Antioxidants refer to certain compounds synthesised by the human body and found in foods, which help to defend body cells from damage caused by free radicals. Antioxidants are so important in that they help to fight off these free radicals and prevent their accumulation and the subsequent oxidative stress their accumulation can cause.
Chronic oxidative stress is one of the leading causes of many ailments including the more serious ones such as heart disease, type 2 diabetes, cancer, and high blood pressure. Fortunately, these aforementioned effects of oxidative stress can be cancelled by eating foods rich in antioxidants as such foods can increase your blood antioxidant levels.
This, in turn, helps to fight oxidative stress, thus significantly reducing the risk of developing the diseases. So what are some of the dietary options you can derive antioxidants from? Such foods abound but a few of them, according to Ryan Raman of Healthline, include the following:
1. Dark chocolate
Dark chocolate is considered a nutritious dietary option thanks to its richer content of cocoa, minerals, and antioxidants than regular chocolate. According to scientists, dark chocolate has up to 15 mmol of antioxidants per 3.5 ounces, with this antioxidant volume responsible for some of dark chocolate’s impressive health benefits.
These benefits include reduced inflammation and reduced risk of heart disease by the reduction of both the systolic and diastolic blood pressure. A high intake of chocolate is also linked to a reduced risk of heart disease by raising blood antioxidant levels, raising levels of “good” HDL cholesterol and preventing “bad” LDL cholesterol from becoming oxidized.
2. Blueberries
The berries family which includes blueberries, strawberries, and raspberries are incredibly healthy due to their impressive nutrient profile and health benefits as a result of their rich antioxidant content. Blueberries are especially rich in antioxidant content and can have up to 9.2 mmol of antioxidants per 3.5 ounces (100 grams).
Apart from containing the highest amount of antioxidants among the most consumed veggies and fruits, the intake of blueberries Is known to help delay age-induced decline in brain function. The antioxidants in blueberries also help reduce the risk factors for blood disease by lowering bad cholesterol levels and blood pressure.
3. Strawberries
Talk of some of the most popular berries all over the world and you’ll be talking about strawberries. They are not only sweet but are also considered versatile and healthy for obvious reasons; they are rich in essential nutrients including vitamin C and many antioxidant properties which grant them special health benefits.
Strawberries provide up to 5.4 mmol of antioxidants per 3.5 ounces (100 grams), with a type of antioxidant called anthocyanins, believed to be responsible for their characteristic red colour. This antioxidant also helps reduce the risk of heart disease by reducing levels of “bad” LDL cholesterol and raising “good” HDL cholesterol.
4. Raspberries
As stated above, berries are incredibly healthy and possess an unusual antioxidant content and raspberries fall under this category as they do not only have a high content of dietary fibre but also of vitamin C, manganese and antioxidants. According to Healthline, raspberries have up to 4 mmol of antioxidants per 3.5 ounces (100 grams).
The intake of raspberries is known to help significantly reduce the risk of cancer and heart disease. The antioxidant components of raspberries are known to help slow down and suppress the effects of a variety of cancers including stomach, colon and breast cancer cells. They can also help reduce inflammation and oxidative stress.
5. Kale
Kale is a cruciferous vegetable belonging to the Brassica oleracea species which also boasts of other important varieties like broccoli and cauliflower. Kale is easily one of the most nutritious green vegetables on the planet and its impressive nutrient profile includes a high content of vitamin A, vitamin K, vitamin C, as well as antioxidants.
According to Ryan Raman of Healthline, kale can provide up to 2.7 mmol of antioxidants per 3.5 ounces (100 grams), with some species thought to provide nearly double that value. Kale is also rich in calcium, a bone-friendly mineral that also helps to maintain certain cellular functions.
6. Beans
Beans are classified as legumes and are incredibly high in dietary fibre, an important nutrient credited with improved bowel movements. Beans are considered one of the best vegetable sources of antioxidants with some species containing up to 2 mmol of antioxidants per 3.5 ounces (100 grams).
Beans varieties such as pinto beans contain an antioxidant called kaempferol, which is linked to impressive health benefits including reduced chronic inflammation and suppressed growth of cancer in the breast, bladder, kidneys and lungs. Thus, an increased intake of beans can help your body in ways you haven’t imagined before.
7. Spinach
Spinach is a leafy, green vegetable and is thought of by nutritionists as one of the most nutritionally dense vegetables. It is rich in many essential nutrients such as vitamins, minerals and antioxidants, with lutein and zeaxanthin being two of its most prominent antioxidants. These two antioxidants help protect the eyes from damaging UV light and other harmful light wavelengths.
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