The Sisyphus Blog

Antioxidant Rich Foods – List of Antioxidants in Food

Antioxidant rich foods in the diet are a must for those who want to lead a healthy life. To know more about sources of antioxidants, read on…

Antioxidant rich foods strengthen the immune system, which is essential to fight against various viral infections. Presence of antioxidants in the body ensures long term health benefits. This is because foods with antioxidants protect billions of cells in the body from free radical damage, a process that causes development of various diseases like cancer.

Antioxidant Rich Foods
Sufficient intake of antioxidant rich foods daily can keep health problems such as cardiovascular diseases and Alzheimer’s disease at bay. These antioxidant foods play a key role in improving overall health. These are the healthiest foods that provide high nutritional value as well. Introducing antioxidant rich foods in the diet is the easiest way to stay healthier. Foods that are considered to be a good source of antioxidants are listed below:

• Vegetables: red cabbage, spinach, red beet, brussels sprouts
• Fruits: grapefruit, bilberry, pineapple, watermelons, grapes – particularly red grapes, orange, plum and pomegranate
• Nuts: walnuts, pecans, groundnuts and hazelnuts
• Legumes: soybeans, pinto beans and broad beans
• Dry Fruits: dates, prunes and apricots
• Spices: cinnamon, cloves and cayenne pepper
• Meat Food Sources: Chicken, lamb, fish (salmon), turkey and crabmeat

Other foodstuffs that are also high on the antioxidant scale and far better than nutritional supplements are given below. These foods high in antioxidants restrict the aging process and protect the body from bacterial infection. One can stay away from conditions like immune dysfunction and other illnesses by including these healthy foods in the diet.

• Acai berries, cranberries, raisins,cherries, kiwis, red delicious apples, and raspberries are some of the fruits that belong to the list of antioxidant rich foods.
• Carrots, cucumber, potatoes, artichokes, avocados, asparagus, lettuce, collard green and squash are the vegetables in which the antioxidant ratio is very high.
• A healthy snack involving dried fruits such as figs, peaches, and pears is a good source of antioxidants.
• Spices such as cinnamon, cardamom, turmeric, cumin, mustard seeds, oregano and parsley are loaded with antioxidants.
• Herbs, that include marjoram, basil, savory, dill weed, tarragon, and thyme are also high in antioxidants.
• A popular source of antioxidants are beverages that include tomato juice, apple or orange juice, pink grapefruit juice, and pomegranate juice.
• Peanut butter sandwich, cashews, morning corn flakes, oatmeal, etc. are also categorized under foods high in antioxidants.

Antioxidants List
Antioxidants in food play a crucial role for a healthy heart. A diet containing antioxidant rich foods such as vegetables, oranges, eggs, and whole grains has potential health benefits. Antioxidants, also referred as anti-oxidation agents, are nutrients that try to decrease the harmful effects of oxidants (free radicals) on the body cells. As we all know, the body cells require oxygen for growth and energy. The body cells use oxygen to generate energy and sustain life, and release free radicals as a by product. Antioxidants play a significant role in protecting the body cells from the destructive effects of free radicals. A list of antioxidants in food that restrict the action of free radicals are given below:

• Vitamin A
• Vitamin D
• Vitamin E
• Beta Carotene
• Mineral Selenium
• Compound Lycopene

Basically an antioxidant list will contain all those substances that are present in food in the form of vitamins, minerals, and enzymes. Antioxidants act as a protective covering against free radicals, which are known to increase the risk of chronic diseases. Nutrients that play a key role to protect the structure of body cells from the harmful effects of oxidation (a reaction that generates free radicals) also come under the antioxidant list. Antioxidants are highly effective in counteracting and inhibiting oxidation. Some of them are listed below:

Flavonoids: These antioxidants play a key role in giving color to vegetables and fruits. A diet high in flavonoids improves mental health. Berries and citrus fruits such as oranges are a rich source of flavonoids. Mental function declines gradually with age. However, this aspect of old age can be effectively reduced with daily intake of flavonoids given below:

• Polyphenols
• Quercetin
• Isorhamnetin
• Kaempferol
• Eriodictyol

Phytonutrients: These are a group of nutrients that promote health. They help to rebuild damaged cells and fight cancer. Generally present in the skins of vegetables and fruits, phytonutrients are important to optimize immune function.

Isoflavones: Their ability to prevent diseases is remarkable. Concentrated more in soybeans, these antioxidants provide tremendous health benefits. The healing power of isoflavones has gained lot of attention in recent years. Isoflavones not only significantly decrease long term cancer risk, but also eases menopause symptoms and improves bone health. Some of the known isoflavones are listed below:

• Daidzein
• Glycitein
• Genistein

Zinc: The antioxidant capacity of this mineral is very high. The antioxidant properties of dietary zinc could protect the human body from neurological disorders. A steady intake of zinc can prevent nervous system disorders such as mental disturbances. Dairy products such as cheese and milk are good sources of zinc.

Coenzyme-Q10: This is one of the antioxidants produced in the body. Coenzyme -Q10 is necessary for normal functioning of the cells. However, with age, the level of Coenzyme -Q10 decreases considerably. One can compensate this loss by eating Coenzyme -Q10 food sources. This antioxidant is important for healthy gums and cardiac system. This antioxidant is predominantly found in meat (lamb) and fish.

Melatonin: One of the most important antioxidants, melatonin is synthesized by our body. Melatonin maintains normal sleep patterns. Normal levels of melatonin in the body increases sleep efficiency. Although this antioxidant is present in vegetables, it is mainly found in tomatoes. In order to improve and restore sleep patterns, it is essential to have sufficient intake of melatonin.

Antioxidants neutralize free radicals and protect the body cells from damage caused by oxidation. More precisely they slow down the oxidative process, thereby reducing the negative effects of free radicals. Substances such as catechins, citric acid, phytic acid, oxalic acid, epigallocatechin gallate, ginkgo biloba, glutathione, lutein, alpha carotone, and zexathin are also in the list of antioxidants.

Best Antioxidant Food Sources
The foods mentioned below are the best sources of antioxidants, and important for optimal health. These food sources have excellent antioxidant qualities, and one can easily obtain and include them in the diet. Some of them are listed below:

Tomatoes: Tomatoes, rich in antioxidants, helps to boost immune function. The red color of tomato is due to lycopene, a powerful infection fighting antioxidant. So those concerned about their health should eat tomatoes to reap its antioxidant benefits. A juicy tomato is not only delicious but also loaded with antioxidants that can play a major role in prostrate cancer prevention.

Broccoli: This green leafy vegetable is rich in phytonutrient antioxidants that give long term protection against a number of diseases. Broccoli is indeed the best choice when it comes to selecting oxidant rich foods. You can add broccoli to your favorite dish, such as pizza or pasta, and make it more nutritious. Overcooking of broccoli should be avoided as it destroys the essential nutrients.

Garlic: Garlic, a rich source of antioxidants, has plenty of health benefits. Beside being a flavor enhancer, garlic is one of the most easily obtainable antioxidant rich food. Harness the power of this natural antioxidant to enhance the quality of your life. The antioxidant properties of garlic can significantly decrease the risk of certain cancers. A diet containing garlic is essential for long healthy living.

Green Tea: Having a cup of green tea in the afternoon is a delicious way to add antioxidants into your diet. Studies have revealed that concentration of antioxidants is highest in green tea. Make your diet healthier by drinking a cup of green tea daily. It is one of the best antioxidant rich foods, as powerful antioxidants, commonly referred as catechins, are predominantly found in green tea. These antioxidants decrease high blood pressure, lower high cholesterol levels and fight bacteria causing diseases.

Berries: Berries, especially blueberries and strawberries, are highly rated amongst antioxidant rich foods. You can add few berries to your morning cereal for a healthy breakfast. These fruits, high in vitamin C, are probably the richest source of antioxidants.

No wonder people having a glass of orange juice everyday are healthy and active even in their old age. In fact, these people do not look old at all as their face is free from wrinkles. Health is the most valuable asset for everyone and a simple way to protect it would be to eat foods high in antioxidants. So if you believe in the dictum ‘health is wealth’, do not forget to include antioxidant rich foods in your diet.

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