9 Foods high in Antioxidants to Fight Free Radicals
Free radicals are closely related to premature aging. To fight it, you need antioxidants. Despite having antioxidants, the body still needs quite a lot more to fight the effects of free radicals. Check out the following foods high in antioxidants!
List of foods high in antioxidants
There have been many studies that prove that free radicals increase the risk of various diseases, such as Alzheimer’s disease, cancer, atherosclerosis , and Parkinson’s disease .
Therefore, it is important to eat foods including fruits that are high in antioxidants . This is to ward off free radicals. In this case, a special measure is used called ORAC ( Oxygen Radical Absorbance Capacity ).
ORAC is a benchmark to find out how much amount of antioxidants the body can absorb. The higher the ORAC score, the greater the effect on the body.
Well, below is a list of foods high in antioxidants that you need to know.
Cherries are foods high in natural antioxidants, especially anthocyanins, which also give cherries their distinctive red color. Per 100 grams of fresh cherries have an ORAC score of 4,873.
A study found that eating at least 20 cherries a day reduced gout pain . The antioxidants in cherries are also useful for warding off cancer and heart disease.
In addition to being a source of fat and minerals, pecans are high in antioxidants. Per 100 grams of pecans contain 10.6 mmol of antioxidants with an ORAC score of 5,095. The mole is a unit of measurement for the amount of a substance.
A study published in the journal Nutrition Research reports that regular consumption of pecans increases the levels of antioxidants in the blood drastically.
Pecans are rich in flavonoid polyphenol antioxidants that are beneficial for maintaining healthy heart , bones and skin. Pecans can also help prevent constipation .
3. Strawberries as a food high in antioxidants
Strawberries are a fruit that contains high levels of vitamin C. Vitamin C is actually a form of antioxidant that is useful for maintaining body resistance, skin elasticity, and preventing anemia.
In addition to vitamin C, other antioxidants contained in strawberries are polyphenols. In a cup or the equivalent of about 100 grams, this fruit contains about 80 milligrams of vitamin C with high antioxidant activity.
Food sources of other antioxidants are blueberries . Many studies report that blueberry antioxidant levels are the highest of all fruits and vegetables.
Based on calculations that have been carried out in a study in the Nutrition Journal , per 100 grams of blueberries contain 9.2 mmol of antioxidants with an ORAC score of 9,019.
Research from Nutritional Neuroscience proves that blueberries are useful for delaying the decline in brain function that usually occurs with age.
5. Dark chocolate
For those of you who love chocolate, try to eat dark chocolate more often than milk chocolate. The reason is, the mineral and antioxidant content in dark chocolate is much more than other chocolates in general.
In 100 grams of dark chocolate contains about 15 moles of antioxidants with an ORAC score of 20,816. The amount of this antioxidant even exceeds the same serving of blueberries.
One of the antioxidants contained in dark chocolate, namely flavonols, can help lower blood pressure while reducing the risk of diabetes .
In 100 gr of raspberries there are 4 mmol of antioxidants and an OCRA score of 6.058. This fruit is also high in vitamin C and manganese minerals which are good for the body.
A study published in Nutrition Research found that the antioxidant content in raspberries was effective in killing cancer cells in the stomach, colon , and breast organs even up to 90 percent.
These advantages are thought to come from anthocyanin antioxidants that work to reduce inflammation and cancer-causing oxidative stress . Raspberries are also useful for reducing the risk of heart disease.
7. Purple cabbage is high in antioxidants
Purple cabbage contains four times more amount of antioxidants than white cabbage. Per 100 grams of this type of cabbage contains 2.2 mmol of antioxidants with an ORAC score of 2,496.
Uniquely, the amount of antioxidants in purple cabbage can increase when you boil it. The ORAC score in boiled purple cabbage was 3,145.
Just like strawberries and raspberries, purple cabbage also contains antioxidants called anthocyanins that can help reduce inflammation and lower the risk of heart disease.
Who has never eaten kale leaves ? If you are one of them, you should try to include this one vegetable in your menu.
The reason is, in addition to containing a variety of vitamins , kale leaves also contain antioxidants as much as 2.7 mmol in every 100 gram serving.
The form of antioxidants in kale leaves are vitamin C and alpha-linoleic acid. Both are useful for fighting free radicals due to high blood sugar levels.
This vegetable, which is identical to the Popeye cartoon character, is indeed rich in vitamins and other nutrients. Indeed, the levels of antioxidants in spinach vegetables are not as high as the others.
With an amount of 0.9 mmol per 100 grams, this vegetable can still be a good source of antioxidant intake. The content of lutein and zeaxanthin will help keep your eyes healthy from damage caused by UV rays.
Come on, from now on, fill your menu with a variety of antioxidant-rich foods!