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Foods Rich in Antioxidants

Nadia Galinova
Translated by
Nadia Galinova

Table of Contents:

Healthy Foods

Foods, that are rich in antioxidants are vital to our overall functioning. These "magical" foods not only improve our health, but also increase our vitality. They are the healthiest and most nutritious. Antioxidant is the name given to a group of elements, which protect the human cells from damage, which is usually caused by free radicals. They can significantly damage our immune system.

Free radicals are atoms, which are formed during the natural metabolic activities of our body. Other factors such as smoking, radiation, pollution and pesticides also contribute to the formation of free radicals. Antioxidants are usually found in food and provide healthy effects to our body.

Studies have shown, that people, who include foods rich in antioxidants in their daily diet, have a lower risk of developing various diseases, including cancer. The most famous antioxidants are vitamin A, C and E, manganese, zinc and selenium.

Foods rich in antioxidants

There are various foods, which contain high levels of antioxidants. Some of the most well known are:

• Carrots, broccoli, sweet potatoes, peaches, tomatoes and fruit juices are rich in vitamin A.

• Citrus fruit such as limes and oranges, green leafy vegetables and tomatoes are great sources of vitamin C.

• Green vegetables such as kale and spinach are good sources of the antioxidant lutein. Now is the time to add how healthy spinach soup is.

Berries and Strawberries with Antioxidants

• Fruit such as plums, apples, mangoes, pineapples, pink grapefruits and prunes also contain high levels of antioxidants.

• Berries, including strawberries, blackberries, raspberries, cherries and blueberries have a high antioxidant content (anthocyanins).

• Broccoli and other vegetables such as cauliflower, cabbage and Brussels sprouts are also full of antioxidants (indoles). Eat more stewed broccoli and cauliflower soup.

• Nuts (walnuts, peanuts, hazelnuts), sunflower seeds, cod liver oil, sunflower oil and green leafy vegetables are high in vitamin E.

• Dried fruit such as apricots, dates and prunes are high in antioxidants (beta carotene).

• Legumes such as Pinto beans, soybean sprouts and all other beans are rich in Genistein (a powerful antioxidant).

• Cereals such as millet, barley, corn and oats are full of antioxidants. Oatmeal porridge, for example, is a great start to the day.

• Tea - the drink we drink every morning is high in antioxidants known as flavonoids. To diversify your menu, we recommend alternating different types of tea.

Fish is Rich in Antioxidants
Image: Yordanka Kovacheva

• Fish, chicken, cereals and red meat have a high content of selenium and zinc.

• Recent studies show that a glass of red wine also provides a good amount of antioxidants.

Intaking antioxidants, accompanied by a healthy lifestyle, will allow you to stay in shape even as you age. Research has shown, that there are countless benefits to eating foods rich in antioxidants.

Regular intake of antioxidant foods contributes to better vision, since it protects the retina from free radicals and damage. It also reduces the rate of degenerative eye diseases, such as cataracts. Natural antioxidants, such as vitamins, strengthen the immune system and make it resistant to viruses and infections such as colds and flu. They also help slow down the aging process by protecting cells from free radicals, which is thought to be the main cause of aging.

Do you want to keep your skin young and protect it from wrinkles? If so, you should eat foods rich in antioxidants, which improve the skin and make it more elastic. Antioxidants also help prevent some cancers, especially prostate cancer and breast cancer. The incidence of heart disease is significantly lower in people who intake antioxidants daily.

Since foods rich in antioxidants protect against a large number of diseases and have countless other beneficial effects, you should focus on them when planning your daily routine.