10 Antioxidant Foods to Add to Your Menu

Antioxidants and superfoods have taken the health world by storm in the past decade as people realised that certain types of food are more nutrient-dense than others and can offer a variety of health benefits. Beyond that, these antioxidant-rich foods have been linked to reduced cellular damage in the body. So, theseantioxidant foodsHow do they contribute to our health and which ones are the best?

What are antioxidants?

Antioxidants are molecules found in our bodies or other substances (such as food) that prevent cell breakdown or damage. In the human body, the main function of antioxidants is to inhibit free radicals (a type of unstable atom). Free radicals can cause oxidative damage to cells by causing disease or accelerating human aging.

Why are antioxidants so important?

Although our bodies have natural antioxidants, modern life (such as pollution, ultraviolet rays, etc.) leads to increased exposure to free radicals in the environment, which increases the loss of natural antioxidants. The remaining natural antioxidants are not enough to cope with the damage caused by bad habits such as smoking, stress and improper diet. Therefore, we should eat more foods rich in nutrients and antioxidants, which can keep us healthy and prevent diseases.

Top 10 Foods Rich in Antioxidants

blueberry

Blueberries have become a superfood because these little berries have such impressive effects. Blueberries are rich in various vitamins, minerals and anthocyanins, and are a super antioxidant, especially wild blueberries. Just one cup of blueberries contains 13427 antioxidants. Further research found that blueberries and their anthocyanins, when used together, can help protect the cardiovascular system. There are also studies showing that blueberries can help the nervous system.

dark chocolate

Yes, believe it or not, this delicious food does have antioxidant benefits. Dark chocolate contains a large amount of cocoa ingredients (more than 70%) and has a lower sugar content than ordinary chocolate. The flavonoids in dark chocolate act as antioxidants. When consumed in small amounts, it may help stabilize blood pressure, cholesterol, and fight inflammation.

Strawberry

Like blueberries, strawberries are rich in antioxidants and anthocyanins, which are the source of the berries' bright pigment. Strawberries help reduce inflammation and provide cardiovascular protection. In addition, strawberries contain polyphenols, which help aid energy metabolism.

spinach

Spinach is one of the dark green vegetables that is rich in nutrients and antioxidants. In particular, spinach also contains zeaxanthin and lutein. In addition to protecting the eyes, these antioxidants can also prevent various ultraviolet rays from harming the human body.

beet

With its wonderful color, it’s no wonder sweet tea is called a superfood. Sweet tea contains high amounts of fiber, iron, potassium, folate, and antioxidants from betalains, which help reduce inflammation and maintain colon health and digestive disorders.

walnut

Walnuts are one of the most nutritious nuts around and are often used in traditional Chinese medicine to improve brain health. Walnuts contain high amounts of fiber, protein, polyphenols, and unsaturated fats, which may help improve memory. Walnuts also contain antioxidants that have been linked to pain relief and protection against abnormal cells, and may also aid in weight loss.

green tea

Green tea has long been touted for its health benefits. Green tea is a popular drink in Hong Kong and Asia. Green tea’s antimicrobial properties are known to help reduce inflammation and the risk of chronic disease. Green tea also contains antioxidants called catechins, which have been linked to reducing and preventing infectious diseases.

Beans

Beans are a very healthy source of fiber and protein and also contain high amounts of antioxidants. For example, pinto beans contain an antioxidant called kaempferol, which has been linked to improved kidney, lung, and bladder health.

broccoli

Broccoli has high nutritional value and contains an antioxidant called phenolic acid. Not only does this antioxidant help plants fight oxidative stress, but it also has the same effect in humans and has been linked to preventing inflammation and allergic reactions.

Bamboo

Artichoke has been linked to heart and digestive health. Other studies have also linked elata to a reduction in LDL and heart-related problems. In addition, if the bamboo shoots are steamed, their antioxidant effect can be increased by 15 times; but if they are boiled, their antioxidant effect can only be increased by 8 times.