50 Of The Best Antioxidant Food Sources To Improve The Health Of Your Body
Talk about antioxidants, we all know that antioxidants are very important to kill bacteria and fight the free radicals that can damage healthy cells in the body. Antioxidants protect the body by severing the chain formation of free radicals, as well as improve the durability of the body as a whole. Some of the benefits obtained from consuming foods high in antioxidants include:
* Reduce risk of cancer
* Slow down aging
* Detoxify or cleanse the toxins in the body
* Make the skin healthy-looking shine, and
* Extend lifespan
Our bodies can actually produce some important antioxidants such as Glutathione, acid Alpha-Lipoat (ALA), and CoQ10. It’s just a natural antioxidant protection, this will increase the age decreases. Some antioxidants can also not produced body, so we need to get it from foods containing antioxidants.
Did You Know?
An antioxidant is a molecule that can inhibit the oxidation of other molecules. Although oxidation is actually essential for life, this process can be dangerous if it involves free radicals and oxidative causing pressure. Cell damage that it causes even often associated with various diseases such as cancer, heart, dementia, and more.
Many nutritionists believe that this better way and natural compared to consume an extra supplement. There are especially a lot of antioxidants in fruits and vegetables fresh. However, the type and quantity of the ingredient is not always the same. Some types of antioxidants in fact can only be found in certain foods.
The best way is to include these foods into your diet/diet everyday. What’s more, the foods high in antioxidants are usually rich in other nutrients, so it gives many other benefits for the body and health. What foods are rich in antioxidants are important to your body? Check out the list below:
Blueberries are often dubbed as a superfruit with the highest content of antioxidants including among other fruits. No wonder, antioxidant is indeed varied, ranging from antosianidin, tannins, myricetin, quercetin, kaempferol, pterostilbene, klorogenat acid, vitamin C, A, to resveratrol. Antosianidin is an antioxidant which potentially alleviates inflammation and prevent cancer and heart attacks. Meanwhile, vitamin C and A are important for maintaining the body’s durability.
Fruit a berry, especially red as strawberries and raspberries, rich in acid elagat. The results of a study published in the “Journal of Nutrition” elagat acid revealed that it could improve the ability of quercetin (antioxidant in apples, blueberries, grapes, etc.) to kill cancer cells. Another study in 2011 suggests that strawberries can increase the levels of antioxidants in the blood. Any strawberries come in vitamin C and other phenolic substances which can help lower bad cholesterol levels.
In addition to blueberries and strawberries, high antioxidant also owned other berry fruits such as Blackberries, blackcurrants, goji berry, and cranberries. Cranberries are a unique combination of the antioxidant anthocyanin, proantosianidin, fenolat, flavonoids, and triterpenoid. Just as unique is the synergy of antioxidant resveratrol, pterostilbene, and piceatannl in it. Cranberry antioxidant benefits you can get optimal if the entire combination is available. If the cranberry processing interfere with one of these components, the health benefits could have been declining.
The fruit has been cultivated since about 6 – 8 thousand years ago has a variety of antioxidants that are beneficial to health. The most prominent is resveratrol, which may protect the brain and nervous system. Resveratrol is also effective to prevent degenerative diseases, inhibits the development of cancer, lower blood pressure, as well as maintaining heart health and elasticity of blood vessels.
Wine also contains anthocyanin, proantosianidin, kaempferol, quercetin, tannin zeaxanthin, lutein, beta carotene, etc. There is more on the relationships with red wine and black, whereas the higher concentration of tannins in the wine.
Although small, the cherries have a lot of content of essential nutrients to the body. Sweet or sour cherries are both rich in antioxidants such as beta carotene, lutein, zeaxanthin, melatonin, and relationships. The antioxidant content is generally higher at Cherry sour, so did the concentration of vitamin C and A per 100 grams. Anthocyanin can fight free radicals with bind to DNA or enable system detoxification as well as antioxidants in the body. Some studies show that the relationships can prevent the transformation of healthy cells into cancer cells, slow the progression of cancer cells, as well as to relieve inflammation and pain.
Pomegranate is known for its deposits of polifenolnya, particularly the relationships with increasing time of fruit ripening. Other polyphenols found in the flesh of the fruit such as tannins, punikalgin, sianidin, and pelargonidin glycosides. Vitamin C per 100 grams of him whatsoever reach 17% of the daily requirement. Not only in the flesh of the fruit, there are also plenty of antioxidants in pomegranate skin so often extracted and made into supplements.
Orange and other citrus fruits such as lemon is synonymous with a high vitamin C content. Fruit with flavors of fresh sweet sour also has beta carotene, beta cryptoxnthin, zeaxanthin, lutein, hidroksisinamat acid, relationships, etc. Vitamin C and citrus in A beneficial to strengthen the immune system. Citrus fruits include the WHO recommended to be included in the diet of the cardiovascular disease prevention. Meanwhile, the results of the study over the 48 studies by CSRIO United showed that the diet equipped fruits citrus can provide protection against some cancers significantly.
Some types of antioxidants can you get in an Apple, from beta carotene, quercetin, and vitamin c. Quercetin is a flavonoid that has anti-inflammatory and antioxidant compounds. These compounds can prevent the formation of the enzyme complex carbohydrates into simple Solver. Other polyphenols in Apple also helps lower glucose absorption by the digestive system and stimulate insulin so it is good for diabetics. In addition, the consumption of apples regularly potentially lowers the risk of lung cancer in women by up to 21% based on research conducted Harvard Medical School.
Just as with orange and lemon, papaya in vitamin C is very high, i.e. achieve 103% of the daily requirement per 100 grams. Not to mention, papaya also contains carotenoids, beta carotene, vitamin E, likopen, pectin, and polyphenols as antioxidants.
Karotenoid and vitamin C help prevent blood vessel blockage by cholesterol so as to avoid heart attacks and strokes. Vitamins C, E, and beta carotene is also potentially provides protection against macular degeneration and cancer of the colon. Meanwhile, likopennya is believed to be able to lower the risk of prostate cancer in men up to 82%.
More than 40 types of Xhanthones found in the mangosteen fruit, with the importance of each function. In between there are alpha mangostin and antioxidant compounds that have a garcinone E as anti-cancer agents tumors. Mangosteen also contains catechins, Quinones, stilbene, polisakrida, and polyphenols, which functions as a powerful antioxidant and anti inflammatory.
In Thailand, a study revealed that the alpha mangostin, mangostin, beta and garcinone B in mangosteen helps inhibit bacterial infection causes TB. Meanwhile, the results of a study published in the “Journal of Nutrition” showed that consumption of Mangosteen Juice on a regular basis helps decrease inflammation in the blood.
Vitamin C include guava, the highest among other fruit. Per 100 grams, guava can already suffice the needs about 3 times daily. Guava also contains carotenoids and vitamin e. Additionally, there are several polyphenols such as galokatokin, leukosianidin, as well as a higher number of likopen on guava red.
One study showed that guava is allegedly able to prevent the development of breast cancer cells and lowers the risk of prostate cancer, allegedly because of the content of likopennya. The nature of anti-inflammatory and anti-bacterial has helped nourish the digestion, protects the intestines of some carcinogens, and relieve digestive problems such as diarrhea, dysentery, and gastroenteritis.
The fruit is often processed into juice contains alpha carotene, beta carotene, beta cryptoxanthin, lutein, zeaxanthin to which has antioxidant compounds. Benefits of avocado to health is very high, especially in boosting the immune system and prevent degenerative vision problems.
Mango is able to meet the daily needs of about 46% and 25.5% vitamin C vitamin A per 100 grams. Beta carotene in it is very abundant, visible from the fruit flesh color is orange. Not to mention, the mango also has zeazanthin, lutein, likopen, pectin, mangiferin, xanthonoid acid, and gala.
A study of the Institute for Food Research suggest that pectin may help prevent the development of prostate cancer cells. Sedankgan study of Texas Agrilife research revealed that mango can provide protection against cancer of the colon, breast, blood, and lung.
The most prominent of the kiwi was his vitamin C is capable of sufficient 1.5 times daily requirement per 100 g fruit synonymous with New Zealand also has vitamin A, beta carotene, lutein, zeaxanthin, and catechins. One study showed that the antioxidant qualities of kiwi is stronger than orange. The Kiwi has also often been used in China as a traditional medicine for liver cancer mengkobati, breast, lung, and stomach.
16. Date palm
Fruit that is synonymous with Ramadan has some antioxidant compounds like tannins, beta carotene, lutein, and zeaxanthin are good for maintaining eye health. The dates are indeed often used as a traditional medicine to treat nyctalopia. Dates also have anti-inflammatory agents that help decrease the inflammation along with magnesium.
The fruit can also be categorized as a vegetable is one of the main source of likopen antioxidants. Studies show that likopen more powerful than vitamin E and beta carotene in warding off disease. Any tomatoes are rich in vitamin C which helps to increase the resistance of the body.
foods rich in antioxidants to the body
Tomatoes are a source of antioxidants (likopen) is good, and easily obtainable, for your body.
Just as with fruits, broccoli is rich in vitamins C, A, beta carotene and zeaxanthin, which function as antioxidants. Broccoli also has a potentially sulforphane phytonutrients lowers the risk of some types of cancer. kaempferol, quercetin, and the relationships in it also have the effect of anti inflammation and can slow the progression of cancer cells.
Cabbage is probably one of the most common vegetables you consume. Although the colours seem brighter and not sehijau other vegetables, no need to worry because cabbage also contain many nutrients and antioxidants. Vegetable also known as cabbage is rich in vitamin C and polyphenols. Red or purple cabbage contain anthocyanin that gives it a unique color.
Asparagus may not have been very popular as a vegetable in the Indonesia. However, the vegetable parts consumed his young shoots is rich in phytonutrients that are useful as an anti inflammation such as saponins, quercetin, kaempferol, and routine. Asparagus also features antioxidant beta carotene, vitamins C and e. the study even suggests that asparagus menandung glutathione is produced by the body.
No wonder if Popeye teaches us to love to eat spinach. Leafy green turned out to be the nutrients and antioxidants. Spinach contains vitamin A, C, E, calcium, magnesium, and potassium. Beta carotene, lutein, zeaxanthin include carotenoids. Spinach also features that help widen the kaempferol pembuuluh blood so memperlarncar blood flow and lowers blood pressure.
21. Mustard greens
Such as spinach, mustard greens are also rich in antioxidants. Mustard greens are a source of carotenoids, flavonoids and saponins, which are very good. Chinese cabbage and other green leafy vegetables is one of the recommended food groups the American Institute for Cancer Research to fight cancer. AICR experts report revealed that foods with potentially carotenoids protect the body from cancer of the mouth, esophagus, and throat. Some studies lab menermukan that the carotenoids in green leafy vegetables may slow the growth of breast cancer cells, skin, lungs, and stomach.
Vitamin C, beta carotene, and manganese are some of the antioxidants that are found in celery. However, that makes it stand out is the variety of phytonutrients in it. Most of these phytonutrients include antioxidants fenolat and has anti-inflammatory properties.
Soy contains phytochemicals and active compounds. In between there is a work that mimics the isoflavone hormone estrogen, that gives perlindugan saponin against cancer and lower cholesterol, fenolat acid that could potentially stop the spread of cancer cells, as well as fitat acid as an antioxidant.
Beans, green beans, peanuts, other nuts and have a variety of essential nutrients that are beneficial to health. In addition, there are the Lignans and flavonoids, saponins inositol, sterols, and prtease inhibitors that act as antioxidants.
25. Sweet potato
Sweet potatoes both orange, purple, or white contains important nutrients such as vitamins A, C, B6, potassium, and fiber. Sweet potato orange is believed to be one of the best sources of beta carotene and vitamin A levels to increase in the blood, especially in children. Meanwhile, purple sweet potato contain anthocyanin that serves as an antioxidant and anti-inflammatory.
It’s been no secret if the carrots are rich in vitamin A and beta carotene. But several recent studies have found that polikatilen is the no less important phytonutrients in carrots. Polikatilen is known to inhibit the development of colon cancer. the study also found that carotenoids not only help prevent oxidative damage in the body, but also on polikatilen.
Maybe some of you do not know if the chili is actually rich in vitamin C also acts as an antioxidant. Chili also features vitamin A, E, B complex, K, and other important minerals. Select the red pepper or wait until the Chili Cook so that the availability of vitamin C and a maximum of karotenoidnya.
Still one family with Chili, peppers are also rich in antioxidants. Study of Spain tried to look at the availability of vitamins C, E, and 6 types of carotenoids (Alpha carotene, beta carotene, cryptoxanthin, lutein, likopen, zeaxanthin) at common meals consumed there. As a result, only two vegetables, namely tomatoes and peppers, which contains at least 2/3 of the nutrients sought. Peppers even contributed 12% zeaxanthin and 7% vitamin C from all types of food consumed participants.
Not only contain lutein and zeaxanthin which are beneficial for eye health, bit jgua have unique phytonutrients called betalain. Two among the betalain is betanin, vulgaxanthin, and serves as an antioxidant, anti-inflammatory, and detoxification. The latest lab studies showed that betanin extracted from beets can reduce brain tumor cells pertumbuan.
All kinds of Eggplant is rich in klorogenat acids which serve to prevent the formation of plaque on artery walls. based on the USDA Research in Maryland, Eggplant can lower cholesterol levels and make work more relaxed artery walls so that any reduced risk of high blood.
Pumpkin contains carotenoids in the form of beta carotene which gives him an orange color and nourish the eyes. Not only that, it turns out the pumpkin seeds are also rich in vitamin E in various forms. Two of them are present in the form of alpha and gamma tocomonoeol tocomonoeol which also has the benefit of antioxidants.
Behind its mini, Sesame is rich in powerful antioxidants such as IP-6, lignan, sesamin, sesaminol, vitamin E, lecithin, linoleic and. IP-6 or fitat is one of the potential natural anti cancer compounds. Generally, black sesame contains antioxidants higher than sesame Brown.
Sunflower seeds are a source of vitamin E which is very good for skin health. No wonder the flower seeds are often used as a beauty product. Vitamin E can also neutralize free radicals and anti inflammatory effect so it can relieve asthma symptoms, osteoartitis, etc.
Corn contains an antioxidant carotenoid which gives it a yellow color. Among the carotenoids, the most notable are lutein and zeaxanthin. Lutein helps against degeneration seniors and blindness. One study in the “Journal of Agricultural Food and Chemistry” discovered that the longer the corn is cooked, the higher levels of lutein in it.
One clove of garlic contains vitamins A, B, C, selenium, potassium, calcium, magnesium, zinc, and iron. Garlic is widely used as a traditional medicine and natural antibiotic. In between for lowering blood pressure and cholesterol, heavy metal detoxification, prevent cancer, and anti-fungal.
The onion also has a high content of total polyphenols, even higher than the garlic, tomatoes, carrots, and red pepper. The onion also include sources of flavonoids quercetin the best among the other vegetables. It’s just that, flavonoids of onion tend to be concentrated in the outer layer of the bulbs. Stripping redundant thus can eliminate 20% quercetin and almost 75% of anthocyanin from red onions.
A variety of nut trees such as walnuts, almonds, hazelnuts, etc. are rich in phytochemicals compounds such as resveratrol and plant sterols which help to lower cholesterol. Nut tree also features minerals and healthy fats, especially walnuts are a great source of omega 3 Supreme among other plants.
Cinnamon are rich in polyphenols and procyanidin. This very powerful antioxidant content when compared to other herbs such as ginger, mint, vanilla, licorice, and some additional chemical antioxidants. Cinnamon can inhibit the oxidation process is stronger than antioxidants chemicals and all the spices except the mint.
Turmeric contains Curcumin which have anti-inflammatory and antioxidant effects at once. Turmeric myself have been frequently used as a traditional medicine to treat joint pain in sufferers of rheumatism, cancer prevention, and protection of the cardiovascular system.
Ginger root extract is known to have antioxidant effects, anti-inflammatory, and anti tumor against the body’s cells. Saripatinya containing 5% gingerol may even kill ovarian cancer cells in lab experiments performed Dr. Liu of the University of Michigan.
Oregano contain various phytonutrients including timol and rosmarinat acid that acts as an antioxidant. In a study of lab, oregano has stronger antioxidant capacity compared to synthetic antioxidants commonly added to food.
Clove is known for his ability as an anti bacterial and anti fungal. Not only that, clove is also effective in relieving inflammation and toothache. A study in 2009 found that clove also includes natural antioxidants best because it has the highest capacity to reduce the concentration of fat and iron.
Studies show that people who eat at least one serving of whole grain per day had a risk of heart attack and stroke. In addition because of the content of zinc and seleniumnya, wheat also has the phytochemical compounds help fight heart disease and cancer.
Probably not many people know if the potato also have high levels of antioxidants. Carotenoids are found in the entire surface of the potato flesh of the fruit. This is generally in the form of carotenoids lutein, violaxanthin, and zeaxanthin. There is only a little beta carotene because potatoes are indeed not a source of vitamin A.
The popularity of sorghum is probably still less than rice and maize in Indonesia. However, who would have thought if sorghum turns potentially as the best sources of antioxidants. A study from the University of Georgia 2010 even suggests that the anti-inflammatory and antioxidant compounds in the sorghum varieties of sumac and higher than for black owned blueberry and pomegranate. Unfortunately, this variety is still being developed and not yet released to the market.
Whey protein is a protein powder dioleh of cow’s milk. Whey provides essential amino acids that are essential for the production of the antioxidant glutathione. Whey also contains glutamilsistein which is bioaktif in the production of glutathione. To get maximum results, select high-quality whey that is free of chemicals, hormones, and additional sugar.
Coffee contains antioxidants that offer protection against cardiovascular system. In a study of lab, kafeat acid also acts as an antioxidant in some stage of the development of cancer. Acid kafeat managed to lose the level of inflammatory and encourage cancer cells to destroy themselves.
Chocolate is rich in flavonoids antioxidants called catechins. The antioxidant catechin even donate 10% of the weight of dry cocoa powder when weighed. However, you need to know even the cocoa antioxidant levels may be decreased due to the multiplicity of processes that they undergo. Choose a good quality dark chocolate that still has a high cocoa and low levels of sugar to get maximum antioxidant benefits.
Green tea contains catechin polyphenols in the form of EGCG which can lower the risk of heart attack and stroke, glaucoma, cholesterol, etc. The study also showed that EGCG can increase fat burning and prevent obesity. Just as cocoa, green tea antioxidants may decrease due to processing so you need to carefully select them.
During this time, the egg is known for its high protein content. But researchers from the University of Alberta revealed that eggs also contain antioxidant compounds. They even say that the egg yolk raw grain 2 have antioxidant compounds almost two times more than 1 piece Apple and nearly half of a half serving of cranberries. However, these compounds are reduced to half if the eggs are fried or boiled, and reduced even more if cooked with microwaves.
It is a list of the 50 best antioxidant food sources. Considering the content of antioxidants among food one with other foods are not the same, try to vary and combine some of the foods in your diet everyday. Note also how to offer it because it can reduce or even eliminate the antioxidants in it. Generally, fruits and vegetables are best if eaten fresh. However, some of them, such as tomatoes, thus increasing the time cooked with temperature is not too high.
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