As you age, you may start to hear more and more about antioxidants and their importance in keeping your body healthy. This is because as you grow older, your cells produce more harmful radicals, which can damage your DNA and contribute to the development of diseases like cancer. Antioxidants are molecules that can neutralize these harmful radicals, helping to keep your cells healthy.
There are many different antioxidants, but some are more powerful than others. To know about the best 10 antioxidant superfoods, keep reading!
What are antioxidants?
Antioxidants are molecules that prevent other molecules from being oxidized. Oxidation is a chemical process that can create free radicals, which may harm cells. Antioxidants can scavenge free radicals and protect cells. They are found in fruits and vegetables, and they are also added to some foods and supplements.
Some antioxidants are made in the body, but not enough to safeguard against all of the free radicals that occur. This is why it’s important to get antioxidants from food or supplements.
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Types of antioxidants
There are many different types of antioxidants, but some are more common than others. The most common type of antioxidant is vitamin C. Other antioxidants include vitamin E, beta-carotene, and lycopene.
- Vitamin C
Vitamin C is a water-soluble vitamin that may be found in fruits and vegetables. It’s an antioxidant that can break down free radicals. It is also involved in the production of collagen, which is a protein that helps to keep skin healthy.
- Vitamin E
Vitamin E is a fat-soluble vitamin that is found in vegetable oils, nuts, and seeds. It’s a strong antioxidant that can protect cell membranes from harm. It is also involved in the production of hormones and maintaining healthy skin.
- Beta-carotene
Beta-carotene is a pigment that is found in yellow and orange fruits and vegetables. It is converted to vitamin A in the body, which is important for vision, immune function, and cell growth. Beta-carotene is also a powerful antioxidant.
- Lycopene
Lycopene is a pigment that may be found in red fruits and vegetables. It is a powerful antioxidant that can protect cells from damage. It is also involved in the production of collagen, which helps to keep skin healthy.
Benefits of antioxidants
There are many different benefits of antioxidants. They can neutralize free radicals, which can damage cells and contribute to the development of diseases like cancer. Antioxidants can also help to keep skin healthy and protect against the signs of aging. Some other benefits are listed below:
- Cancer prevention
Antioxidants can neutralize free radicals, which can damage cells and lead to the development of cancer. Studies have shown that people who consume more antioxidants have a lower risk of developing cancer.
- Heart health
Antioxidants can help to protect against the formation of plaque in the arteries, which can lead to heart disease. They can also help to lower blood pressure and improve blood flow.
- Brain health
Antioxidants can help to protect against the damage caused by free radicals. This can help to improve cognitive function and reduce the risk of developing Alzheimer’s disease.
- Skin health
Antioxidants can help to keep skin healthy and protect against the signs of aging. They can also help to reduce the damage caused by the sun.
- Immune system
Antioxidants can help to boost the immune system and reduce the risk of developing infections.
- Eyes health
The most typical reason for irreversible blindness in adults over the age of 60 is age-related macular degeneration (AMD), which destroys the macula, crucial tissue deep within the back of your eye. It occurs when the macula, which is vital tissue deep within the back of your eye, deteriorates. It may eventually lead to loss of vision. Antioxidants may help you prevent or delay the onset of AMD by up to 25%. They might also aid in preserving more of your eyesight if you already have it.
Top 10 antioxidant foods
Following are the top 10 antioxidant foods:
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Blueberries
Blueberries are high in minerals while being low in calories. Blueberries have a lot of antioxidants, according to a 2017 study.
Blueberries contain antioxidants, which may help to prevent cancer and other diseases. Antioxidants in blueberries have been linked to several health benefits, including preventing disease. According on a study of animal research, antioxidants in blueberries might help with neurological disorders that are related to aging.
The anthocyanins in blueberries and other plant components were investigated in a 2016 study. Anthocyanins are antioxidants and anti-inflammatories in the same group of chemicals as tannic acids. They’re largely responsible for fruits’ and vegetables’ vivid colors. Anthocyanins have been found in studies to help prevent high quantities of low-density lipoprotein (LDL), or bad, cholesterol as well as reduce the risk of heart disease and lower blood pressure.
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Dark chocolate
Dark chocolate is fortunate for chocolate lovers since it is nutritious. It has more cocoa than average chocolate, as well as extra minerals and antioxidants.
Dark chocolate contains up to 15 mmol of antioxidants per 3.5 ounces, according to the FRAP analysis (100 grams). This is more than blueberries and raspberries, which have 9.2 and 2.3 mmol of antioxidants in the same amount, respectively. Furthermore, cocoa and dark chocolate have been linked to a slew of health advantages, including less inflammation and a decreased risk of heart disease.
A meta-analysis of ten research on cocoa intake and blood pressure in both healthy people and those with high blood pressure was conducted. Chocolate, especially dark chocolate, lowers systolic blood pressure (the upper value) by 4.5 mmHg and diastolic blood pressure (the lower value) by 2.5 mmHg when consumed in moderate amounts.
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Pecans
Pecans are a South American and Mexican nut. They’re high in beneficial fats and minerals, as well as antioxidants, making them a great source of nutrition.
Pecans have up to 10.6 millimoles of antioxidants per 3.5 ounces, according to a FRAP analysis (100 grams). Pecans can also help boost antioxidant levels in the blood. The research found that individuals who ingested 20% of their daily calories from pecans had significantly enhanced blood antioxidant levels.
People who ate pecans had a 26–33 percent drop in oxidized blood LDL levels within two to eight hours, according to one research. High levels of oxidized LDL cholesterol in the circulation are a risk factor for heart disease. Pecans, like all nuts, are high in fat and calories. To stay on track with your diet goals, it’s important to consume pecans in moderation.
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Artichokes
Artichokes are high in vitamins and antioxidants. They may help lower cholesterol levels and improve gut health, according to a study. Artichokes have been used as medicine for hundreds of years. According to one research, artichoke consumption can benefit gut, liver, and heart health over time.
Artichokes contain chemicals that have antioxidant activity in laboratory tests, according to one study. As a result, eating artichokes on a regular basis might help you avoid cardiovascular illnesses and other related problems.
The antioxidant properties of artichokes are influenced by how they are prepared. One study compared boiling, frying, and steaming in order to assess how each affected antioxidant. Steaming enhanced antioxidants 15 times more than boiling, according to the study. Researchers think that the reason for this is that boiling and steaming destroy cell walls, allowing the antioxidants to be absorbed more readily.
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Strawberries
Strawberries are a high source of antioxidants, vitamins, and minerals. Anthocyanins in strawberries give them their red hue.
Taking anthocyanin pills reduced the amount of LDL cholesterol in people with elevated cholesterol, according to a 2016 study. Anthocyanins may help prevent heart disease by decreasing LDL cholesterol levels.
Strawberries can be eaten raw as a snack or in salads and other dishes. Strawberries are often included in baked goods, but because they’re not particularly healthy and aren’t a good option for dieters, they’re rarely nutritious.
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Raspberries
Raspberries are small, bright red fruits that may be eaten fresh or used in desserts. They’re high in fiber, vitamin C, manganese, and antioxidants. Raspberries have up to 4 mmol of antioxidants per 3.5 ounces (100 grams), according to a FRAP test. Raspberries have been linked to lower rates of cancer and heart disease in several studies. In a test-tube experiment, raspberries’ antioxidants and other compounds killed 90% of stomach, colon, and breast cancer cells in the test sample.
A study of five research found that black raspberries’ anti-inflammatory and antioxidant qualities might hinder and counteract the development of many malignancies. Furthermore, raspberries’ antioxidants, specifically anthocyanins, may help to decrease inflammation and oxidative stress. This might reduce the chance of heart disease. However, the bulk of the research indicating raspberries’ health advantages comes from test-tube studies. Human trials are still needed before recommendations can be made.
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Kale
Kale is a Brassica oleracea vegetable, as well as a member of the Cruciferae family. Broccoli and cauliflower are other crucifers.
Kale is a superfood that’s high in vitamins A, K, and C. It’s also high in antioxidants, providing up to 2.7 millimoles per 3.5 ounces (100 grams). Kale varieties with red hues, on the other hand, may contain up to 4.1 mmol of antioxidants per 3.5 ounces, which is close to twice as much antioxidant activity as blue kale.
Kale’s vibrant color is due, in part, to the presence of more anthocyanin antioxidants and other antioxidants that give them their rich color. Kale is also a high-calcium plant-based source that promotes bone health and contributes to other cellular processes.
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Red Cabbage
The nutrient profile of purple cabbage is remarkable. It’s also called red cabbage and has a high antioxidant content. It is high in vitamins C, K, and A as well as antioxidants. Red cabbage contains up to 2.2 mmol of antioxidants per 3.5 ounces (100 grams), according to FRAP analysis. That’s more than four times the antioxidants in cooked cabbage.
Anthocyanins, a type of antioxidant found in red cabbage, is one reason why it has this hue. Anthocyanins are also present in strawberries and raspberries. Several medical advantages have been linked to these anthocyanins. They may help to decrease inflammation and heart disease, as well as the risk of some cancers.
Furthermore, red cabbage has a high level of vitamin C, which is an antioxidant in the body that aids in the maintenance of healthy cells. Vitamin C can help the immune system function properly and keep skin looking young. Surprisingly, the manner in which red cabbage is cooked can also impact its antioxidant content. Steaming and stir-frying cabbage may improve its antioxidant profile, but boiling it may reduce its antioxidant content by about 35%.
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Spinach
Spinach is a nutrient-dense green vegetable with high amounts of vitamins, minerals, and antioxidants. It has low calories, making it an excellent addition to salads and entrees. Spinach contains two antioxidants, zeaxanthin, and lutein, that can help preserve eye health. They aid in the prevention of UV radiation-induced damage by defending against other harmful light waves.
Many researchers have examined the relationship between lutein and zeaxanthin and age-related macular degeneration. It’s also suggested that folks could increase their levels of these antioxidants by eating foods like dark leafy greens, eggs, and pistachios.
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Beets
Beets, also known as beetroot, are the roots of a plant scientifically referred to as Beta vulgaris. They’re mild in flavor and high in fiber, potassium, iron, folate, and antioxidants. Beets have up to 1.7 mmol of antioxidants per 3.5 ounces (100 grams) based on a FRAP analysis, according to the USDA.
Betalains are abundant in beets, which give them their red color. These antioxidants contribute to the health benefits of beets.
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For example, numerous test-tube research has connected betalains to a decreased risk of colorectal and digestive cancer. Beets also include various chemicals that may assist with inflammation reduction. A study discovered that taking betalain capsules manufactured from beetroot extract reduced osteoarthritic pain and inflammation significantly.