Antioxidants Rich Foods – Antioxidants are substances that are useful to combat free radicals or oxidants in the body. In everyday life we can not avoid the effects of oxidants. The higher level of pollution in our environment the oxidant effect will be higher too. In addition, the oxidants are also influenced by an unhealthy lifestyle. So, the importance of consuming foods that contain antioxidants is to keep the body from free radicals (oxidants) that can cause illnesses such as heart attacks, cancer, premature aging, blood pressure and others.
Antioxidants can be found in various forms of nutrition such as selenium, lutein, beta carotene, vitamin E, licopene, coenzyme Q10, anthosianin, alpha lipoic acid and flavonoids. In addition, there are many more forms of antioxidants in the diet, which until now has not been detected. Here we will provide a list of 10 antioxidants rich foods, may be part of our daily diet.
See also: 30 rich fiber foods
Top 10 Antioxidants Rich Foods
Source of antioxidants not only fruit, but also includes vegetables, grains, nuts, and vegetable oils. Here we see the kind of food that is high in antioxidants. These foods are good to include in our daily diet.
1. Red beans
The nuts are antioxidants rich foods, especially small red beans. Enter these beans in your dishes like in soups or in other foods.
2. Fruits
Fruits are one source of antioxidants. Among the antioxidants rich fruit is a fruit that is included in the category of berries such as blueberries, raspberries, blackberries, strawberries, cranberries and red currants.
You can consume these fruits directly or put it in a salad to get the essential nutrients. Besides, fruits such as plums, apricots, red grapes, cherries, oranges, raisins, and apples are also relatively rich in antioxidants. Replace your snack with these foods to get sufficient intake of antioxidants.
3. Vegetables
Then the foods rich in antioxidant is vegetables. Broccoli is one the high level in antioxidants. Beside that, vegetables such as kale, cabbage, greens mustard, turnip. Consuming these vegetables not only provide a number of antioxidants for the body but also can add a variety of vitamins that are useful for health.
Then, red vegetables, orange and purple also contain plenty of antioxidants such as beta-carotene, licopen, flavonoids. These foods such as tomatoes, red peppers, beets, sweet potatoes, eggplant and carrots.
While green vegetables that high in antioxidants are spinach. So, do not ignore your diet with vegetables. Eat 5 servings of colorful vegetables to complement the needs of nutrients and daily antioxidants.
4. Grains
Anti-oxidants can also be found in grains such as brown rice, quinoa, and oats. Consumption of foods such as wholemeal bread, pasta, and brown rice are very good for health. If you like to eat rice, you should choose brown rice for white rice that high in sugar and little fiber.
5. Spice
Furthermore, the antioxidant rich foods are spices. The spice is a seasoning that can not be separated from the daily diet. Some spices are known to contain high levels of antioxidants are turmeric, cinnamon, garlic, onion, oregano, and chili.
6. Nuts
You will like eating nuts as a snack. Choose healthy nuts that are not mix with salt. Among the healthy nuts and rich in antioxidants are walnuts and almonds. These beans are loaded with nutrients such as minerals, antioxidants and vitamins. Eating these nuts when raw or dry as much as 1 ounce per day. Avoid beans that have been salted.
7. Green tea
Tea is a drink in the morning. Start your morning with a glass of warm green tea to provide protection against free radicals. If you like to drink in the cafeteria, avoid carbonated or fizzy drinks. Replace bad habits with a cup of hot green tea or black tea.
Besides the tea, you can also drink red wine. The drink is also rich in the antioxidant. Similarly, dark chocolate, but limit consume.
8. Essential Oil
Antioxidants rich foods can also be derived from healthy oils. Use olive oil, wheat germ oil, walnut oil, Niger oil to obtain supplies of antioxidants and healthy fats for the body.
9. Pomegranate
It belongs to category of fruits. Pomegranate is a fruit rich in antioxidants which is famous for the content of polyphenols, especially anthocyanins. This substance is higher when pomegranate is more ripe. In addition to the polyphenols, pomegranate also contains other polyphenols types such as tannins, punikalgin, sianidin, and pelargonidin glycosides. Also, the content of vitamin C in a pomegranate can reach 17% of the daily requirement.
10. Mangosteen
Mangosteen contains extraordinary health properties. The fruit is very remarkable in warding off diseases in the human body. Mangosteen contains 40 kinds of Xhanthones with different functions. Among the famous is the alpha mangostin which have antioxidant compounds and garcinone E as an anti-tumor agent.
The mangosteen fruit is also rich in catechins, stilbene, polisakrida, quinones, and polyphenols that function as anti-inflammatory.
