10 Foods Rich In Antioxidants And Their Benefits //Why You Should Never Play With Fruits

Antioxidants are substances that interact with and also defuse free radicals.
As a result, preventing them from triggering damage. Antioxidants are also termed “free radical scavengers.”

Naturally, the body makes the antioxidants it utilizes to neutralize these free radicals. The antioxidants are entitled endogenous antioxidants. Though, the body depends on external or exogenous sources, principally the diet, to attain the antioxidants it requires. The exogenous antioxidants are generally called dietary antioxidants. Grains, fruits, and vegetables are rich sources of the dietary antioxidants.
How can you identify antioxidant-rich foods to complement the ones produced in your body? Here are ten high antioxidant foods to consider;

1.Purple, blue, and red grapes:
Grapes, especially the dark-colored ones, are filled with phytochemicals, and antioxidants which may help protect the body against heart disease and cancer. Two of the phytochemicals, namely proanthocyanidin and anthocyanin, may be excellent for your immune system. In addition, grapes contain selenium and vitamin.

2.Blueberries:
Recent animal research suggests that these blueberries may also help protect the body’s cells from lower inflammation and damage. Blueberries contain a lot of minerals and vitamins known to fortify the immune system, accompanied by significant phytochemicals that help defend the body against heart disease and cancer.
The wild blueberries contain 13,427 antioxidants in just one cup and also has flavonoids and vitamin A and C. This number is over ten times the recommendation from the USDA.

3.Red berries:
Berries, particularly strawberries and raspberries, contain ellagic acid. This phytochemical may also protect the body against cancer-causing substances in our diet as well as the environment. The red berries also contain 6,058 antioxidants in a single cup as well as flavonoids such as quercetin, catechin, anthocyanidin, and epicatechin.

4.Nuts:
Nuts have been known to be one of the most stable foods on earth. They offer an excellent dose of “healthy” fats in addition to a tinier amount of carbohydrate and protein. Each kind of nut provides an exclusive profile of phytochemicals, minerals, and types of fat. Presently, walnuts score very high in plant omega-3s, for instance, while Brazil nuts are perfect for selenium.
A majority of nuts contain phytochemicals like plant sterols and resveratrol, which help reduce cholesterol.

5.Dark green veggies:
Popeye was right: It’s difficult to contend with the nutritional influence of spinach and broccoli. Collard greens and kale are also part of the well-regarded dark green vegetable group.
The super veggies are relatively high in nutrients which help fight disease, and include calcium, vitamins C, E, and A. They’re also overloaded with potassium and magnesium.
Need a different reason to go green? Veggies are overflowing with antioxidant phytochemicals like kaempferol. The phytochemical may help dilate the blood vessels and might also have cancer-fighting properties. Kale, leeks, and lettuce provide lutein and quercetin, and both are strong antioxidants.

6.Sweet Potatoes and orange vegetables:
There is a new rhizome in town. Across America, these sweet potatoes are sidling onto menus, and the sweet potato fries are pushing traditional fries off most restaurant plates.
Both the white and sweet potatoes offer essential nutrients like vitamins C and B6, fiber and potassium. But sweet potatoes are filled with more of these nutrients. The tubers also bring key nutrients to the table such as calcium and massive amounts of vitamin A.
Also, orange vegetables are packed with phytochemicals and are nutrient-rich as well. Carrots are notably high in vitamin A, whereas acorn squash and butternut are filled with vitamins A and C.

7.Tea:
With a sip of tea, you ingest two potent phytochemicals namely, anthocyanin and proanthocyanin. These are antioxidants which help fight inflammation wherever it may be in the body. Add to that a dose of catechins, and antioxidants that are believed to block cell damage that may lead to cancer.
Particularly, green tea contributes a lot of other defensive phytochemicals. The catechin epigallocatechin gallate is the main component of green tea is a particularly potent antioxidant.
However, if you’re sensitive to little amounts of caffeine, search for the decaf teas.

8.Whole Grains:
Eating whole grains can add a layer of insurance to a person’s life. These grains are filled with fiber, protein, trace minerals and antioxidants. A diet which contains whole grains has been proven to reduce the probability of developing type 2 diabetes, heart disease, and obesity.
Making this particular dietary change will significantly improve the health of an individual. For instance, you can make the switch by eating whole grain bread rather than white bread, or wild or brown rice as opposed to white rice, and corn tortillas in contrast with flour tortillas. Whole grains offer zinc and selenium, as well as phytochemicals believed to help protect the body against heart disease and even cancer.

9.Beans:
The bean is rich in antioxidant activity. This food offers an astonishing bundle of nutrients, including a lot of vitamins and minerals. Soy and green soybeans provide vitamin C, zinc, calcium, and selenium. While black-eyed peas and lentils are packed with folate and zinc. The kidney beans and black beans also offer a great amount of folate for the body.
A previous study confirmed that beans are rich in antioxidants. The report stated that just half a cup of red beans gives 13,727 antioxidants, pinto beans has 11,864 antioxidants; red kidney beans has roughly 13,259 antioxidants. A third of a cup of cooked beans only has 80 calories with no cholesterol and a lot of complex carbs.

10.Fish:
Fish provides omega-3 fatty acids, and scientific evidence suggests that such acids, particularly those from fish, may prevent inflammatory diseases like coronary heart disease. Though all fish contain some omega-3s, the major ones include sardines, oysters, salmon, mackerel, shark steak, tuna steak, herring, wild rainbow trout, and albacore tuna. Fish also offers a vital nutrient that is difficult to find in most food: Vitamin D. deep fried fish and skip sticks, and take fresh fish when possible, two times a week.
Benefits of Antioxidant Foods
• The Eyes
The antioxidants found in vitamin C, vitamin E, as well as beta-carotene have been proven to have a positive effect on averting macular degeneration, or even age-related blindness. Zeaxanthin and lutein contained in spinach have been proven to also decrease eye related deterioration.
The flavonoid antioxidants contained in bilberries and the resveratrol found in the skins of grapefruit have been proven to be particularly beneficial at restoring vision.
• The Skin Health
Free radicals that are caused by oxidative damage hasten the entire aging process, but these antioxidants might help prevent this damage. Increased intakes of beta-carotene, vitamin C, and many other antioxidants have been linked to a reduction in the advent of skin dryness and wrinkles.
Specifically, vitamin C is a potent antioxidant that can help lessen the outcome of oxidative damage which may be caused by stress, pollution, or poor diet.
• Stroke and Heart Disease
Since high antioxidant foods help prevent free radical damage in the body, they may also guard against stroke and heart disease. At this point, scientific data does not indicate that every antioxidant is effective to prevent the occurrence of heart disease, but a few, such as vitamin C might be.
A study, which was featured in The American Journal of Clinical Nutrition found that those with heightened levels of vitamin C found in their blood had a 50% decreased risk of developing stroke.
You have been informed over and over again: The best way to remain healthy is to consume a wide variety of these vitamin-rich foods. However, eating a broad variety of meals can be somewhat difficult in our present on-the-go culture.
That’s why we should consider the super foods. They are super because of the benefits they provide. They’re filled with antioxidants, vitamins, and minerals which minimize cell damage that may, in turn, lead to cancer, heart disease, Alzheimer’s, and a host of other diseases. Consuming them can help you be more satisfied that you’re eating what you require for your diet.

References
Cancer.gov
http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet
Dr. Axe
https://draxe.com/top-10-high-antioxidant-foods/
WebMD
http://www.webmd.com/food-recipes/features/10-super-foods