Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and heart disease. Eat them frozen in a morning milkshake, toss a handful of your morning yogurt or cereal or enjoy them as an afternoon snack.
Only one ounce of nuts, or 15 to 20 halves, is loaded with antioxidants. They are also free of cholesterol and low in sodium and sugar. 100 grams of walnuts contain 15.2 grams of protein, 65.2 grams of fat and 6.7 grams of dietary fiber. Protein in nuts provides many essential amino acids.
3. Green Tea
Green tea contains high concentrations of catechin polyphenols. These compounds work in the body with other chemicals to increase levels of fat oxidation and thermogenesis. Green tea has also been shown to be preventive against cancer, heart disease and high cholesterol.
Tomatoes are by far the richest source of a powerful anticancer agent called lycopene. In fact, research has shown that lycopene to be a disease fighter even more powerful than vitamin E and beta carotene. Lycopene needs fat for optimum absorption to occur. Therefore, putting healthy fat olive oil in your spaghetti sauce is an excellent trick to boost your lycopene levels. Begin to include more tomatoes in your diet in the form of sliced, whole, canned, stewed or salted tomato or tomato paste.
The richness of antioxidant nutrients in grapes is somewhat surprising! In addition to providing us with conventional antioxidant nutrients like vitamin C and manganese, grapes are packed with antioxidant phytonutrients ranging from common carotenoids like beta carotene to unusual stilbenes like resveratrol, and the total number of different antioxidant nutrients in the hundreds It is important to note that seed and skin contain the richest concentration of antioxidants. It is very rare to find a higher concentration of an antioxidant in the fleshy part of the grape that is present in the seed or the skin.
Kiwifruit emerged from our food classification system as an excellent source of vitamin C. This nutrient is the major water-soluble antioxidant in the body, neutralizing free radicals that can cause damage to cells and lead to problems such as inflammation and cancer. In fact, it has been shown that adequate intake of vitamin C is useful in reducing the severity of conditions such as osteoarthritis, rheumatoid arthritis and asthma and to prevent diseases such as colon cancer, atherosclerosis and diabetic heart disease. Our food classification system also called kiwi a very good source of dietary fiber.
The edible parts of the artichoke, ie the juicy heart and the tender inner leaves of the immature cocoon, are just above the list of vegetables with the strongest antioxidant capacity in vitro. As you may know, antioxidants are beneficial substances that protect our bodies against cell damage caused by free radicals. By eating regularly as part of a general healthy diet, antioxidant-rich foods like artichoke hearts and leaves can provide antiaging benefits and protection against degenerative diseases like heart disease and Alzheimer's disease.
Blueberries are not only popular, they are also categorized repeatedly into the US diet. as one of the highest antioxidant capabilities among all fruits, vegetables, spices and condiments. Antioxidants are essential for optimizing health by helping to combat free radicals that can damage cellular structures as well as DNA. We recommend the enjoyment of raw blueberries – instead of relying on blueberries incorporated into baked desserts – because, like other fruits, raw blueberries provide the best flavor and the highest nutritional benefits.
When only fruits were considered, strawberries came out 4th among all fruits. Recent research has shown that strawberries are a surprisingly fragile, perishable and delicate fruit. Given its unique combination of antioxidant and anti-inflammatory nutrients, it is not surprising to see strong research support for strawberry health benefits in three main areas: (1) cardiovascular support and prevention of cardiovascular disease (2) risk of diabetes type 2, and (3) prevention of certain cancers including breast, cervical, colon and esophageal cancer.
10. Red Apples
Apples are rich in phyto-nutrients antioxidants flavonoids and polyphenols. The total antioxidant strength measured (ORAC value) of 100 g of apple is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin and procyanidin B2. In addition, they are also good at tartaric acid that gives them sour taste. Together, these compounds help the body to protect against the deleterious effects of free radicals.
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