Antioxidants are the substances that can prevent oxidation of other substances. It is true that the oxidation reactions are essential for various life processes. But, such reactions produce oxidative substances or free radicals, which can be termed as the by-product of the various oxidation reactions. The free radicals are highly reactive, and they can start chain reactions that can eventually damage the cells of the body. Free radicals can also enter the human body from external environment such as, from pollution, unhealthy foods and cigarette smoke.
To stabilize the free radicals and prevent their oxidation reactions, the human body produces some antioxidant enzymes like, glutathione, superoxide dismutase, catalase. What these antioxidants or antioxidant enzymes do is that they themselves get oxidized and bind with the free radicals, in order to stabilize or neutralize the free radicals. A lack of enough antioxidants in the body can cause oxidative damage, which in turn can lead to several health problems. This is the reason why including enough antioxidant rich foods in the diet is so important for human health.
Foods Rich with Antioxidants
There are several types of antioxidants, which are produced by plants and animals. Some of the most important antioxidants are vitamins like, vitamin A, C and E, the hormone melatonin, enzymes like, glutathione, superoxide dismutase and catalase, carotenoids like, alpha and beta carotene, lycopene, lutein and zeaxanthin, flavonoids, flavones, flavonols, flavanones, isoflavones, anthocyanins, phenolic acids, citric acid, oxalic acid, uric acid, quercetin and minerals like, selenium and manganese. Various foods such as, vegetables, fruits, whole grains, legumes, nuts, seeds and fish can contain these antioxidants. These antioxidant rich foods are explained below.
Vegetables
Vegetables are one of the best antioxidant foods. Vegetables, especially those with strong color contain a very high level of antioxidant vitamins and compounds. Vegetables that are considered as the good sources of antioxidants are
Like vegetables, fruits are an excellent source of antioxidants. Fruits like, berries and grapes are considered as the top antioxidant rich foods. Both fresh and dried fruits contain antioxidant vitamins like, vitamin C and A, along with antioxidant compounds like, carotenoids, flavonoids and phenolic acids. Presence of all these antioxidant substances makes fruit one of the most antioxidant rich foods. The fruits that are regarded as the rich antioxidant foods are:
Next to antioxidant fruits and vegetables, whole grains and legumes are the foods rich in antioxidants. In fact, legumes like, red kidney beans and small red beans are quite high in antioxidant content. Whole grains can also provide a significant amount of antioxidant, especially vitamin E. Given below are the antioxidant rich whole grains and legumes.
Apart from the rich antioxidant foods mentioned above, many other foods like, nuts, seeds, vegetable oils, spices, herbs and certain beverages can provide some of the really powerful antioxidant compounds. These antioxidant rich foods are:
To stabilize the free radicals and prevent their oxidation reactions, the human body produces some antioxidant enzymes like, glutathione, superoxide dismutase, catalase. What these antioxidants or antioxidant enzymes do is that they themselves get oxidized and bind with the free radicals, in order to stabilize or neutralize the free radicals. A lack of enough antioxidants in the body can cause oxidative damage, which in turn can lead to several health problems. This is the reason why including enough antioxidant rich foods in the diet is so important for human health.
Foods Rich with Antioxidants
There are several types of antioxidants, which are produced by plants and animals. Some of the most important antioxidants are vitamins like, vitamin A, C and E, the hormone melatonin, enzymes like, glutathione, superoxide dismutase and catalase, carotenoids like, alpha and beta carotene, lycopene, lutein and zeaxanthin, flavonoids, flavones, flavonols, flavanones, isoflavones, anthocyanins, phenolic acids, citric acid, oxalic acid, uric acid, quercetin and minerals like, selenium and manganese. Various foods such as, vegetables, fruits, whole grains, legumes, nuts, seeds and fish can contain these antioxidants. These antioxidant rich foods are explained below.
Vegetables
Vegetables are one of the best antioxidant foods. Vegetables, especially those with strong color contain a very high level of antioxidant vitamins and compounds. Vegetables that are considered as the good sources of antioxidants are
- Broccoli
- Carrots
- Tomatoes
- Squash
- Green peppers
- Spinach
- Pumpkin
- Sweet potato
- Onion
- Red peppers
- Garlic
- Parsley
- Asparagus
- Beetroot
- Cabbage
- Brussels sprout
- Kale
- Artichoke
- Cucumbers
Like vegetables, fruits are an excellent source of antioxidants. Fruits like, berries and grapes are considered as the top antioxidant rich foods. Both fresh and dried fruits contain antioxidant vitamins like, vitamin C and A, along with antioxidant compounds like, carotenoids, flavonoids and phenolic acids. Presence of all these antioxidant substances makes fruit one of the most antioxidant rich foods. The fruits that are regarded as the rich antioxidant foods are:
- Blackberries
- Blueberries
- Strawberries
- Raspberries
- Black currant
- Bilberries
- Cranberries
- Kiwi fruit
- Goji berries
- Acai berries
- Pineapple
- Grapes
- Cherry
- Orange
- Grapefruit
- Dates
- Prunes
- Raisins
- Apricots
- Plum
- Apples
- Mangoes
- Peaches
- Cantaloupe
- Watermelons
- Lemon
- Pears
Next to antioxidant fruits and vegetables, whole grains and legumes are the foods rich in antioxidants. In fact, legumes like, red kidney beans and small red beans are quite high in antioxidant content. Whole grains can also provide a significant amount of antioxidant, especially vitamin E. Given below are the antioxidant rich whole grains and legumes.
- Oats
- Barley
- Corn
- Millets
- Wheat germ
- Small red beans
- Soybeans
- Pinto beans
- Red kidney beans
- Lentils
- Chickpeas
- Split peas
Apart from the rich antioxidant foods mentioned above, many other foods like, nuts, seeds, vegetable oils, spices, herbs and certain beverages can provide some of the really powerful antioxidant compounds. These antioxidant rich foods are:
- Cumin
- Turmeric
- Oregano
- Cloves
- Cinnamon
- Cardamom
- Mustard seeds
- Basil
- Coriander
- Sage
- Thyme
- Peppermint
- Walnuts
- Peanuts
- Hazelnuts
- Pecans
- Almonds
- Cashews
- Macadamia nuts
- Pistachios
- Cocoa
- Tea, especially green tea
- Coffee
- Sunflower seeds
- Flaxseed
- Fish liver oil
- Red meat
- Eggs
- Chicken
- Turkey
- Fish and shellfish