Nutrition

21 Science-Backed Best Food Sources for Antioxidants

shamim1410 October 22, 2022 0 13 min read

What are some of the best food sources for antioxidants? Compounds called antioxidants are present in many meals. These substances aid the body’s defense mechanism against free radicals, which raise the body’s level of oxidative stress. This article will discuss some of the best food sources for antioxidants. Keep reading.

How are antioxidants beneficial?

Free radicals (hyperactive oxygen) cause your cells to undergo a damaging process that renders the chemicals within unsuitable. Thus, a series of events starts that may result in either cancer or chronic degenerative disorders.

Free radicals attempt to damage healthy cells in order to stabilize themselves because they are inherently unstable. Now, in trying to gain stability, the newly unstable cells respond in the same manner and harm the cells around them.

Ours damaged, wounded, and altered cells are the “free radical waste products” as a result of this fight between all the good (healthy) and harmful free radicals. Your organs and body will become less robust if your body’s cells become feeble.

Numerous illnesses of the modern day are significantly influenced by oxidative damage.

Here is a comprehensive list of 20 foods high in antioxidants that may shield your cells from oxidative stress and dangerous illnesses like cancer.

Best food sources for antioxidants

Let’s find below the 21 best food sources for antioxidants:

1. Spinach

One of the veggies with the greatest nutrients per serving is spinach. It includes a variety of bioactive substances, including vitamins, minerals, phytonutrients, antioxidants, and others.

In spinach, carotenoids like lutein and zeaxanthin are prevalent.

Spinach contains phytochemicals, a different class of antioxidants that aid in defending the body against numerous diseases. Quercetin is the most well-known phytochemical.

Vitamins A, C, and E are all present in spinach and are all strong antioxidants. The body receives 188% of the recommended daily intake (RDI) for vitamin A from spinach, 47% of the RDI for vitamin C, and 10% of the RDI for vitamin E.

Spinach consumption should be restricted for those with renal issues as it might lead to kidney crystal development and make the condition worse.

2. Squash

Squash’s antioxidants can be very helpful in lowering oxidative stress. In turn, this could aid in lowering the risk of cancer. Squash contains vitamin C and beta-carotene, which may decrease the course of macular degeneration and lessen the likelihood of visual loss associated with it.

The antioxidant beta-carotene is what gives some fruits and vegetables, including squash, their vibrant orange color. Although the levels of minerals and antioxidants differ, all types of winter squash have comparable nutritional advantages.

3. Garlic

For its therapeutic benefits, garlic has been utilized for ages. Garlic contains an antioxidant called allicin. This substance is in charge of giving garlic its strong smell and scent.

The element in garlic known as allicin is what is responsible for the majority of its therapeutic properties. Garlic cloves don’t naturally contain allicin; it can only be made when the garlic is either crushed or coarsely minced.

More allicin is generated with heavier crushing or finer chopping, which results in higher therapeutic benefits.

Along with glutathione and selenium, the different kinds of cysteine present in garlic are given specific attention in the antioxidant category. Additionally, garlic is a fantastic source of anti-inflammatory nutrients (manganese) and vitamins (vitamin C).

4. Lettuce

Because it includes substances like phenolic acids, flavonoids, anthocyanins, and vitamins A and C, among others, lettuce is a food that is high in antioxidants.

In iceberg and romaine lettuce leaf tissue, the increase was linearly linked with the rise in phenolic chemicals (R(2) > 0.97) and (R(2) > 0.95). In five different types of lettuce, the antioxidant substances polyphenols and vitamin C have been identified.

In contrast, the antioxidant and free radical scavenging properties of wild lettuce leaves were consistent with those reported by earlier studies.

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5. Salmon

Salmon is a tasty fish that is rich in minerals. Salmon gives the body the proteins and different minerals it needs to be healthy.

Salmon contains a bioactive substance called astaxanthin, which has been linked to a number of health advantages. Salmon’s red color is derived from the carotenoid family of antioxidants, of which astaxanthin is a member.

According to one research, 3.6 mg of astaxanthin per day was sufficient to reduce the oxidation of LDL cholesterol, potentially lowering the risk of heart disease.

Salmon’s omega-3 fatty acids are thought to combine with astaxanthin to prevent inflammation in the brain and nervous system.

6. Radish

Antioxidants including catechin, pyrogallol, vanillic acid, and other phenolic compounds are abundant in radishes. In addition, the vitamin C in these root vegetables functions as an antioxidant to guard your cells against oxidative stress. High in Nutrients: Vitamins E, A, C, B6, and K are abundant in red radishes. The antioxidant, fiber, and zinc content is also high.

The concentration and the reaction conditions affect whether radish extract acts as an antioxidant or a prooxidant. According to Goyeneche et al. (2015), the tuberous roots of radish plants are full of phenolic compounds and antioxidants that have anti-inflammatory properties.

7. Olive oil

One of the healthiest oils to use while cooking is olive oil. It can be baked, roasted, sautéed, or even fried. Olive oil is a rich source of phytochemicals, antioxidants, vitamins, and minerals. It can be baked, roasted, sautéed, or even fried.

Olive oil is a rich source of phytochemicals, antioxidants, vitamins, and minerals. Studies on the Mediterranean Diet have linked it to a lower risk of heart disease.

The primary polyphenol in olive oil, hydroxytyrosol (HT), helps prevent the cells that line our blood arteries from being harmed by excessively reactive oxygen molecules (free radicals).

Since HT causes genetic modifications, it helps to safeguard the blood vessel cells. Additionally, it gives your blood vessels certain chemicals.

8. Kale

Powerful antioxidants including quercetin and kaempferol are abundant in kale. Similar to other leafy greens, kale has a high antioxidant content. These contain flavonoids and polyphenols, as well as the antioxidants beta-carotene and vitamin C.

They are extremely nutritious, have strong antioxidant activity, and may promote health. Kale contains antioxidants including vitamin C, beta carotene, selenium, and others that may help fight cancer.

High antioxidant levels may be found in kale. Because antioxidants are heat-sensitive, make careful to include the leaves in smoothies or salads as well.

9. Pomegranate

Fruits rich in antioxidants include pomegranates. It’s referred to as a royal fruit. It is really juicy, tangy, and delectable. Pomegranate juice and peel both contain punicalagins, which are incredibly strong antioxidants.

Pomegranate juice has been proven to have three times the antioxidant activity of green tea thanks to these powerful components. Pomegranate seeds are a fantastic source of fiber, and the juice also contains antioxidants in the form of polyphenols, potassium, iron, and vitamin C.

The pomegranate contains three different forms of polyphenols: tannins, anthocyanins, and ellagic acid. These polyphenols are extremely abundant and have positive health benefits.

10. Oranges

Oranges are a tart citrus fruit famous for having high levels of vitamin C. They also include additional vitamins, minerals, antioxidants, and other nutrients.

In addition to being a strong antioxidant, vitamin C is essential for the immune system to operate properly.

A big orange has 163% of the recommended daily intake of vitamin C. Oranges include a variety of bioactive plant components with antioxidant properties. Carotenoids and phenolic compounds are two of the principal antioxidants in oranges.

The most prevalent phenolic chemicals discovered in oranges are flavonoids, primarily hesperidin and anthocyanins. The crimson hue of oranges is a result of anthocyanins. Carotenoids are present in large quantities in all citrus fruits.

Lycopene and beta-cryptoxanthin are significant carotenoids found in oranges.

11. Peanuts

Since ancient times, people have enjoyed the delectable, crispy, and nutty nuts known as peanuts. They include antioxidants, proteins, carbohydrates, vitamins, and minerals.

Peanut contains a number of bioactive plant components that function as antioxidants. In fact, peanuts’ antioxidant content can compete with that of several fruits.

Roasted peanuts equal the antioxidant levels of strawberries and blackberries, but they fall short of pomegranate in terms of antioxidant power.

Additionally, they contain more antioxidants per serving than apples, carrots, or beets. Most of the antioxidants are found in peanut skin, which is rarely eaten.

Here are several notable antioxidants found in peanut kernel, which is the part of the nut that is most frequently ingested. These include isoflavones, p-coumaric acid, and resveratrol, among others.

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12. Strawberries

One of the most decadent fruit in the world is the strawberry. They may be eaten fresh or cooked in desserts like chocolate strawberries, pies, or smoothies.

Researchers compared strawberries’ total antioxidant capacity (TAC) to that of other fruits and other dietary categories. It is currently understood that strawberries’ vitamin C concentration accounts for roughly 30% of their TAC.

Strawberry servings of 100g provide 98% of the recommended daily intake of vitamin C.

Strawberries include a variety of polyphenols, which are essential anti-inflammatory and antioxidant elements, in addition to vitamin C. Manganese, a mineral that is an essential cofactor for the enzymes and has an important antioxidant role, is found in abundance in strawberries (like superoxide dismutase).

13. Green tea

One of the healthiest beverages in the world is green tea. You may eat it plain or you can add milk, honey, lemon, or cream to make it taste better. Green tea is low in fat and high in nutrients. Strong antioxidants including polyphenols, flavonoids, and catechins are abundant in it.

These substances lessen the body’s production of free radicals, which lowers the risk of chronic illness and early aging symptoms. Green tea contains a substantial substance called epigallocatechin gallate (EGCG), which serves as an antioxidant.

Studies indicate that this substance may be a key factor in the remarkable therapeutic benefits of green tea. Numerous studies have found that persons who consume green tea have a much lower risk of developing cancer.

14. Cranberries

Because they are tart and sour, cranberries are rarely consumed uncooked. They are frequently taken as juice, either alone or combined with other fruits and either sweetened with sugar.

The antioxidants in cranberries provide excellent health benefits for two key reasons. First off, cranberries are the only source of an incredible mix of antioxidants.

Proanthocyanidin, anthocyanin, flavonoid, and triterpenoid are just a few of the phenolic antioxidants that are included in this unique mixture. Additionally, cranberries contain a special mix of antioxidants called resveratrol, piceatannol, and pterostilbene.

Only when consumed together can the special phytonutrients in cranberries offer the most antioxidant advantages. Additionally, only when combined with the cranberry’s manganese and vitamin C (a traditional antioxidant).

15. Broccoli

When your parents advised you to eat your broccoli, they were speaking from experience. This leafy green vegetable is a nutritious powerhouse.

Phytonutrients, vitamins, and minerals are the elements that make up the substances that help broccoli’s antioxidant capacity. An excellent example of a food that contains all three different kinds of antioxidants is broccoli.

100g of broccoli contains 31% of the RDI for vitamin A, 7% of the RDI for vitamin E, and 108% of the RDI for vitamin C in the vitamin category. In addition, it is a great source of zinc, selenium, chromium, and manganese.

16. Avocados

Avocados stand out from other fruits because they contain a lot of good fats, whilst most others are mostly carbs. They are packed with vitamins, proteins, fiber, and antioxidants.

They are packed with vitamins, proteins, fiber, and antioxidants. Avocados not only contain a lot of antioxidants, but they also facilitate the absorption of antioxidants from other meals.

Avocados include vital antioxidants lutein and zeaxanthin, which are crucial for the health of your eyes. These two nutrients have been associated in studies with a reduced incidence of cataracts and macular degeneration, two conditions that commonly affect the elderly.

Antioxidants come in many distinct forms in avocados. Additionally to having special phytonutrients including carotenoids, flavonoids, and phytosterols, manganese, vitamin E, and vitamin C are also present.

17. Dark chocolate

The health benefits of pure dark chocolate outweigh those of artificially sweetened varieties. It improves general health and lowers the risk of heart disease.

The cocoa tree’s dark chocolate highlight. One of the finest sources of antioxidants is this plant. Dark chocolate has 70-85% cocoa per 100g.

An indicator of a food’s antioxidant activity is the Oxygen Radical Absorbance Capacity (ORAC).

In essence, scientists test a food sample’s ability to “neutralize” free radicals by exposing it to a large number of them. All of these tests were conducted in test tubes, hence their validity is debatable.

However, it’s important to note that the items that scored the best on the test included raw, unprocessed cacao beans.

18. Beets

Beet is a tasty and juicy root vegetable with anti-inflammatory and antioxidant effects. They include a lot of vitamins, phytonutrients, minerals, and other substances.

The peculiar combination of antioxidants found in beets is what stands out about them. You probably already know that veggies with brilliant colors include a lot of carotenoids, which are antioxidants (in particular beta-carotene).

And when it comes to the red hue, we presume anthocyanins are to blame. The primary source of betalain, which gives beets their distinctively red color, is an antioxidant (antioxidant pigments).

Manganese and vitamins, which are antioxidant minerals, are abundant in beets (vitamin C).

19. Kidney beans

A legume rich in different nutrients is kidney beans. They include a lot of proteins, minerals, vitamins, and other nutrients.

The primary antioxidants in kidney beans are phenolic chemicals, particularly flavones. 2% of the RDI for vitamin C is found in 100g of kidney beans. This vitamin is a strong antioxidant as well.

Beans are potent anti-cancer foods, and kidney beans help protect the body from a variety of cancers, according to studies. To suit your preferences, you can steam, roast, or boil kidney beans. To create chili or bean dip, combine these beans with other beans.

Beans that are consumed raw or undercooked may cause nausea, diarrhea, and cramping. Before eating, always make sure your beans are cooked to perfection.

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20. Carrots

Carrots are a root vegetable that is crisp, savory, and nourishing. Due to their abundance of vitamins, minerals, phytochemicals, and other bioactive components, they provide a wide range of health advantages.

Carotenoids come to mind when we discuss the antioxidants in carrots. Carrots, after all, contain one of the greatest beta-carotene contents. When the carrots are cooked, the absorption is up to 6.5 times better.

Carotenoids have lately lost ground to a class of phytonutrients called polyacetylenes, which are found in carrots. Falcarinol and falcarindiol, two of the most significant polyacetylenes found in carrots, can prevent colon cancer.

Carotenoids found in carrots help prevent oxidative damage to the body as well as oxidative damage to the polyacetylenes found inside the vegetable.

21. Tomatoes

Tomatoes are ripe, red fruit that is frequently misidentified as a vegetable. They are a year-round fruit that may be found anywhere. Numerous nutrients in tomatoes support good health.

In various forms, tomatoes contain antioxidants. Some of the main antioxidants found in tomatoes are carotenoids, notably lycopene, ascorbic acid, vitamin E, and phenolic chemicals, which are now known as flavonoids.

Vitamin A is also present in tomatoes. The potent antioxidant lycopene is abundant in tomatoes. The potent antioxidant lycopene is abundant in tomatoes. 100g of tomatoes include 17% of the recommended daily intake (RDI) of vitamin A, 21% of the RDI of vitamin C, and 3% of the RDI of vitamin E.

Final thoughts

Consuming a healthy diet rich in antioxidants aids the body in fighting free radicals. Fresh fruits and vegetables are the best providers of antioxidants.

Some fruits high in antioxidants include pomegranates, apples, oranges, and tomatoes, while vegetables high in antioxidants include beets, broccoli, spinach, and carrots.

One of the beverages with the highest concentration of antioxidants is green tea. For chocoholics, dark chocolate is antioxidant nirvana. Numerous nuts are likewise jam-packed with bioactive substances that have antioxidant capabilities.

In addition to artichokes, cabbage, asparagus, avocados, beets, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens, and kale, foods strong in antioxidants include broccoli, spinach, carrots, potatoes, and spinach. Cooking with a lot of spices is beneficial.

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