Antioxidants are compounds that may assist delay or even prevent cell damage in the body. When a person consumes them in large amounts, antioxidants may help defend the body against oxidative stress from potentially harmful free radicals, which are unstable atoms. Many healthful foods contain antioxidants. If a person consumes some or all of these foods regularly, they may increase their antioxidant levels, potentially helping them prevent the damage that doctors associate with oxidative stress.
In this article, we list some of the most healthful fruits and vegetables rich in antioxidants that a person can eat to boost the antioxidants in their diet.
1. Red Cabbage
Red cabbage provides many nutrients, including vitamins A, C, and K plus several antioxidants.
Red cabbage, like strawberries and red kale, contains anthocyanins. In addition to giving the vegetable its red color, this group of antioxidants helps promote heart health, prevent cancer, and reduce inflammation.
According to one study, anthocyanins have the following health benefits like anti-inflammatory, anticancer, diabetes maintenance and management, promote weight control, prevent heart disease However, more research is still necessary to determine the health effects of eating red cabbage. A person can take red cabbage as part of a salad or as a cooked vegetable.
Spinach is a green, leafy vegetable full of vitamins, minerals, and antioxidants. It is low in calories, making it an excellent choice as an addition to salads and entrees. Zeaxanthin and lutein are two of the antioxidants in spinach that may promote eye health. They help prevent damage from ultraviolet (UV) rays and other harmful light waves. A review of studies on lutein and zeaxanthin noted that lots of studies have investigated their role in age-related macular degeneration. The experts also suggested how people could get more of these antioxidants in their diets, naming dark leafy greens, eggs, and pistachios as sources.
Beets are vegetables that contain antioxidants belonging to a class of pigments called betalains. Betalains may help prevent colon cancer and digestive issues. Beets are also a source of dietary fiber, iron, folate, and potassium. These substances may help with suppressing inflammation.
One review noted that betalains keep the promise for reducing free radicals and helping prevent cancer. However, research has not yet determined the effectiveness of eating beets for these benefits.
The high Vitamin C content in this green vegetable makes it a powerful immunity booster. Packed with flavonoids, carotenoids, lutein, zeaxanthin, beta-carotene and other antioxidants, this fiber-rich member of the cabbage family is great to keep your body in shape. Since this vegetable high in antioxidants, it's especially good for those on vegetarian diets.
But, the antioxidant which is the real standout in broccoli is indole-3-carbinol, a powerful antioxidant compound, and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer but also has been shown to improve liver function.
Blueberries are rich in nutrients while also being low in calories. A 2017 study showed that wild blueberries contain a large number of antioxidants. Studies on blueberries have shown that these fruits have beneficial effects as a result of their antioxidant content. For example, the authors of a review of animal studies concluded that antioxidants in blueberries might have medicinal uses for neurological conditions, including those that relate to aging.
A 2016 review examined the anthocyanins that occur naturally in blueberries and other plant materials. Anthocyanins belong to a group of chemicals that have antioxidant and anti-inflammatory actions. They are responsible for many of the bright colors of fruits and vegetables.
The review found that anthocyanins may help prevent high levels of low-density lipoprotein (LDL), or bad, cholesterol, as well as lowering the risk of heart disease and decreasing a person's blood pressure.
Strawberries are rich in antioxidants, vitamins, and minerals. Strawberries owe their red color to anthocyanins, which have antioxidant powers.
A 2016 review showed that taking anthocyanin supplements reduced the levels of LDL cholesterol in participants with high cholesterol. By lowering LDL cholesterol levels, anthocyanins may help prevent heart disease.
People can eat raw strawberries as a snack or as part of a salad or other dish. Although strawberries are an ingredient in some baked goods, these products are rarely healthful and are not a good choice for people trying to lose weight.
There are many common foods that people can eat to increase the number of antioxidants that they consume and antioxidants foods for skin too.
The antioxidants in these foods may help promote heart and eye health, prevent cancer, and protect against other common diseases that scientists associate with harmful free radicals.