Antioxidants are all the rage, and for good reason. They are
in our skin care and beauty products. They are on our plates and in our cups.
They are next to our morning coffee. Like various chemicals (yes, chemicals!),
The sky is the limit. Antioxidants are very dominant. They are essential to
life. Like anti-inflammatory foods, antioxidants have an amazing ability to
take our health to the next level. And who does not want that? The best part
is, you don't have to make it very difficult. Antioxidants are available in a
variety of accessible foods: Color products, nuts, whole grains, and even
animal protein. Today, we emphasize fruits with high antioxidants. If you need
excuses for eating too many berries, here it is.
What Is Antioxidant?
At the core of our well-being, antioxidants help prevent or limit the damage caused by free radicals. The fewer free radicals we have,
the better. Studies show that this damage is caused by the growth of various
diseases, cancers, and other conditions. In fact, antioxidants protect the body
from these harmful molecules.
When cells are exposed to oxidative stress, antioxidants
help. They slow down the aging and degeneration of cells caused by oxidative
stress. They balance free radicals. And when free radicals can cause damage to
other cells, our immune system stays that strong. Throughout the year, strong
immune systems are key.
A diet high in antioxidants can reduce the risk of many
diseases (including heart disease and other cancers). Antioxidants release free
radicals from the body's cells and prevent or reduce the damage caused by
oxidation. The protective effect of antioxidants continues to be studied
How Many Antioxidants Do We Need?
It should come as no surprise that we need antioxidants.
But, how much is enough? Although the exact amount is contradictory, for every
1800 calories a day, you should aim for at least 8,000 units of ORAC. If you
eat about 2500 calories a day, you need at least 11,000 units of ORAC. ORAC
stands for Oxygen Radical Absorbance Capacity. Measure the antioxidant capacity
of various foods. Although strawberries are high in ORAC units, french fries
are very low.
What Are the Benefits of Eating Antioxidants?
Although we produce our antioxidants, we also need to
consume them. Our cells naturally produce powerful antioxidants such as
glutathione but the foods we eat provide other antioxidants such as vitamins
C and E. Between what the body produces and what nature offers, we find the best
of both worlds.
The benefits of eating antioxidants (or fruits high in
antioxidants, in particular), speak for themselves. We need them to improve our
well-being. Given the antioxidant ability to reduce free radicals, antioxidants
improve overall health. In addition, they can prevent certain diseases.
Research is ongoing, but antioxidants may reduce the risk of cancer. In any
case, we know that eating foods rich in vitamin C, vitamin E, and beta carotene
can support the growth of healthy cells.
Do I Need to Take Antioxidant Supplements?
Talk to your doctor, of course, but most people do not need
to take an antioxidant supplement. Antioxidant supplements are often considered
healthy. However, they can be problematic if taken in excess. They may reduce
the benefits of exercise and increase your risk of cancer and birth defects.
Generally, it is best to get the antioxidants your body needs through a healthy
Antioxidants are very important
There are hundreds (possibly, thousands) of different
substances that can act as antioxidants. The most common are vitamin C, beta
carotene, lutein, selenium, and manganese. These come in the form of food and
additives iron peppers, grapes, oranges, avocados, walnuts, Brazilian nuts,
These ingredients are combined with other known compounds in
the health world. Coenzyme Q10, flavonoids, polyphenols, glutathione, and more.
Glutathione, in particular, is the most powerful and most important antioxidant
produced by our body. It is a combination of three amino acids, which deal with
aging through the intestines and the circulatory system.
If you are thinking of making your own breakfast, lunch, and
dinner, try choosing a rainbow. These colors are all high in antioxidants.
Fortunately, there are many fruits that are high in antioxidants. If possible,
buy organic in order to reduce further exposure to chemicals and pesticides.
Making a smoothie for breakfast, a green leafy salad for lunch, and a bowl of
cereal for dinner will surely combine a lot of antioxidants. Red wine and
coffee are also included! In fact, coffee is one of the highest sources of
antioxidants in the American diet.
Resveratrol Grape seeds, blueberry, and
Vitamin C Cantaloupe, orange, grapefruit, kiwi,
mango, papaya, and berries
Selenium Banana, avocado, mango, orange,
blueberry, and blackberry
Lutein Kiwi, grapes, tomatoes, orange, and
Anthocyanins Blackcurrant, cherry, berries, and
Copper Avocado, durian, guava, apricot,
pineapple, blackberry, and pomegranate,
Manganese pineapple, blueberries, and acai
Zinc Pomegranate, avocado, berries, apricots,
cantaloupe, and peach
Lycopene Tomato, papaya, guacae, watermelon, and
Isoflavones Raisin and currant
How Much Fruit Should You Eat Each Day?
This varies from person to person, and experts appear to
have different opinions. This ultimately goes down to your health goals,
metabolism, and how you digest fructose. More on that, below. Generally, two
servings of fruit a day are good.
Given that measuring your blood sugar is important (for
everyone!), You want to target fruits with low glycemic and / or fruit pairs of
fats and proteins. In terms of levels, start with small portions of fruit. That
way, you can see how your body responds. Berries often work well for humans.
Very good, as berries are a fruit that is high in antioxidants. Starch,
high-sugar fruits (bananas and dates) can cause high blood sugar. Pair the
fruit with oil and protein (such as nuts or saturated fat yogurt) and fiber
(chia seeds or flax seeds). These foods can counteract high blood sugar levels.
Top 12 Fruits On Antioxidants
There are many antioxidant-rich fruit options, but these are
the top 12 fruits that are high in antioxidants.
Numerous studies suggest that blueberries contain the
highest amount of antioxidants among all commonly used fruits and vegetables.
Toss them in salads or add them to oatmeal.
Of the antioxidants that fight disease, cranberries surpass
almost all fruits and vegetables including strawberries, spinach, broccoli,
red grapes, etc. One cup of full cranberry contains 8,983 strong antioxidant
properties. In addition to your traditional Thanksgiving sauce, cranberries are
delicious when boiled with orange juice, vanilla, and cinnamon. You can also
use them in mocktails and cocktails.
When the color is deep, the berries contain a lot of
antioxidants. Along with other antioxidants, raspberries also contain Vitamin
C. Vitamin C is essential for the production of collagen, a protein that makes
up 75% of your skin. Add the raspberries to your favorite yogurt bowl.
Full of vitamins, fiber, and high levels of polyphenols,
strawberries are among the top 20 fruits in antioxidant capacity. They are also
a good source of manganese and potassium. Try frozen dried strawberries in this
strawberry coconut power to bite or toss fresh strawberries into a simple but
Goji berries are high in antioxidants. They have the ability
to reduce oxidative stress and prevent free radicals from damaging DNA. Goji
berries are an addition to a delicious but delicious salad, and they are also
delicious on top of the acai dishes.
Red grapes contain high levels of antioxidants due to the
anthocyanins that give them their color. Grapes also contain vitamin C,
beta-carotene, quercetin, lutein, lycopene and ellagic acid. All of these are
powerful antioxidants as well. In addition, the polyphenols in red wine can
help protect the arteries in your heart. Polyphenol called resveratrol is one
of the red wine that has received attention for its health benefits. A glass of
pino and roasted grin crostin, anyone?
Rich in antioxidants and fiber, figs contain small amounts
of calcium, iron, potassium, copper, and certain B vitamins. Figs are rich in
phenol antioxidants. The best way to enjoy green figs, with skin and grains is
firm. You can also remove the pages and extract the seeds. If you like, or cook
figs by roasting, roasting or roasting them. This salad of figs and burrata
Cherries are rich in antioxidants. These are natural
chemicals that can help your body deal with the daily damage to your cells.
Some studies show that both sweet and tart cherries help reduce this damage. If
they are not in season, buy frozen cherries and toss them in your favorite
Apricots are a good source of many antioxidants, including
beta carotene and vitamins A, C, and E. In addition, they have a high
flavonoid, which has been shown to protect against infections. For example,
diabetes and heart disease. Make rice pilaf with dried apricots or eat fresh
with a slice of manchego cheese.
Oranges are an excellent source of phenolic compounds especially flavonoids. Citrus is a great addition to salads, nutritious dishes,
cakes, and marinades.
Guava is rich in Vitamin C, vitamin A, and antioxidants such
as lycopene and carotene. This helps protect your skin from wrinkles and fine
lines. Guava jam is delicious, but also delicious in a hot smoothie.
Tomatoes are a great source of antioxidant lycopene.
Lycopene has been linked to many health benefits, including reduced risk of
heart disease and cancer. They are also a great source of vitamin C, potassium,
folate, and vitamin K.