Benefits Of Healthy Foods Rich In Antioxidants - Health Archives
  • Home
  • About
  • Contact Us
  • Contributors
Health Archives
  • Health News
  • Mental Health
  • Food & Nutrition
No Result
View All Result
  • Health News
  • Mental Health
  • Food & Nutrition
Subscribe
No Result
View All Result
Health Archives
No Result
View All Result
Home Food & Nutrition

Benefits of Healthy Foods Rich in Antioxidants

Saadia Liaqat by Saadia Liaqat
September 24, 2020
in Food & Nutrition
0
Purple grapes in basket on a wooden background
Share on FacebookShare on Twitter

What are Antioxidants?

Antioxidants help to cure the adverse effects of free radicals that cause damage to cells. The human body can itself make antioxidants, or a wide range of dietary antioxidants is also available.

Why does our Body require Antioxidants?

Free radicals (atoms with unpaired or free electrons in the outer layer), produced as a result of the body’s regular metabolic activity, have hazardous effects on our health. Their formation in the body also gets accelerated due to external factors such as air pollution, smoking, and increased sun exposure.

Related articles

What Should Be Your Diet In Early Pregnancy?

Importance of Fruits and Vegetables in Diet

The body requires some of them for proper functioning, but the excess of these unstable atoms or molecules can damage other cells and DNA. Some health problems caused by free radicals include certain types of cancers, cardiac ailments, damage to the brain leading to Parkinson’s or Alzheimer’s disease, arthritis, and vision loss.

Regular intake of food sources acting as a rich storehouse of antioxidants are essential to have long term physical and mental fitness. Antioxidants are believed to be more effective when consumed from balanced whole food than supplements. A natural diet ensures the intake of different nutrients and compounds together at a time in correct proportions, which supplements cannot.

Composition of Antioxidants

Dietary antioxidants comprise vitamins A, C, and E, and minerals like copper and zinc, and phytochemicals, which are natural non-nutritive plants origin compounds present in fruits, vegetables, beans, etc.

Some of the phytochemicals are flavonoids, carotenoids, phenolic acids, quinine, etc. These antioxidants counteracting free radicals protect against different types of cancers, visual and cardiac problems, and other diseases associated with free radicals.

Antioxidant Foods and Benefits

Healthy foods loaded with antioxidants with multiple health benefits are listed below.

1. Grapes

Grapes in a bowl

Grapes offer numerous health benefits due to plenty of healthy nutrients and compounds such as vitamins, minerals, and essential antioxidants. They are replete with Vitamins C and K; minerals like calcium, potassium, magnesium, and phosphorus; including resveratrol, anthocyanins, and lycopene, which act as powerful antioxidants.

These antioxidants are beneficial to protect against severe diseases like resveratrol mostly plays a part to cease the division and spread of cancerous cells in the body.

Anthocyanins, quercetin, and catechins are other antioxidants found in grapes effective against cancer. Resveratrol also protects against diabetes and heart ailments.

Vitamin K and minerals like calcium, magnesium in grapes are vital for bone health. However, for maximum advantage, red or purple grapes are preferred.

Also read: Vitamin D and Calcium Food Sources

2. Broccoli

Broccoli in a green basket
Photo by Polina Tankilevitch from Pexels

Broccoli is a well-known vegetable loaded with antioxidants like vitamins A, C, E, K, and phenolic compounds. A study showed that purple broccoli have higher levels of these nutrients and compounds than green broccoli, so purple broccoli has more significant health benefits than green ones.

Besides, broccoli is also a source of proteins, fiber, and minerals, including iron, potassium, magnesium, and calcium. The minerals and vitamins are vital components for healthy bones.

Vitamin K is also required for the clotting of blood. The fiber content binds with cholesterol in the blood, making it excrete, easily maintaining lower cholesterol levels in the blood that results in heart health improvement.

A phytochemical named sulforaphane is found in abundance in broccoli, which decreases the risk of some varieties of cancers. This compound was also associated with improving autism conditions, enhancing social interactions, and verbal communication.

3. Tomatoes

Photo of tomatoes

Tomatoes are the fruit that is a component ingredient in most of the cuisines and dishes you make at home. Along with taste, it adds health-promoting nutrients and compounds to meals, which include active antioxidants, lycopene, flavonoids, beta-carotene, potassium, vitamin C, E, and K.

These antioxidants, especially lycopene, the most abundant antioxidant in tomatoes, inhibit the oxidation reactions by free radicals, which are correlated to a decrease in the risk of various types of cancers.

Vitamin C, fiber, and potassium content and low sodium intake help maintain the blood pressure at normal and healthy cardiovascular systems.

Beta-carotene gives tomatoes its color and is converted to vitamin A in the human body as per the need. Beta-carotene works with lycopene to protect eyes from damage caused by harmful radiation.

4. Red Kidney Beans

Red kidney beans in brown sack on a wooden background
Photo by Jcomp on Freepik

Red kidney beans from the family of beans are protein-rich but loaded with antioxidants too. They are packed with various antioxidants like minerals and vitamins, including folate, folic acid or vitamin B9, iron, copper, magnesium, vitamin K1, and phylloquinone.

Folate is particularly essential for women, especially during pregnancy, because it prevents several brain and spine congenital disabilities. It is also useful in reducing the risk of hypertension (high blood pressure) and anemia (deficiency of red blood cells).

Adequate levels of magnesium ensure better cardiovascular health, while vitamin K1 is required for blood coagulation. They also contain compound antioxidants, most important among anthocyanin and isoflavones, associated with a wide range of health benefits.

These antioxidants exhibit anti-inflammatory, anti-cancer, antiosteoporotic (used for the prevention and treatment of osteoporosis) properties. These are also known to improve cognitive abilities.

5. Dark Chocolate

Melted and crushed dark chocolate chunk on a cutting board
Image by Freepik from Freepik

Dark chocolate with higher cocoa content holds myriad health benefits over milk chocolate if consumed in a well-calculated quantity. The darker the chocolate is, the healthier it becomes.

The health benefits of dark chocolate are because it is one of the best antioxidant-rich foods. The most abundant compound antioxidants in it are flavonols, caffeine, and theobromine. It also contains adequate quantities of iron, copper, magnesium, manganese, potassium, and selenium.

Like other antioxidant-rich foods, its antioxidant activity provides a shield against different types of cancers and maintains sound heart health. Moreover, dark chocolate positively affects brain activity, enhancing mood, memory, and cognitive or learning abilities.

Flavonoids, loaded in it, accumulate in parts of the brain responsible for memory and cognition, improving their function.

Dark chocolate with high cocoa content is associated with a decreased risk of chronic disease, diabetics. People with diabetes are caused mainly by insulin resistance, which produces high glucose levels in the blood.

Flavonoids reduce oxidative stress, which is believed to be the main reason for insulin resistance. The human body is sensitive to insulin increase and responds by lowering resistance, resulting in better glucose metabolization and reduced diabetes risk.

Takeaway Message

On a final note, a healthy variety of food should be consumed in the proper quantity. Antioxidants are essential for a lively, active, and balanced lifestyle and different foods contain a variety of antioxidants.

Besides dietary antioxidants, the body also produces antioxidants naturally, but that is not enough to meet the demand of a healthy being. In addition to the foods mentioned above, many plant origins can be good options like spinach, eggplant, and pomegranates.

Several fruits, vegetables, dried fruits, spices, herbs, cereals, and beverages like green tea are loaded with antioxidants are intelligent and delicious choices.

Tags: AntioxidantsBroccoliDark ChocolateGrapesRed Kidney BeansTomatoes
Saadia Liaqat

Saadia Liaqat

Writing is my passion at first and my profession afterwards. Since "Pen is mightier than the sword" I want to benefit others with my writings as well as get benefited from others work to grow in this field. I am masters in English Language Teaching (ELT). My hobbies include socializing, reading interesting books or article and net browsing either for information or for entertainment.

Related Posts

pregnant-women-diet

What Should Be Your Diet In Early Pregnancy?

by Health Archives
May 26, 2022
0

If you are pregnant and looking for what should be your diet in early pregnancy, then this article is for you. During early pregnancy, the body...

A photo of fruits and vegetables for a healthy diet

Importance of Fruits and Vegetables in Diet

by Health Archives
May 23, 2022
0

The benefits of adding fruits and vegetables into your diet only seem to be increasing in time. From training your kids to consume them through their...

Healthy Breakfast Menu

How To Make Your Breakfast Menu Healthy and Tasty

by Health Archives
May 20, 2022
0

Everyone loves to eat healthy food. Eating and drinking healthy food contributes to increased wellbeing and it also leads to lengthening of life span. Eating and...

A picture of herbs used in daily life

Use of Herbs in Daily Life – A Recipe for Good Health

by Health Archives
May 18, 2022
0

Herbs can be used to add flavor, color, and texture to meals. In addition to their culinary value, these plants provide numerous health benefits. Turmeric, for...

Different Fruits and Food Sources

7 Food Nutrients to Improve your Immune System

by Hamna Ayub
March 3, 2021
0

It is essential to stay healthy because the modern world has left us exposed to several viruses and infections. A strong immune system can help you...

Next Post
Image of a young man in stress standing across a yellow wall

Stress: Types, Causes, Symptoms, And Management

Family photo with children and parents mixing ingredients

Healthy Activities for Children and Adults during Quarantine

Different Fruits and Food Sources

7 Food Nutrients to Improve your Immune System

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Popular Post

  • Gorgeous eyes

    9 Natural Remedies For Dark Circles And Eye Bags

    337 shares
    Share 134 Tweet 84
  • Papaya Fruit: Health Benefits and Nutritional Components

    328 shares
    Share 131 Tweet 82
  • Turmeric: Health Benefits And Nutritional Components

    321 shares
    Share 128 Tweet 80
  • Fundamental Principles of PERMA Model For a Happy Life

    321 shares
    Share 128 Tweet 80
  • COVID-19: What is Happy Hypoxemia?

    321 shares
    Share 128 Tweet 80

RECOMMENDED

Image of a Newborn baby lying on fur pillow in brown blanket
Health News

Coronavirus: Mothers Unlikely To Infect Baby During Childbirth

July 25, 2020
Image of a man boxing
Health News

Concussion Adds To Risk Of ADHD, Dementia, Anxiety Disorders, And Parkinson’s Disease, Canadian Research Says

July 29, 2020

CATEGORIES

  • Children Health
  • Coronavirus (COVID-19)
  • Dengue
  • Dentistry
  • Ebola (Ebola Virus Disease)
  • Eyes Health
  • Family & Relationships
  • Food & Nutrition
  • Hantavirus
  • Health News
  • HIV
  • Life
  • Men's Health
  • Mental Health
  • Practice
  • Skin Care
  • Syndication
  • Women's Health
  • Yoga 101
Health Archives

Health Archives is your source for trustworthy health news, healthcare, medical news, fitness, nutrition, diseases, physical and mental well-being. We cover the latest news and useful insights about health, straight from the health sector.

© 2022 Health Archives | A GameBird Media site.

  • About
  • Sitemap
  • Contact
  • Authors
  • Disclaimers
  • Privacy Policy
No Result
View All Result
  • Health News
  • Mental Health
  • Food & Nutrition

© 2022 Health Archives | A GameBird Media site.