Antioxidants also known as “free radical scavengers” are substances that can protect your cells against the effects of free radicals.
Antioxidants are responsible to protects ones body’s cell to prevent premature aging and various chronic diseases.
Types of Antioxidants:
- Water Soluble – Fights with the free radical present in the blood plasma
- Fat Soluble – Fights with the free radical present in the cell membrane
- Fat & Water Soluble
Vitamins A, E, K, and C, copper, zinc, iodine, and manganese are rich sources of antioxidants.
Maintaining antioxidant rich food in your diet helps reduce the risk of oxidative damage, prevent the risk of chronic disease, boost brains & lung function and maintain healthy eyes, skin and hair.
Tip #1 – Consume seasonal food to incorporate antioxidant
Best way to incorporate antioxidant is to add the below food in your daily diet:
- Walnuts are cholesterol-free, low in sodium and loaded with antioxidants. They offer huge amounts of antioxidant – polyphenols.
- Tomatoes are packed with three types of antioxidants – Lycopene, Vitamin C and Vitamin A
- Strawberries, rich in vitamin C and antioxidants also contain reasonable level of anthocyanin. Include this in your diet to reduce LDL cholesterol level and severe heart problems.
- Blueberries are the source of highest amount of antioxidants among all fruits and vegetables. Anthocyanin antioxidant present in blueberries helps prevent brain damage, reduce blood pressure, etc.
- Spinach also Popeye’s favourite has numerous amount of health benefits. Being low in calorie it is rich in antioxidants, minerals and vitamin. Antioxidants lutein and zeaxanthin protect one’s eyes from UV light and other damaging light wavelengths.
- Red Cabbage strengthens the immune system and paves the way for healthy, glowing skin.
- Raspberries is an excellent source of Vitamin C, manganese, fibre and antioxidants. The antioxidant anthocyanin can reduce inflammation and oxidative stress as well.
- Plum is richest in vitamin C and phenols, an antioxidant to prevent swelling and tissue inflammation.
- Dark raisins are packed with anthocyanins that give you an energy boost.
- Kale is a good plant based source of calcium which fosters good bone health.
- Green Tea is a powerful source of antioxidants that helps reduce the risk of cancer
- Artichokes consist of a unique antioxidant namely chlorogenic acid which helps suppress the growth of cancer, heart problems and type 2 diabetes.
- Pecans are a great source of minerals, antioxidants, and healthy fats. It increases antioxidant levels in the blood by decreasing oxidized LDL and can prevent many heart diseases One must limit its consumption as its high in calorie.
- Dark Chocolate being my favourite is the source for highest amount of antioxidant. Apart from satisfying your taste buds, it reduces inflammation, regulates blood pressure, lowers the risk of numerous heart diseases, raises HDL cholesterol levels and prevents the oxidation of LDL cholesterol.
- Beans are highly rich in fibre and the best source of antioxidants. Kaempferol antioxidant present in beans suppress the growth of kidneys, bladder and lung cancer.
Pic & data courtesy – Google