Various antioxidants occur in plant-based foods, such as blueberries, green leafy vegetables, cocoa, and beans. Before we get into the food, let’s go back to a biology class.
How Do Antioxidants Work
Our bodies produce free radicals as byproducts of cellular reactions. E.g the liver produces and uses free radicals to detoxify the body, while white blood cells send free radicals to destroy bacteria, viruses, and damaged cells.
Antioxidants are compounds that prevent or delay cell damage caused by the free radicals. Free radicals are highly reactive compounds causing oxidative stress. Oxidative stress is what leads to the development of cancer, diabetes, Alzheimer’s disease, Parkinson’s disease heart disease, and more.
Foods Rich in Antioxidants
1. Berries
Blueberries, strawberries, and raspberries are great sources of antioxidants.
Blueberries are rich in nutrients while also being low in calories. Many studies have corroborated that blueberries might have medicinal uses for neurological conditions, including those that relate to aging. Strawberries are rich in antioxidants, vitamins, and minerals. They are best consumed raw; as a snack or as part of a salad or other dish. Strawberries are a common ingredient in some baked goods, which are rarely healthful. Raspberries are an excellent manganese, vitamin C, and dietary fiber source. Evidence suggests that the antioxidants present in raspberries may help destroy certain cancer cells.
Berries have anthocyanins, antioxidants with anti-inflammatory actions. Anthocyanins are responsible for many of the bright colors of fruits and vegetables. They may help prevent high cholesterol levels, lower the risk of heart disease, and decrease a person’s blood pressure.
2. Dark Chocolate
Known over the years for its romanticism, dark chocolate is full of health benefits. It has high levels of nutrients and has been linked to several benefits:
- lower risk of heart disease
- reduced inflammation
- reduced risk of high blood pressure
- promotion of good cholesterol
Recent studies are ongoing to determine how much dark chocolate a person should eat to realize the benefits and investigate its effect on other metabolic conditions.
3. Red Cabbage
It is known to contain many nutrients, including vitamins A, C, and K plus several antioxidants.
Red cabbage, like the berries and red kale, contains anthocyanins which give the vegetable its red color. It helps promote heart health, prevent cancer, and reduce inflammation.
You can consume it as part of a salad or as a cooked vegetable.
4. Spinach
Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees.
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.
5. Beets
Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains. Betalains may help prevent colon cancer and digestive issues.
Beets are also a source of dietary fiber, iron, folate, and potassium. These compounds may help suppress inflammation.
6. Kale
Kale is one of the most vegetables on the planet and is rich in calcium, and vitamins A, K, and C. It’s also very rich in antioxidants.
Just like the berries and red cabbage, the red varieties of kale contain more anthocyanin antioxidants as well as several other antioxidants that give them their vibrant color.
7. Spices and Herbs
Spices such as turmeric, ginger, and garlic, as well as herbs such as rosemary & sage, contain varieties of minerals, vitamins, and important antioxidants.
Use them regularly in your cooking to help reduce oxidative stress. The chances of developing various terminal health conditions will be reduced by a large percentage.
8. Okra
Okra is a common flowering plant with edible seed pods found mostly in warm and tropical climates. It contains elements such as magnesium, folate, and fiber, as well as vitamins C, K1, and A.
It also contains antioxidants that are anti-inflammatory and high cholesterol and blood pressure.
NB: Drinks that are high in antioxidants include green tea, pomegranate juice, and acai juice.
