Foods rich in antioxidants

According to the Physicians Committee for Responsible Medicine (PCRM), a committee that brings together physicians, nutritionists and scientists in the United States and worldwide, one of the powers of food is the colors of the items that will make up meals. This is because each color represents a type of antioxidant, a beneficial substance to the body.“The more naturally colored your meal, the more likely it is to have an abundance of cancer-fighting nutrients. Pigments that give fruits and vegetables their bright colors represent a variety of protective compounds”, explains the organization in a material that lists special foods in the fight against cancer cells, because they have an immunological power and because they fight premature aging.

Therefore, it is possible to say that antioxidants are substances found in certain foods, as they are nothing more than nutrients, vitamins and minerals. In this way, many of the natural items are rich in antioxidants such as vegetables, fruits and vegetables. But not only that, other foods can also be beneficial in this regard and may surprise some people by making our list. Check out!

Some foods with antioxidant action

1. Red fruits

Also taking into account the PCRM, foods that have a reddish color can ward off the risk of prostate cancer, given that they have the antioxidant called lycopene. In addition, red fruits also activate circulation and help to eliminate excreta from the body. Examples of these products are: strawberry , tomato , raspberry, cherry , blackberry, guava, watermelon etc.

“How about including foods sources of anthocyanins such as berries, açaí and jambolão in your eating routine to improve your cognitive capacity? But remember – we must prioritize organic options, so that we can fully enjoy the benefits”, warns the VP of the Functional Nutrition Center in a publication on Instagram , a company that specializes in consulting in the field of nutrition.

2. Oats

Due to the presence of beta-glucans, antioxidant substances, oats manage to improve cholesterol levels, in addition to balancing blood sugar levels and attenuating blood pressure . As it has silicon, this food can reduce the presence of cellulite and improve the appearance of the skin.

3. Orange and yellowish foods

Among the orange foods that improve the organism are pumpkin, papaya , carrots, etc. As for the yellowish ones, one can mention: mangoes, oranges, peaches and others. While the former improve the skin and increase the body’s defenses, the latter can be used in preventing tumor cells and detoxifying the body of harmful substances.

4. Acai

The acai is by far one of the foods with higher antioxidant power, but only has greater efficacy when it is consumed pure without the additions of other foods such as guarana and glucose or corn syrup. To accompany it, it is recommended to add a variety of fruits.

The food helps in the regeneration of muscles, especially after physical exercise. In addition to these benefits, acai is also excellent for protecting the heart. According to VP Nutrition, this food is essential for brain health and for being an antioxidant “protects cells and organs against damage and against premature aging.”

5. Oilseeds

Vitamin E is a powerful antioxidant and can be found in oilseeds. This substance works to stop free radical attacks on cells. Plus, they can lower bad cholesterol and ward off aging. Examples of oilseeds are: Brazil nuts, peanuts, cashew nuts, hazelnuts, almonds, etc.

6. Fruits and green vegetables

The foods in this group take care of your eyesight, fight bad digestion and prevent the formation of tumors. All this because they are rich in folate, an antioxidant. Examples of this classification can be: spinach , cauliflower, broccoli, cabbage etc.

7. Bitter chocolate

Contrary to what many people think, chocolate can be very beneficial to the body. However, to enjoy the benefits of this product, it is necessary to eat in balanced amounts and opt for the healthier ones, that is, the bitter ones. The more cocoa the chocolate has, the more phenolic compounds it will have. Consequently, it will protect the heart and help promote a good mood.

“These benefits are caused by the bioactive compounds present in cocoa (such as flavanols), which are responsible for increasing the availability of nitric oxide – a potent vasodilator”, explains the consulting company in the nutrition area.

8. Saffron

Also called turmeric, turmeric is an important element in the fight against various types of cancer and heart problems. This is all due to curcumin, a substance found in turmeric that has antioxidant action.

9. Linseed

The flaxseed acts in the body in order to protect the body against free radicals that promote premature aging of cells. Furthermore, these same product manages to stimulate the immune system and even aids in weight loss.

10. Beetroot

“It plays a fundamental role in homocysteine ​​metabolism, contributing to the normalization of this parameter, thus preventing cardiovascular and mitochondrial dysfunctions,” says the VP Centro de Nutrição Functional.

In addition, it has carotenoids and flavonoids, which are substances with antioxidant action. That’s why this tuber helps to detoxify the body, reduce cardiovascular disease, strengthen the immune system, etc.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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