If you have not heard of them, antioxidants are compounds that can help delay or even prevent cell damage. Large amounts of these compounds help the body defend against potentially harmful free radicals (unstable atoms). Antioxidant rich foods are the most dense source of these helpful compounds you can find.
When free radicals build up in the body, they can create oxidative stress. This stress can increase the chances of developing cancer, heart disease, and other illnesses and health issues.
The answer is to increase antioxidant-rich foods in your diet. By increasing the levels of antioxidants in the body, you can potentially help prevent damage that doctors associate with oxidative stress. Ashwagandha has been shown to be an effective supplement to maximize absorption of helpful nutrients as well.
Here we list some antioxidant-rich foods that you can include in your diet.
Antioxidant Rich Foods
Dark Chocolate
Good quality dark chocolate contains high levels of antioxidants and nutrients. Dark chocolate has been linked to a range of potential health benefits, and these include:
- Lowered risk of heart disease
- Reduced inflammation
- Less chance of high blood pressure
- Promotion of good cholesterol
Seems like a good excuse to stock up on chocolate (as well as other antioxidant-rich foods of course!
Red cabbage
Red cabbage contains lots of nutrients including vitamins A, C, and K as well as several antioxidants. In addition to giving the cabbage its red color, the antioxidants contained in red cabbage helps to:
- Promote heart health
- Prevent cancer
- Reduce inflammation
If you have never had red cabbage, it is delicious.
Raspberries
These berries are a superb source of lots of antioxidants. They also contain:
- Manganese
- Vitamin C
- Dietary fiber
The available evidence would suggest that the antioxidants contained in raspberries can help to destroy certain cancer cells in the body.
For instance, in one study, researchers found that antioxidants and other compounds in the fruit helped to kill breast, colon, and stomach cancer cells in test tubes.
Beans
As antioxidant-rich foods go, beans are among the best. Pinto beans help in the suppression of types of cancer cells, for instance, and they are also high in antioxidants of course.
As beans have several health benefits it is a good idea to include these as a part of a regular diet regardless.
Spinach
Spinach is a green and leafy vegetable that is packed with vitamins, minerals, and antioxidants. It is also low in calories which makes it a great choice in salads and entrees.
Lutein and zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health. They help prevent damage from ultraviolet (UV) rays and other harmful light waves.
A study into these two antioxidants noted that they play a role in lowering age-related macular degeneration. The study also suggests that people can get more of these two antioxidants in their diets by including eggs, dark leafy greens, and pistachio nuts.
Beets
Antioxidant-rich foods like beets contain antioxidants that belong to a class of pigments called betalains. As well as giving beets their color, betalains can also help prevent digestive issues and colon cancer.
Beets are also a great source of dietary fiber, potassium, folate, and iron. These can also help suppress inflammation.
Summary of Antioxidant Rich Foods
There are lots of antioxidant-rich foods that we can include in our diets that will beneficial to us.
Antioxidants in these foods can help promote eye and heart health, prevent cancers, and help protect against many other common diseases that doctors associate with harmful free radicals. That said, researchers still need to work out just how much these foods help people attain higher levels of antioxidants. They also have to determine how effective they are in preventing disease.
