Antioxidant-rich foods

Foods rich in antioxidants are mainly fruits, vegetables and nuts with high concentrations of vitamins A, C or E, as well as beta-carotene, minerals such as selenium and zinc, and amino acids such as cysteine and glutathione.

There are also other antioxidant substances such as bioflavonoids, which can be found in grapes or berries. 

Antioxidant foods serve to help prevent diseases such as Alzheimer’s, cancer and chronic diseases. In addition, they promote the proper functioning of cells throughout the body, counteracting the damaging effect of oxidative stress and free radicals. 

Some compounds with antioxidant properties are:

1. Beta-carotene

Antioxidant-rich foods

Beta-carotene belongs to the group of carotenoids, which is metabolized by the body converting it into vitamin A, providing it with a powerful antioxidant effect. Learn more about beta-carotene.

Foods that contain it: red, orange and yellow vegetables and fruits, such as pumpkin, beets, broccoli, carrots, cabbage, melon, peas and dried apricots.

2. Anthocyanins

Anthocyanins are a group of pigments responsible for the red, pink, purple, blue or violet color of most fruits, vegetables and flowers. These compounds are potentially beneficial to human health due to their biological and protective properties, mainly in decreasing the risk of cardiovascular diseases

Foods containing it: blueberries, raspberry, cherry, purple lettuce, blackberry, acai, red plum, eggplant, purple onion, guava, strawberry and purple cabbage.

3. Lycopene

Lycopene is a carotenoid pigment responsible for the red-orange color of certain foods. This substance has antioxidant properties that protect cells from the effects of free radicals, which is why it can prevent the development of some types of cancer, mainly prostate, breast and pancreatic cancer. Learn more about lycopene.

Foods that contain it: guava, watermelon and tomato.

4. Vitamin C

Vitamin C is a powerful antioxidant, which promotes skin healing, increases collagen production, facilitates the absorption of iron at intestinal level and increases the body’s defenses, preventing diseases such as the common cold or flu, for example. 

Foods containing it: acerola, broccoli, cashews, cabbage, spinach, kiwi, orange, lemon, mango, melon, strawberry, papaya and tomato. See other foods rich in vitamin C.

5. Flavonoids

Flavonoids, also known as bioflavonoids, are a type of polyphenols with antioxidant and anti-inflammatory properties. These bioactive compounds help regulate cholesterol levels, relieve menopausal symptoms and promote vitamin C absorption. 

Foods containing: citrus fruits, nuts, green tea, black tea, red wine, coffee and dark grapes.

6. Catechins

Catechins are a type of flavonoid that has antioxidant and anti-inflammatory action, providing various health benefits such as reducing oxidative stress, improving cardiovascular health and preventing neurodegenerative diseases.

Foods that contain it: green tea, apple, strawberry, red fruits, cocoa and grapes.

7. Vitamin E

Vitamin E is a fat-soluble vitamin essential for the body, as it not only has antioxidant properties but also anti-inflammatory properties, improving the immune system, keeping skin and hair healthy and preventing the development of chronic diseases. 

Foods containing it: brown rice, almond, peanut, Brazil nut, egg yolk, wheat germ, corn, vegetable oils (soybean, corn and cotton) and sunflower seeds.

8. Isoflavones

Isoflavones are compounds is a phytoestrogen, this means that it is structurally and functionally similar to estradiol and related sex hormones. Its main benefits are to alleviate the symptoms of menopause and premenstrual syndrome, in addition to preventing cancer and the development of cardiovascular disease. 

Foods containing it:flaxseeds, soybeans and soy-based products.

9. ellagic acid

Ellagic acid is a type of polyphenol that protectsl organism from the damage caused by free radicals to cells, exerting a powerful antioxidant effect. 

Foods containing it: red fruits, grapes, guava, walnuts and pomegranate.

10. Omega-3

Omega-3 acts in the body by reducing inflammation, controlling cholesterol levels, preventing atherosclerosis and protecting the body from cardiovascular and brain diseases, improving memory and disposition. Learn more about the benefits of omega 3.

Foods that contain it: tuna, salmon, sardines, mackerel, chia and flaxseed and vegetable oils.

11. Polyphenols

Polyphenols are a class of compounds such as flavonoids, lignin and tannins, found mainly in plants. It is believed that they could improve brain function, prevent early aging, some chronic diseases and certain types of cancer. 

Foods that contain it: red fruits, nuts, whole grains, onion, green tea, apple, walnuts, soybeans, tomato, purple grapes and red wine.

Learn more about this type of antioxidants and what health benefits they provide. 

12. Selenium

Selenium is an essential trace element for the body in small amounts, because it has a powerful antioxidant effect. This mineral improves thyroid function, strengthens the immune system and prevents the onset of chronic diseases. See other health benefits of selenium.

Foods containing selenium: oats, poultry, almonds, Brazil nuts, liver, nuts, shellfish, fish, sunflower seeds and whole wheat.

13. Resveratrol

Resveratrol is a phytonutrient found in some plants and fruits, whose role is to protect against infection by fungi or bacteria, acting as an antioxidant. For this reason, it provides various health benefits, fighting inflammation, protecting the body from oxidative stress and preventing certain types of cancer. Learn more about resveratrol.

Foods containing it: cocoa, purple grapes and red wine.

14. Cysteine and glutathione

Cysteine and glutathione are sulfur amino acids, which are responsible for neutralizing the action of free radicals, also help detoxify the body and improves the body’s defenses. 

Foods containing it: white meats, tuna, lentils, beans, nuts, seeds, onion and garlic.

15. Zinc

Zinc is a very important mineral for health because it participates in multiple chemical reactions in the body, increasing the body’s defenses, stimulating thyroid function, promoting wound healing and preventing chronic diseases such as diabetes. 

Foods containing it: poultry, meats, whole grains, beans, seafood, milk and nuts. See a list of foods rich in zinc.

Comments

Post a Comment

Popular posts from this blog

Working out with a cut finger on the gym: What should you do?

Image
You’re looking to get your body in shape, and maybe even lose some weight. You’ve been working hard at it for months now and so far you’ve had good results. But then this morning while shaving you nicked yourself. Now there’s a cut on your index finger that is starting to throb and bleed again after having stopped for awhile. All of sudden things are not going as planned, but what should you do? Should you go ahead with your workout or will it only make things worse? There are three options available: Continue Working Out, Work Out With Protective Gear, Skip The Workout Altogether . Continue Working out with a cut finger. You can continue to work out with a cut finger on the gym. The risk of getting an infection is very low, and if you’re careful to disinfect the skin after each work out it’s not going to be a problem. Of course there are other things to consider as well: The healing process will take longer, so you’ll probably have some scarrin...
Read more

Home Remedies For Canker Sores

Image
An excellent home remedy to cure canker sores, also called postemillas, sores or fires in the mouth, is the balm with essential oil of laurel, as it helps relieve pain and inflammation. In addition to this, basil tea is also an excellent natural remedy to treat canker sores in the mouth, as they possess analgesic properties that reduce pain and antiseptic, leaving the region clean of microorganisms. To complement the natural treatment and accelerate the healing of sores, it is also possible to gargle or rinse your mouth with warm water and salt, 2 to 3 times a day, since salt is antibacterial, thus fighting bacteria, reducing inflammation and pain.  Best home remedies Home remedies are excellent alternatives to cure postemillas quickly, because they are prepared with plants rich in tannins. These compounds have astringent, anti-inflammatory and healing properties, causing the tissues to retract, reducing inflammation, relieving pain and facilitating the healing of lesions. These plants...
Read more

Diet For Diverticulitis: What To Eat And What To Avoid

Image
The diet for diverticulitis should be started with clear, easily digestible liquids such as chicken broth, strained and blended fruit juices, coconut water and gelatin. At the beginning, this type of food should be used because it is necessary to calm the intestine, keep it at rest and prevent or reduce the formation of stool. Diverticulitis crises arise when the diverticula of the colon, which are abnormal pouches that form in the wall of the intestine, become inflamed or infected and cause symptoms such as abdominal pain, nausea, vomiting and constipation. For this reason the foods to be consumed should be easy to digest and low in fiber.  Once the diverticulitis crisis improves, the diet also adapts from a liquid diet to a pureed diet, until solid foods are consumed again. From then on, it is important to increase the consumption of foods rich in fiber and water, thus avoiding the possibility of another crisis.  What to eat during a diverticulitis crisis At the onset of a diverticul...
Read more