Foods Rich with Antioxidants

Foods Rich with Antioxidants




There are several types of antioxidants, which are produced by plants and animals. Some of the most important antioxidants are vitamins like, vitamin A, C and E, the hormone melatonin, enzymes like, glutathione, superoxide dismutase and catalase, carotenoids like, alpha and beta carotene, lycopene, lutein and zeaxanthin, flavonoids, flavones, flavonols, flavanones, isoflavones, anthocyanins, phenolic acids, citric acid, oxalic acid, uric acid, quercetin and minerals like, selenium and manganese. Various foods such as, vegetables, fruits, whole grains, legumes, nuts, seeds and fish can contain these antioxidants. These antioxidant rich foods are explained below.

Vegetables
Vegetables are one of the best antioxidant foods. Vegetables, especially those with strong color contain a very high level of antioxidant vitamins and compounds. Vegetables that are considered as the good sources of antioxidants are

• Broccoli
• Carrots
• Tomatoes
• Squash
• Green peppers
• Spinach
• Pumpkin
• Sweet potato
• Onion
• Red peppers
• Garlic
• Parsley
• Asparagus
• Beetroot
• Cabbage
• Brussels sprout
• Kale
• Artichoke
• Cucumbers

Fresh and Dried Fruits
Like vegetables, fruits are an excellent source of antioxidants. Fruits like, berries and grapes are considered as the top antioxidant rich foods. Both fresh and dried fruits contain antioxidant vitamins like, vitamin C and A, along with antioxidant compounds like, carotenoids, flavonoids and phenolic acids. Presence of all these antioxidant substances makes fruit one of the most antioxidant rich foods. The fruits that are regarded as the rich antioxidant foods are:

• Blackberries
• Blueberries
• Strawberries
• Raspberries
• Black currant
• Bilberries
• Cranberries
• Kiwi fruit
• Goji berries
• Acai berries
• Pineapple
• Grapes
• Cherry
• Orange
• Grapefruit
• Dates
• Prunes
• Raisins
• Apricots
• Plum
• Apples
• Mangoes
• Peaches
• Cantaloupe
• Watermelons
• Lemon
• Pears

Whole Grains and Legumes
Next to antioxidant fruits and vegetables, whole grains and legumes are the foods rich in antioxidants. In fact, legumes like, red kidney beans and small red beans are quite high in antioxidant content. Whole grains can too provide a significant amount of antioxidant, especially vitamin E. Given below are the antioxidant rich whole grains and legumes.

• Oats
• Barley
• Corn
• Millets
• Wheatgerm
• Small red beans
• Soybeans
• Pinto beans
• Red kidney beans
• Lentils
• Chickpeas
• Split peas

Other Foods High in Antioxidants
Apart from the rich antioxidant foods mentioned above, many other foods like, nuts, seeds, vegetable oils, spices, herbs and certain beverages can provide some of the really powerful antioxidant compounds. These antioxidant rich foods are:

• Cumin
• Turmeric
• Oregano
• Cloves
• Cinnamon
• Cardamom
• Mustard seeds
• Basil
• Coriander
• Sage
• Thyme
• Peppermint
• Walnuts
• Peanuts
• Hazelnuts
• Pecans
• Almonds
• Cashews
• Macadamia nuts nuts
• Pistachios
• Cocoa
• Tea, especially green tea
• Coffee
• Sunflower seeds
• Flaxseed
• Fish liver oil
• Red meat
• Eggs
• Chicken
• Turkey
• Fish and shellfish

So, these are some of the important antioxidant rich foods. It may not be possible to include all of them in your daily diet, but even a few inclusions can provide enough antioxidants to minimize the oxidative damage caused by the free radicals, which is the main benefit of antioxidants. This in turn, can help to lower the risk of several diseases and disorders like, heart disease, cancer, macular degeneration, Alzheimer's disease and Parkinson's disease. Foods rich in antioxidants can also help to strengthen the immune system. The antioxidant content or antioxidant strength of the various foods is measured with the help of ORAC value. ORAC stands for 'oxygen radical absorbance capacity' and the various foods high in antioxidants are ranked according to their ORAC value. Legumes like, small red kidney beans, spices like, cloves, cinnamon, oregano and turmeric, berries and certain herbs and vegetables are some of the foods with high ORAC value.