Top 10 foods high in antioxidants (from aging and cancer)
Proteins, fats, carbohydrates, vitamins and minerals are the standard set of nutritional nutrients to which attention is paid first. However, less abundant substances such as antioxidants are often overlooked. Although our body needs them to maintain health, no less.
Antioxidants provide protection against the development of a number of diseases and keep you young. Here’s a selection of some of the most antioxidant-rich foods and an overview of their health benefits.
Top 10 foods high in antioxidants
Substances that protect cells and tissues are called antioxidants. They work by neutralizing free radicals, a by-product of energy production processes. Free radicals can damage cells, cause the development of various diseases and aging of the body. Antioxidants help keep radicals at an optimal level, inhibiting oxidative processes.
What else are these trace elements needed for:
- delaying aging, both internal and external changes;
- stabilization of metabolic processes, help in losing weight;
- protection from harmful factors from the outside – smoking, radiation;
- prevention of diseases – oncology, varicose veins, asthma;
- support of the process of renewal of cells and whole tissues;
- increase and preservation of the body’s immune functions.
The first group of antioxidants is enzyme substances such as catalase or peroxidase. The second group is represented by flavonoids, anthocyanins, as well as vitamins A, E and C, minerals (selenium, zinc, copper, chromium and manganese). The composition of the products includes microscopic amounts of antioxidants. Vegetables, fruits, berries, dried fruits, honey, nuts are especially rich.
What is the use of the product: Lowering glucose levels, stabilizing total cholesterol, improving blood lipid profile. Helps the substance sulforaphane, which also prevents obesity diabetes. The antioxidants lutein and zeaxanthin, which affect vision, come from this useful product. Broccoli inhibits the malignant transformation of cells. The inflorescences contain vitamins A, B2, B9 and C, selenium, zinc, manganese. The beneficial effect of the vegetable on the digestive tract, heart with blood vessels, brain, immunity, skin and nails.
Approximate norm: Optimally 100-200 g per day, up to 1.5 kg per week.
2. Greens (lettuce, spinach, parsley, arugula)
What is the use of the product: Destroying free radicals and protecting cells. Prevention of malignant diseases is based on these properties. Leafy vegetables replenish the supply of antioxidants: lutein, zeaxanthin, quartztin. Such a set gives support to metabolic processes, and also inhibits inflammation. These foods contain tons of vitamins (A, C, K, group B) and minerals. Therefore, greens are so useful for the digestive tract, bones, heart, blood vessels, vision. You can also include cilantro, dill, celery, and basil in your list of recommended foods.
Approximate norm: Acceptable 50-100 g per day, up to 500-700 g per week.
3. Green beans
What is the use of the product: Strengthening immune mechanisms, removing inflammation processes, maintaining tissue renewal and rejuvenation. Antioxidants from green beans prevent cell mutations and protect DNA. A lot of fiber, protein, vitamins (A, C, E and K) are included. The mineral group in the composition of the vegetable is represented by zinc, copper, selenium, manganese and iron. The heart with blood vessels, gastrointestinal tract, central nervous system and muscles are beneficially influenced. At the same time, the supply of antioxidants in the product is noted: Omega-3, beta-carotene, flavonoids.
Approximate norm: You can eat 100-120 g daily, up to 800 g per week.
What is the use of the product: An increase in antioxidant substances in the blood, the composition is kept at an optimal level. Beneficial compounds help reduce the negative effects of free radicals and oxidative stress, and eliminate the manifestations of inflammatory processes. All this prevents the development of vascular or cardiac pathology, endocrine diseases and oncology. Flavonoids, anthocyanins, vitamins C, E, K and group B come from blueberries. The benefits of the product are noted for the brain, vision, blood vessels, and immunity.
Approximate norm: No more than 100 g of berries per day and up to 700 g per week.
What is the use of the product: Suppression of chronic inflammation, reduction on all fronts of oxidative stress and the influence of radicals on cells. They note the effectiveness of strawberries against liver cancer, oral cavity. This useful product includes antioxidants: beta-carotene, anthocyanins, vitamin C. They are followed by pelargonidine, ellagic acid, zinc, selenium, manganese. Many compounds from berries are good for the skin: they moisturize and increase elasticity. There is also a beneficial effect on the heart, blood vessels, kidneys, joints, intestines.
Approximate norm: You can up to 1 kg per day, but not more than 4-5 kg per week.
What is the use of the product: Metabolism support, inflammation suppression. Punic acid and punicalagin come from pomegranate. Substances will help you lose weight by inhibiting the formation of fat depots and accelerating lipolysis. This set of compounds also reduces appetite. Contains antioxidants from other groups such as polyphenols (catechins, tannins and anthocyanins). Pomegranate exhibits special properties in the prevention of lung and prostate cancer. This fruit is useful for the heart, blood vessels, joints, the immune system, and the brain.
Approximate norm: Enough 1 medium fruit per day, up to 7 pieces per week.
7. Citruses (grapefruit, lemon, orange)
What is the use of the product: Correction of lipid profile, removal of inflammation. Due to antioxidants, carcinogens are neutralized, radicals are destroyed, while their production slows down. The substance naringin helps. An additional group of compounds – flavonoids – is useful for the nervous system, since protection for neurons will be created, their plasticity will be maintained, which means that this will be followed by the preservation of cognitive functions. Fruit has a beneficial effect on blood vessels, immunity, kidneys. Contains vitamins C and E, copper, lycopene.
Approximate norm: Each citrus – no more than 1 fruit, up to 7 pieces per week.
What is the use of the product: Maintaining bone strength, mitigating inflammation processes, slowing down age-related changes, strengthening immunity. This group of properties also includes a decrease in the risk of diseases in the gastrointestinal tract, stroke, ischemia, obesity and diabetes. The effectiveness of prunes in the prevention of endocrine pathologies has been shown. Included in the composition are polyphenols, beta-carotene, vitamins E, C, as well as zinc, manganese, iron and copper. Dried fruit is useful for the central nervous system, teeth, skin.
Approximate norm: Acceptable 50-100 g per day, no more than 600 g per week.
What is the use of the product: Neutralization of oxidative stress, formation of protective mechanisms for cell DNA. Tissue renewal is supported. Polyphenols, lutein, zeaxanthin, fatty acids, as well as beta-carotene, vitamins E, C and group B, selenium, zinc, manganese pass from walnuts. Therefore, a product rich in antioxidants is so necessary for the body. It is noted that this variety of nuts has a beneficial effect on the brain, hormonal levels, muscle tissue, immunity, gastrointestinal tract health, heart and blood vessels.
Approximate norm: Enough 8-10 nucleoli per day, up to 50-70 pieces per week.
10. Unrefined vegetable oils
What is the use of the product: Prevention of oncology, blocking the growth of cells in damaged or degenerated tissue areas. These qualities are realized thanks to useful substances: polyphenols, sterols, fatty acids, this is a numerous Omega group, vitamins E and K. Oils are useful for the digestive tract, nervous system, heart with blood vessels, bones, joints.
Approximate norm: Every day up to 2 tbsp. l. oils, per week – up to 240 ml.
Supplementing your diet with healthy foods and antioxidants reduces the damage caused by free radicals. As a result, the likelihood of developing many diseases decreases: oncology, pathologies of the central nervous system, blood vessels or heart (atherosclerosis, stroke and varicose veins), inflammation of the joints, asthma. You also need to remember that too many antioxidant substances should not enter the body. It is better not to take any additional supplements, it is enough to enrich your diet with fruits, berries, vegetables, herbs, nuts.
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