Antioxidants are compounds produced naturally within your body and found in food sources that help defend cells against damage caused by potentially harmful particles known as free radicals.
Free radicals may lead to oxidative stress, threatening DNA and other key cell structures within your cells. This condition could wreak havoc and have serious repercussions for their integrity and functionality.
Unfortunately, chronic oxidative stress increases your risk for chronic diseases like cardiovascular disease, type 2 diabetes and malignant growths.
Eating foods packed with antioxidants is one way to combat oxidative stress and lower your risk for these diseases, thus making a meal rich in these vitamins easier to consume and digest.
Scientists employ various tests to ascertain the antioxidant content of food varieties.
The FRAP investigation may be the ultimate antioxidant test. It estimates the antioxidant capacity of food sources by their ability to neutralize specific free radicals.
Higher the FRAP score is, the more antioxidants a food contains.
Here Are The Top 12 Healthy Food Varieties That Are High In Antioxidants.
- Dark Chocolate
Lucky for those who adore sweets, dark chocolate is actually quite nutritious! Packed with more cocoa than regular chocolate as well as essential minerals and antioxidants.
Based on a FRAP evaluation, dark chocolate contains up to 15 millimol of antioxidants per 100-gram serving compared with 9.2 and 2.3 millimol respectively in blueberries and raspberries for similar portions.
Cocoa and dark chocolate contain antioxidants with numerous health benefits, including reduced inflammation and lower heart disease risk factors.
One review of 10 studies looked into the connection between cocoa consumption and blood pressure levels among both healthy individuals and those with elevated blood pressure.
Consumption of cocoa-rich products such as dark chocolate was found to reduce both systolic blood pressure (the upper value) and diastolic blood pressure (the lower value) by an average of 4.5mmHg and 2.5 mmHg respectively.
Studies conducted on dark chocolate have demonstrated its ability to reduce risk of cardiovascular disease by increasing antioxidant levels in blood, increasing levels of “good” HDL cholesterol and protecting LDL from becoming oxidized.
Oxidized LDL cholesterol can be dangerous because it promotes inflammation in blood vessels, increasing risk for cardiovascular disease.
Strawberries are among the most well known berries on earth. They are sweet, flexible and a rich wellspring of vitamin C and antioxidants.
In view of a FRAP examination, strawberries give up to 5.4 mmol of antioxidants per 3.5 ounces (100 grams).
Additionally, strawberries contain a sort of antioxidant called anthocyanins, which give them their red tone. Strawberries that have a higher anthocyanin content will more often than not be more brilliant red.
Research has shown that anthocyanins may assist with reducing the gamble of heart disease by reducing levels of “terrible” LDL cholesterol and raising “great” HDL cholesterol.
An audit of 10 studies discovered that taking an anthocyanin supplement essentially diminished LDL cholesterol among individuals who had either heart disease or high LDL levels
Kale (Brassica oleracea) is one of many species from this botanical family of vegetables originating in Europe and Southeast Asia, and includes broccoli and cauliflower among others.
Kale is one of the world’s most nutritious greens, boasting high amounts of vitamins A, K and C as well as up to 2.7 millimolar of antioxidants per 3.5 ounces (100 grams).
Red varieties of kale such as redbor and Russian varieties contain up to twice as many antioxidants per 3.5-ounce portion, up to an incredible 4.1mmol total.
Red varieties of kale contain higher anthocyanin antioxidant levels as well as other compounds which give it its vibrant hue.
Kale is an abundant plant-based source of calcium, an essential mineral which aids bone health and plays other important functions within cells.
Beetroots (beets), commonly known by their Latin name Beta vulgaris, provide a delicious source of fiber, potassium, iron, folate and antioxidants that boasts many health benefits.
Per FRAP analysis, beets contain up to 1.7 millimolar antioxidants in every 100 grams (3.5 ounces).
Beets are chock-full of an antioxidant mix known as betalains that give beets their characteristic red hue, as well as offering various health benefits.
Spinach may well be the ultimate vegetable. Packed full of essential vitamins, minerals and antioxidants while remaining relatively calorie-free.
Under FRAP analysis, spinach yielded up to 0.9 mg per 100 grams analyzed.
Spinach is an abundant source of lutein and zeaxanthin antioxidants, two protective components which may help protect eyes against UV light exposure and other potentially damaging frequencies.
These antioxidants help defend against eye damage caused by free radicals over time.