has 15mmol of antioxidants every 3.5oz or 100g. This has more antioxidants than raspberries and blueberries, which have 4 and 9.2 mmol per serving.

Cocoa and dark chocolate antioxidants also reduce inflammation and heart disease risk. 31 study analyses assessed cocoa intake with blood pressure in persons with high blood and normal blood pressure.

Dark chocolate reduces systolic and diastolic blood pressure better than cocoa beverages. Dark chocolate boosts antioxidants, HDL (good) cholesterol, and LDL (bad) cholesterol oxidation, lowering heart disease risk. Oxidized LDL cholesterol raises blood vessel inflammation and cardiovascular disease risk.

2. Pecans

Pecans are native to North America. Healthy fats, minerals, and antioxidants are abundant in them.

In 3.5 oz, pecans provide 10.6 mmol of antioxidants (100g). Pecans may also boost blood antioxidant levels.

For instance, heart disease-prone people who ate nuts daily for eight weeks had more significant blood antioxidant levels.

Pecan eaters had lower LDL cholesterol, total cholesterol, and triglycerides than a control group in another 8-week experiment. Pecans provide beneficial fats but are high in calories. Hence, portion control is essential if you're trying to reduce weight.

3. Blueberries

Blueberries are low-calorie yet high in minerals and antioxidants. Blueberries may provide 9.2mmol of antioxidants per 3.5oz (100g).

Blueberries are among the most antioxidant-rich fruits, according to a study. Blueberry antioxidants may delay age-related brain function decline, according to research.

Researchers think blueberry antioxidants are responsible. They reduce inflammation, neutralize free radicals, and regulate gene expression.

Blueberries' antioxidants, especially anthocyanins, lower blood pressure, and LDL cholesterol.

4. Strawberries

One of the worldwide favorite fruits is strawberries. Delicious, flexible, and high in vitamin C and antioxidants.

Strawberry 3.5oz servings provide 5.4mmol of antioxidants (100g).

Anthocyanins give strawberries their red color. Anthocyanin-rich strawberries are usually brighter. Anthocyanins helps reduce the risk of several heart diseases by LDL cholesterol reduction and increasing HDL cholesterol.

Anthocyanin supplementation significantly decreased LDL cholesterol in heart disease patients.

5. Red Cabbage

Red cabbage is nutritious. Purple cabbage provides antioxidants and vitamins C, K, and A. Red cabbage has 2.2mmol antioxidants per 3.5oz (100g).

It has four times the antioxidants of cooked cabbage. Anthocyanins—antioxidants—give red cabbage its color. Strawberries and raspberries contain anthocyanins.

Anthocyanins provide health benefits like reducing heart disease, inflammation, and several cancers. Red cabbage contains the antioxidant vitamin C. Vitamin C may increase immunity and tighten skin.

Curiously, the antioxidant content in processed red cabbage may change. Red cabbage's antioxidant content may increase when cooked by boiling or stir-frying, but it may decrease by as much as 35% when steamed.

6. Beans

Beans are affordable, healthy legumes. Fiber-rich, they may help regulate bowel movements.

Beans also contain antioxidants. Green broad beans contain 2 mmol antioxidants per 3.5 oz (100g).

Beans contain kaempferol, an antioxidant. Its antioxidant reduces chronic inflammation and prevents cancer. Kaempferol has been demonstrated to avoid animal breast, bladder, kidney, and lung cancer.

Nevertheless, human research is needed as most kaempferol investigations have been done on animals or in test tubes.

7. Beets

Beta vulgaris, often known as beets, is a vegetable. They taste earthy and are rich in fiber, potassium, iron, folate, and antioxidants.

Beets provide up to 1.7mmol of antioxidants per 3.5oz (100g).

They contain betalains. They make beets red and are healthy. Researchers found that betalains decrease colon and digestive system cancers. Beets include various anti-inflammatory compounds. Beetroot-extracted betalain capsules significantly decreased osteoarthritis pain and inflammation.

8. Spinach

Spinach is nutrient-dense. Vitamins, minerals, and antioxidants abound in this low-calorie food.

3.5 oz of spinach contains 1.4 mmol of antioxidants (100g).

Spinach's antioxidants, lutein and zeaxanthin, may shield your eyes from potentially damaging ultraviolet and visible light. Eye damage caused by free radicals may be avoided with antioxidants.

9. Kale

Kale is a Brassica oleracea cruciferous vegetable.

Kale is rich in multivitamins like A, C, and K, making it a superfood.

Every 3.5oz (100g) has 2.7mmol of antioxidants. Red Russian kale offers up to 4.1mmol of antioxidants per 3.5oz (100g).

Red kale is brighter because it has more anthocyanin antioxidants and other antioxidants. Being a plant food, kale is among the best sources of calcium, which helps preserve bone health and other biological functions.

10. Raspberries

Raspberries are a somewhat soft berry with a sour-mint taste and are often used in desserts. They're high in fiber, vitamin C, manganese, and antioxidants.

4mmol of antioxidants per raspberry are found per 3.5oz (100g).

Numerous studies have linked raspberries' antioxidants and other components to lower cancer and cardiovascular disease risks. Scientists have discovered that black raspberries' antioxidant and anti-inflammatory properties can potentially mitigate the development and progression of several malignancies.

Raspberries' anthocyanins are antioxidants that may also lessen inflammation and oxidative damage. The chance of developing cardiovascular disease may decrease due to this. Yet, in vitro studies confirm the beneficial effects of raspberries. Further studies on humans are required before any suggestions can be made.

Conclusion

Body-produced antioxidants Meals provide them too. They prevent free radicals from accumulating and causing oxidative damage. Cancer, type 2 diabetes, cardiovascular disease, and other chronic illnesses are linked to oxidative stress.

Antioxidants neutralize harmful free radicals, decreasing the likelihood of developing various degenerative conditions. If you want to increase your antioxidant levels and get the advantages of them, try eating some of the foods discussed below.