Top 10 antioxidant foods

First, let’s talk about what antioxidants are and their purpose. Antioxidants help protect cells in our bodies from damage. Free radicals are responsible for the cell damage in the body. They’re pollutants in the air which attack and damage our cells which can lead to many other problems later in life. Although not immediately harmful, they can affect your long term health. Our body produces some natural antioxidants but the best way for our bodies to get them is through fruits and vegetables.

An easy way to identify the type of antioxidants contained in the fruits and vegetables is to go off of their colour. To make it simple, ensure that you’re eating a wide variety of different coloured fruits and vegetables. The more colours the better!

I recommend aiming for seven fruits and vegetables a day instead of five. This is because not only are you giving yourself a greater range of choices, but you’re also consuming an array of different nutrients. This in turn boosts your immunity and improves overall vitality.

One thing to mention is that there isn’t really any way to prevent your body absorbing free radicals as they’re in the air. However, consuming the following fruits and vegetables off of this list will certainly help improve your health. Not only this, you’re also repairing your cells and fighting against the free radicals in your body.

I will go in depth about the following foods in this blog post:

· Cacao / dark chocolate

· Pecans

· Blueberries

· Strawberries

· Artichokes

· Kale

· Red cabbage

· Beans

· Beets

· Spinach

Cacao:

Jumping straight into it, the best antioxidant and possibly the tastiest on the list is cacao, commonly known to many as dark chocolate. In this delicious treat, there are around 15mmol of antioxidants. The concentration of antioxidants contained in cacao is about ten times more than that contained in beets. Unbelievable, I know!

You may be thinking, but it’s chocolate, how can it be so healthy?. Keep in mind that it has to be dark chocolate, around 90% cacao or pure cacao. Unfortunately you can’t get the same quantity in your average Cadbury bar. You also have to keep in mind, with anything you eat, you have to eat it in moderation. Half a bar a day will be sufficient. Cacao is also high in fibre which supports the function of the gut and digestion.

Pecans:

Following this, the next antioxidant rich food are pecans. This delicious nut contains around 10.6 mmol of antioxidants. If you’re unfamiliar with pecans, they’re a type of nut that originates in Mexico. Not only are they high in antioxidants, but this food also contains monounsaturated fats to aid heart function and helps reduce the risk of heart disease.

Moreover, they improve digestion, boost immunity and have been praised for their anti-ageing benefits. It’s recommended that you eat a handful of pecans daily due to the fact that they are high in fats. Although the fats are healthy, you should still consume them in moderation. They’re relatively inexpensive and can be a great addition to any breakfast meal or smoothie.

Blueberries:

Moving onto the next food and also one of the most popular antioxidants, blueberries. In fact, most berries will provide you with an array of healthy nutrients, but blueberries are by far the best. They’re jam-packed with antioxidants at around 9.2 mmol per handful of berries and they’re low in calories and low in sugar. Therefore, they are one of the few foods that can be consumed in higher proportions.

Although, they’re not the cheapest on the list so that’s something to consider. Some of the nutrients packed into these berries include; iron, zinc, magnesium, vitamin K and phosphorus. These berries are highly praised for their ability to help repair cells during cancer treatment and their ability to aid weight loss. These berries are a must and can be added to your breakfast or alternatively, eaten as a snack.

Strawberries:

Similar to the blueberry, this next food is also packed with nutrients and found in a wide variety of shops, strawberries. They contain 5.4 mmol per handful and they’re also low in calories. They’re an excellent source of vitamin C and contain a high amount of vitamin B9.

The antioxidant properties in strawberries are also known to control blood sugar levels. Vitamin C is able to boost immunity which in turn, helps your body build its defences to fight against free radicals. Vitamin B9 is necessary for the production of red blood cells and helps with regular cell function. They’re delicious and perfect with porridge or even as a snack with other berries.

Artichokes:

Next on the list are artichokes -they’re low in fat whilst being high in fibre. On average, they contain around 4.7 mmol and they also contain high concentrations of folate, vitamin C, potassium and iron. They’re notably high in insoluble fibre which aid digestion and help with constipation.

They stimulate bile flow which helps to carry toxins out of your liver. Maintaining liver health is important to ensure that you have enough healthy cells to fight off the pollutants and free radicals. Artichokes are a type of flower bud and can be bought in either their raw form or in a can. They can be found in any large supermarket, but they may be slightly harder to get hold of.

Kale:

The next food on the list, kale. Kale contains 2.7 mmol of antioxidants and is amongst one of the most nutrient dense foods on the planet. It’s packed with powerful antioxidants like quercetin and kaempferol which help repair the body’s damaged cells. It’s also high in vitamin C and can help lower cholesterol. Why wouldn’t you add kale to your smoothie, or as a side to your lunch? It’s inexpensive, easy to find and like most of the foods on this list, can be added into almost any meal.

You can boil it, fry it, blend it and even microwave it. Not only that, but kale is one of the world’s best sources of vitamin K which is important in bone health and healing wounds. I like to incorporate kale into my smoothies and recommend eating around a handful each day to see the benefits.

Red cabbage:

Let’s talk about red cabbage. Red cabbage is rich in antioxidants and contains around 2.2 mmol for each portion. They’re known for being able to strengthen the immune system, aid in weight loss and contain a high concentration of folate which is essential during pregnancy.

Red cabbage contains ten times more vitamins than regular green cabbage so it’s way better for those looking for the health benefits. Red cabbage is also delicious and is a great side to go along with most lunches and dinners. It’s also high in potassium which our bodies need to ensure optimal of heart function.

Beans:

They’re packed with fibre and often protein, whilst also being great antioxidants. Beans are found in a variety of different variations including kidney beans, black bean and soy beans. They contain around 2.0 mmol per potion and play a key role in maintaining and repairing the body’s cells.

They’ve also been known to reduce the risk of cancer and maintain a healthy heart. When bought in tins, they have a long shelf life and they’re the cheapest item on this list. Beans are a great choice for vegans as they’re a healthy way to consume protein and they can be mixed with a variety of different foods and spices to give them flavour. They can also stabilise blood glucose levels which aids glucose metabolism.

Beets:

Next up is beetroot. They contain around 1.7 mmol per portion amongst many other benefits. Some of which include betaine, vitamin C, iron and fibre. Betaine is essential in maintaining the normal function of the eyes, heart, muscles and nerves. Beetroot juice has been linked to improved blood flow, lower blood pressure and increased exercise performance.

They’re a great addition to a smoothie giving it a delicious flavour. Their shelf life is prolonged when bought tinned and they still maintain their rich flavour. They’re also inexpensive like most of the other foods on this list and are accessible to most people as they’re sold in most supermarkets around the world.

Spinach:

The final food on the list and a great all round food, spinach. It contains around 0.9 mmol of antioxidants per handful and is high in vitamins A, C and K. Vitamin A is great for maintaining the health of the skin and can promote healthy growth. Vitamin C is great at fighting against the free radicals and maintaining overall health.

Spinach, similar to kale is perfect when added into a smoothie or added to the side of your lunch or dinner. It’s inexpensive and sold in most supermarkets. It doesn’t take long to prepare and will boost your overall health. Most importantly , they reduce oxidative stress and improve brain function.