Foods Rich in Antioxidants
By: Micheal BergerTotal Views: 254, Word Count: 548,
We know that millions of processes occur in our body. All these processes need oxygen. There are some oxidants commonly known as free radicals which enter the body due to exposure to the sun and/ or pollution. Antioxidants bind and neutralize these free radicals. Foods rich in antioxidants can help us to prevent these free radicals attaching on oxygen molecule.
Important Points while Choosing Antioxidant-Rich Foods
1. As there are different types of antioxidants available in the market, it is very important to choose the best one.
2. The benefit of these antioxidants depends upon your capacity to absorb these foods.
The US Department of Agriculture nutritionists, analyzed more than 100 diverse kinds of vegetables, nuts, spices, fruits, cereals and other foods using a method of oxygen radical absorbance capacity (ORAC). Here is the list of food which is rich in antioxidants:
- Gala apples
- Plums
- Pecans
- Granny Smith apples
- Black beans (dried)
- Russet potatoes (cooked)
- Black plums
- Sweet cherries
- Red delicious apples
- Strawberries
- Raspberries
- Cranberries
- Blueberries (cultivated)
- Pinto beans
- Red kidney beans
- Blueberries (wild)
- Prunes
- Blackberries
- Artichokes (cooked)
- Small red beans (dried)
Best Sources of High Antioxidants Foods
Fruits
Nearly all fruits are high in antioxidants. These include guava, oranges, apricots, mango, watermelon, Berries (Cherry, raspberry, blueberry, blackberry, strawberry, crowberry, bilberry/wild, black currant, blueberry), pineapple, red grapes, cantaloupe, kiwi fruit, pomegranate, plum, grapefruit, papaya, and tomatoes.
Dried Fruits
When water is removed from the fruits, the antioxidant ratio becomes higher. Some of the dried fruits that are rich in antioxidant are dried pears, plums, peaches, figs, dates apples, and raisins.
Vegetables
Vegetables like spinach, carrots, broccoli, and potatoes have more antioxidants. Other examples include kale, red beets, spinach, apricots, chili pepper, prunes, dates, red cabbage, peppers, parsley, artichoke, Brussels sprouts, etc.
Spices and Herbs
Many spices are loaded with antioxidants. For e.g. ginger, pepper, parsley, basil cinnamon, mustard seed, chili powder, oregano, coriander, onion turmeric, cumin, curry powder, paprika, garlic, and cardamom.
Herbs include sage, tarragon thyme, marjoram, oregano, peppermint, basil, savory, and dill weed.
Along with these, other antioxidant containing foods are:
Legumes
Broad beans, soybeans, pinto beans
Nuts
Pecans, sunflower seeds, ground nut, walnuts, hazelnuts, peanuts
Cereals
Corn millet, oats, barley
Spices
Cloves, oregano, and cinnamon
Always eat a variety of fruits and fresh vegetables. Don't focus to eat specific type of food only. Eat foods which have darker and richer colors like yellow, blue, orange, and red. These are known to be higher in antioxidants. Use different types of beverages in your diet. For e.g. Apple juice, pomegranate juice, cider, tomato juice, and pink grape fruit juice, etc. Nowadays green tea has become very popular as it provides antioxidant.
Using all these antioxidant sources in your diet will never make you bored and will add spice to your life.
About the Author
Dr Micheal Berger is a General Physician practicing in Seattle for 9 years. He likes to share medical and good health information for the benefit of mankind through his articles.
Advice Rating: Not yet rated
Login to vote