A good regime of fitness starts with healthy food. You need to ensure that the internal matters of your health are well taken care of before attempting to pursue a workout. One element to include in your diet is antioxidants, the micronutrients that fight free radical overabundance in the body and provide numerous health and skin benefits. From fighting acne to slowing the ticking aging clock, there is a lot to reap from the numerous benefits of antioxidants. Therefore, there is an utmost need to include antioxidants enriched foods in your diet.
Health Benefits of Antioxidants
Not only do antioxidants show advantages for the skin but also various health benefits. Some of these include slowing the symptoms of aging, protects vision of the eyes, and also reduces the risk of heart disease and stroke. Since antioxidants fight free radicals, the damage caused by them to the heart tissues is curbed, thus, helping to prevent heart disease and stroke.
The benefits of antioxidants also extend to the cognitive performance. These micronutrients help to prevent cognitive decline by fighting oxidative stress that plays a key role in the neurodegenerative decline. Since the merits are many, let’s head straight to the list of foods without any further ado.
Berries High in Antioxidant Content
Blueberries are kings when it comes to the antioxidant content in your body. It ranks higher than 40 other common vegetables and fruits. A cup of blueberries gives you a boast of 13,427 total antioxidants, which is a good dose. A cup of farmed blueberries, on the flip side, will give you 9019 antioxidants per cup.
Like its other fellow berry brother, strawberries are also rich in antioxidant content. It helps to protect cells from cancer too.
Blackberries are powered by antioxidants. But there is a dual benefit of consuming this fruit. It is packed with polyols, which is the substitute for sugar. This is another reason for picking up blackberries in your diet.
These berries also fall among the antioxidants enriched foods. Their antioxidant supply is also backed by a study in the Journal of Nutrition. This fruit is specifically known for fighting off cancerous cells.
Among this berry brotherhood, cranberries are also a rich source of antioxidants. A cup of cranberries is a complete dose of healthy and disease-fighting antioxidants.
Antioxidant Rich Dry Fruits
Walnuts are the wow-ness that you need to add into your diet chart. About 15-20 halves or an ounce of walnuts are a good antioxidant supply. As a further plus point, walnuts are low in sugar and salt and they are free from cholesterol too. So, that gives you all the more reason to include these in your diet.
This dry fruit is a wonderful antioxidant booster in your body. Each serving contains 2490 antioxidants. An excellent reason to definitely include raisins to your diet in addition to its antioxidant content is that it can help you bring your craving for junk food under control.
Antioxidant Enriched Fruits
Oranges are rich in beta-cryptoxanthin, an antioxidant that helps to lower the risk of arthritis. Peaches, watermelon, and mangoes are also rich in this type of antioxidant. A study showed that these food items help to cut the risk of arthritis by a fascinating 20-40% in 25,000 people.
Per serving, red grapes have a total of 2016 antioxidants. Grapes are a low-calorie fruit so you can eat these without a worry in the world.
Good Antioxidant Green Sources
Spinach is a healthy source of antioxidants called carotenoids. These promote healthy eyes by preventing muscular degeneration, which is a crucial cause of blindness in senior people.
Kale, like spinach, is a good source of carotenoids. Other than that, it is packed with cancer-combating vitamins and antioxidants.
Broccoli is an expert cancer-fighting antioxidant source. A study has also shown that people who include 5 or more weekly servings of broccoli flowers are less likely to develop bladder cancer over a time frame of 10 years.
Other Food Items
You have got to hit your fitness beats with beets. Not only do these boast a good content of antioxidants but are enriched with potassium, iron, calcium, protein, and give important vitamins.
Pecans are a great source of antioxidants too. An ounce of pecans or 20 jumbo kernels are all that you need for boosting the supply of these micronutrients in your body.
You can get to extract the most of make-me-cry onions when you eat them raw. Cooking them on high heat only slashes the benefits that are provided by phytochemicals in onions. These help to protect against prostate and lung cancer.
This is one of other antioxidants enriched foods that you should be including in your meal plans. The item helps to protect against the arterial build-up of plaque that is a serious threat to the heart health. Eggplants also help to lower the risk of high blood pressure. So it’s a completely fit picture that eggs plants can help you achieve.
Some herbs are also a good source of antioxidants. These include cinnamon, clove, turmeric, oregano, cumin, cocoa, basil, ginger, thyme, and dried parsley. There are various ways in which each of these herbs can be included in your diet.
So now that you know the food items that are credible sources of antioxidants, you shouldn’t delay adding them in your daily life for both the purposes of fitness and beauty.