Top 12 Foods High in Antioxidants

                                             

Table of Contents:

- What are antioxidants?

- Why are antioxidants important?

- A list of foods that are high in antioxidant activity

- Dark chocolate

- Pecans

- Blueberries

- Strawberries

- Artichokes

- Goji berries

- Beans

- Fruits of the Opuntia species, commonly referred to as prickly pear cactus

- Raspberries

- Elderberries

- Beans

- Prunes

-What Are Antioxidants?

Free radicals are harm causing substances in your body and antioxidants are substances that combat these free radicals. Free radicals are unstable particles seeking to borrow electrons from other molecules leading to cell damage and disease formation.

These antioxidants provide an electron to the free radical without the need of gaining an unstable state that would counter the danger of the free radical. Certain antioxidants also enhance your body’s ability to produce its own antioxidants and enzymes.

Why Are Antioxidants Important?

Combating free radicals with antioxidants is necessary for preventing oxidative stress and the pathologies that are associated with it. Free radical involvement has been associated with different chronic ailments and diseases inclusive of cancer, heart diseases, autoimmune diseases, cataracts, and neurodegenerative diseases.

There are certain foods that offer antioxidants that can help to prevent some of the damage that takes place due to oxidative stress as well as help to repair some of the damage. Foods that contain antioxidants should be taken frequently so as to ensure that normal levels of antioxidants are maintained in the body.

A List of the Twelve Foods with the Most Antioxidant Content

1. Dark Chocolate:

Cocoa beans and dark chocolates are the richest source of antioxidants; gram for gram they have more antioxidants than any other food. The rich cocoa flavanols could enhance the blood flow and even reduce the blood pressure. High cocoa content chocolate is said to have a positive effect in the prevention of heart diseases and improving the brain’s performance. Opt for varieties containing 70% cocoa and above.

2. Pecans:

Pecans are one of the richest sources of antioxidants among all the nuts and seeds. Pecans are beneficial for the nervous system and against some cancers and neurological diseases due to the vitamin E and ellagic acid contents. It has been found that 95% of the antioxidant content of the pecan nuts is contained in the pecan shells.

3. Blueberries:

These small fruits contain the antioxidant known as anthocyanin, which gives the berries their blue color. Blueberries prevent oxidative damage and could be beneficial in mitigating the impact of age-related illnesses such as Alzheimer’s and dementia. It also useful for diabetes, heart disease and cancer.

4. Strawberries:

Similar to blueberries, strawberries are packed with antioxidants such as anthocyanin. They are normally bright red in color and this is an indicator of their high antioxidant levels. Antioxidant content especially in strawberries are highest when they are ripe and at the peak of freshness. They assist in reducing inflammation and maintaining the health of your heart.

5. Artichokes:

Artichokes contain significant levels of antioxidants mainly attributed to cynarin. It has been proved that cynarin stimulates the liver protection against damaging factors and its regeneration. Artichokes also support digestion and have anticancer properties.

6. Goji Berries:

This food is rich in antioxidants and has been in use in China for many years as a herbal medicine. In particular, Goji berries contain lycium barbarum polysaccharides, which are antioxidants that have a positive impact on the immune system and the prevention of age-related diseases. They also possess zeaxanthin which helps in the eye health.

7. Beans:

Flavonoid polyphenols, especially anthocyanins, which are responsible for the black, red, or brown outer surface of beans, are rich in antioxidants. Black beans and red kidney beans are particularly rich in antioxidants. Consuming beans assists to lower down the cholesterol and blood pressure and offers protection from diabetes.

8. Prickly Pear Cactus Fruit:

Opuntia species popularly known as prickly pear cactus is a fruit common in Mexican food preparation and is used to cure diabetes, high cholesterol, obesity, and hangover. It has ascorbic acid, flavonoids, and phenolic acids in its composition. It has also been found to have positive effects on the liver including minimizing liver injury and promote liver repair.

9. Raspberries:

Raspberries are rich sources of antioxidants such as vitamin C, gallic acid, quercetn and anthocyanidin including cyanidin. Because of their high level of antioxidant, they are useful in shielding the body from heart diseases, cancer, arthritis and other diseases associated with aging and oxidative stress.

10. Elderberries:

These antioxidant powerhouses have double the amount of vitamin C than that found in oranges. Elderberries contain high amounts of flavonoids, specifically anthocyanins, with potent anti-inflammatory and antiviral properties. Elderberry is most popular for its ability to reduce the duration of flu symptoms and impact the immune system. It also has the added benefit of reducing the risk of developing heart disease.

11. Beans:

All types of beans are packed with antioxidants. They consist of polyphenol compounds including anthocyanins, catechins, tannins, and phenolic acids. Beans contain antioxidants which have benefits such as anti-inflammatory, anticancer, cardioprotective, and antidiabetic. Beans reduce cholesterol and blood sugar levels.

12. Prunes:

Phenol and vitamin antioxidant of dried plums or prunes are wonderfully rich in properties. Neochlorogenic and chlorogenic acid are known to be specific antioxidants present in prunes. These fruits also enhance bone health, protect against oxidative stress, support digestive health, and reduce the risk of heart and diabetes diseases due to their antioxidant properties.

Conclusion:

The best approach to obtain adequate and various antioxidants is the regular consumption of antioxidant-rich plant foods. The ten foods highest in antioxidants are: Dark chocolate, Pecans, Berries, Artichokes, Goji berries, Beans, Prickly pear, Raspberries, Elderberries and Prunes.

The objective to eat these antioxidant foods will assist in preventing or combating diseases attributed to oxidative stress. Antioxidants from the foods are better absorbed as compared to the supplements that are taken in the human body.

When it comes to purchasing produce, aim to get a colorful variety and switch out your high antioxidant foods at least once a week to get the most of the phytonutrients.