Healthy eating is a great way to get the vitamins and minerals your body needs. But did you know that healthy eating has even more natural benefits? You may have heard that healthy foods contain antioxidants. Read on to learn about their role in your health.
What Is Antioxidants?
Antioxidants are substances both produced by the body and found in foods that help protect cells from damage. Oxidation is a chemical reaction that can yield free radicals, which are harmful molecules that can damage the body if levels become too high. High levels of free radicals cause oxidative stress, which can increase the risk of developing heart disease, cancer, and type 2 diabetes.
How does it work?
Antioxidants are chemicals that seem to reduce “oxidative stress.” Oxidative stress is thought to worsen many different conditions such as cancer and heart disease.
What is Oxidation?
Oxidation is a common chemical reaction where electrons are transferred from one molecule to another. Electrons are subatomic (smaller than an atom) particles that makeup pretty much everything. As electrons move during an oxidation reaction, bonds can be broken and the structure of the molecules changed.
Not all oxidation reactions are bad. They are essential for life and involved in many important processes. In cellular respiration, glucose (a sugar from the food we eat) is oxidized by oxygen (from the air we breathe), producing carbon dioxide, water, and energy to fuel our bodies. Household bleaches oxidize colored stains into colorless molecules.
Less desirable oxidation reactions include the rusting of metals and oxidative food spoilage.
Here are the top 10 healthy foods that are high in Antioxidants
1. Pecans
Pecans are a type of nut native to Mexico and South America. They are a good source of healthy fats and minerals, plus contain a high amount of antioxidants. Based on a FRAP analysis, pecans contain up to 10.6 mmol of antioxidants per 3.5 ounces (100 grams).
pecans can help raise antioxidant levels in the blood. For example, a study found that people who consumed 20% of their daily calories from pecans experienced significantly increased blood antioxidant levels
2. Walnuts
Walnuts are rich in fiber, protein, and unsaturated fats, nuts make a great snack food. But if you had to dub one nut the healthiest (at least in terms of how much bang you get for your buck, nutrition-wise), it would be the walnut. Used in traditional Chinese medicine for brain health (walnuts have an uncanny resemblance to the human brain), walnuts help keep brain cells healthy and may play a role in improving memory.
3. Dark chocolate
Dark chocolate is good news for all chocolate lovers! Chocolate is actually quite healthy so no need to feel guilty indulging in your chocolate love every now and then. Dark chocolates and cocoa pack a big antioxidant punch and are rich in flavonols and polyphenols. A popular study conducted by Harvard experts and published in the online journal Heart suggests that is actually good for your heart especially, the one with 70%
cocoa.
4. Blueberries
Blueberries have more antioxidants—those magical molecules that can help prevent a host of maladies—than 40 other common fruits and vegetables. Eating one cup of wild blueberries will provide 13,427 total antioxidants, about 10 times the USDA’s recommendation. The farmed variety will give you 9,019 per cup.
5. Strawberries
Like blueberries and raspberries, strawberries are high in antioxidants, which protect healthy cells from many cancers.
6. Artichokes
Artichokes are a delicious and nutritious vegetable not very common in the North American diet. But they have a long history — people in ancient times used their leaves as a remedy to treat liver conditions like jaundice. Artichokes are also a great source of dietary fiber, minerals, and antioxidants.
Based on a FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants per 3.5 ounces (100 grams)
7. Goji Berries
Goji berries are the dried fruits of two related plants, Lycium barbarum, and Lycium Chinense. They have been a part of traditional Chinese medicine for more than 2,000 years.
Goji berries are often marketed as a superfood because they are rich in vitamins, minerals, and antioxidants. Based on a FRAP analysis, goji berries contain 4.3 mmol of antioxidants per 3.5 ounces (100 grams).
8 . Spinach
Spinach is the first thing that comes to mind when you’re asked to add some greens to your plate. The low-calorie veggie has a good amount of antioxidants, minerals, and vitamins that will keep your overall health in check.
9. Purple or red grapes
Purple grapes are relatively low in calories and are one of the most popular fruits. They are a storehouse of numerous healthy phytonutrients such as antioxidants, vitamins, and minerals. These nutrients are especially good for your immune system, thereby reducing the risk of heart disease and cancer.
10. Beans
Beans offer a healthy source of plant-based protein and an antioxidant called kaempferol, which is found in considerable amounts. They are helpful in the prevention of cancer and chronic inflammation.
Now you know why antioxidants are crucial for your health. So, add these.
6 Foods That Are Good for Your Skin, Nails, and Hair
1. Sweet Potatoes
Sweet potatoes are a powerhouse of important nutrients. They contain vitamins A and C and manganese, which are all great for stabilizing blood sugar and promoting brain function. Another reason I love sweet potatoes is for their beta-carotene, which promotes eye health and works as a natural sunblock—great for keeping fine lines and wrinkles at bay.
2. Fatty fish
Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health.
Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin. The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays.
3. Walnuts
Walnuts have many characteristics that make them excellent food for healthy skin. They’re a good source of essential fatty acids, which are fats that your body cannot make itself.
In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids. A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.
4. Turmeric
Turmeric contains a miracle ingredient called curcumin. Made into a paste, it can temper acne flare-ups. Turmeric has anti-inflammatory and antioxidant properties that may remove excess oil from the skin and kill bacteria that cause pimples. Prepare a mask and leave it on for 20 minutes before washing off with warm water. Make sure to clean your hands and face properly afterward to avoid an orange tint.
5. Avocados
Avocados are a healthy-fat powerhouse consisting of omega-3 fatty acids. The antioxidants in avocados may help fight signs of aging and prevent inflammation in the skin (goodbye, puffiness!). They’re high in vitamins E and B, which may work at a cellular level to protect and strengthen our locks and nails.
6. Blueberries
Tart and juicy, blueberries are a great source of antioxidants. In fact, just ½ a cup a day can almost double the average amount of antioxidants consumed daily. Studies have shown that blueberries may help reduce inflammation, which can result in breakouts and redness while helping to protect skin cells. In addition to anti-aging vitamin C, blueberries also contain quercetins, flavonols (plant-based compounds) with high antioxidant activity that help soothe and restore irritated, rough skin.
What do Antioxidant drinks do?
Antioxidants are compounds that play a vital role in your health. Studies show they can:
- Fight free radicals
- Reduce inflammation
- Protect against chronic diseases
- Prevent oxidative damage to cells.
Eating a balanced diet full of fresh fruits and veggies is one of the best ways to keep your levels thriving. But sometimes ya need a boost. That’s when antioxidant drinks come in handy. They’re a convenient and delish way to get some extra goodness in your life.
The 6 Best Antioxidant Drinks of 2021
1. Best bottled matcha: Moontower Matcha Green Tea
Matcha is a type of tea made from the leaves of the tea plant, which are ground into a fine powder, added to hot water, and whisked with a bamboo brush until a frothy texture is formed.
Unlike regular green tea, matcha is made using the entire leaf of the tea plant, resulting in a higher concentration of antioxidants. In test-tube and animal studies, matcha extract has been shown to protect against liver damage and decrease cancer cell growth.
2. Best herbal tea: LION Organic Bottled Dandelion Tea
Dandelions might be annoying in your garden, but they’re great for your health. This weed is chock full of antioxidants. It’s known to reduce inflammation, and prevent oxidative stress.
Not only is LION low in cells, but it’s also organic and caffeine-free. It’s sweetened with monk fruit which may have antioxidant properties of its own.
3. Best matcha powder: KENKO Matcha Green Tea Powder
Matcha is all the rage right now. It’s a type of tea that’s ground into a fine powder. But unlike regular tea, it’s made of the entire leaf. That means you’re getting a higher dose of antioxidants.
Matcha has been shown to prevent liver damage and decrease cancer cells in animal and test-tube studies. Not sold? One 2017 study showed that peeps who drank matcha had improved attention, reaction time, and memory compared to participants who got a placebo.
This non-GMO powder is made from stone-ground organic matcha tea in Japan. It’s ground fresh to order and is heavy metal-free.
4. Best bottled coffee: High Brew Cold Brew Coffee — Black & Bold
Coffee is an excellent source of disease-fighting antioxidants.
In fact, some research shows that it may be one of the main sources of antioxidants in the average diet, contributing even more antioxidants than fruits and vegetables. In particular, coffee is loaded with antioxidants like caffeic acid, chlorogenic acid, catechin, quercetin, and rutin.
Interestingly, one massive review of 218 studies found that drinking 3–4 cups (720–960 mL) of coffee per day may be associated with a lower risk of heart disease, liver problems, and certain types of chance this cold brew coffee is free of sugar and dairy and can be a great option for those looking to bump up their intake of antioxidants and caffeine.
It’s also available in a variety of flavors, including Double Espresso, Salted Caramel, Dark Chocolate Mocha, and Creamy Cappuccino.
However, keep in mind that these varieties may contain dairy and additional flavorings and ingredients, depending on the type.
5. Best coconut water: Vita Coco Coconut Water
Sip in the tropical vibes while fueling your body with vital nutrients like vitamin C, potassium, and manganese. An older study animal study suggests that coconut water might protect liver health.
Vita Coco is gluten-free, fat-free, and non-GMO. Plus it only has 60 calories per 11.1 oz bottle!
Pro tip: Drink coconut water to treat your hangover blues.
6. Best cold-pressed juice: Suja Organic and Cold-Pressured Green Juice Drink – Twelve Essentials
Green juice is great if you wanna get a day’s worth of veggies in a single sitting. But not all green juice is created equal. Some green juices are loaded with sugars and fillers. But not Suja Organic! It only has 4 grams of sugar per serving.
This cold-pressed juice is a bountiful blend of celery, cucumber, collards, lemon, kale, chard, parsley, ginger, romaine, mint tea, and spinach. It’s USDA-certified organic, non-GMO, and gluten-free.
Which Vitamins & Minerals Are Antioxidants?
Antioxidants protect your cells against the damaging effects of free radicals, which may play a role in heart disease, cancer, and other diseases. Several vitamins and minerals, including A, C, and E, and selenium, act as antioxidants. They are mainly found in produce, so a diet rich in fruits and vegetables is beneficial to protect against disease.
Beta-Carotene and Vitamin A
Beta-carotene is a carotenoid, not actually a vitamin, and is the precursor for the formation of vitamin A. Vitamin A plays a role in vision, reproduction, bone growth, and a healthy immune system. Carotenoid-rich foods may help prevent prostate cancer, according to the Academy of Nutrition and Dietetics. Vitamin A is found in foods such as carrots and sweet potatoes and another orange, yellow and red produce.
Other Carotenoids
Although beta-carotene is the only pro-vitamin A carotenoid, it’s not the only carotenoid worth mentioning. That’s because the richly colored carotenoids lutein, zeaxanthin, and lycopene also exhibit antioxidant properties. Lutein and zeaxanthin help protect the macula of your eye by absorbing up to 90 percent of harmful ultraviolet light. Observational studies show that eating a diet rich in these carotenoids may even help slow the development of age-related macular degeneration. Spinach, kale, collards, and other dark leafy greens are among the best sources of lutein and zeaxanthin. Lycopene, a red carotenoid found in fresh tomatoes, tomato products, watermelon, and pink grapefruit, is a powerful antioxidant that may help protect against prostate cancer.
Vitamin C
Vitamin C helps to promote wound healing and the production of collagen, the connective tissue that holds bones and muscles together. It also helps with the absorption of iron and prevents easy bruising. It is found mostly in fruits and vegetables such as citrus fruits, bell peppers, greens, tomatoes, and broccoli.
Vitamin E
Vitamin E helps boost the immune system, widens blood vessels, and keeps blood from clotting. It also helps prevent cellular damage, which can lead to cancer, heart disease, and cataracts, and it impedes the oxidation of fats. You can find this fat-soluble vitamin in foods such as vegetable oils, nuts, seeds, wheat germ, and leafy green vegetables.
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Selenium Deficiency and Toxicity
Selenium deficiency is very rare in the United States and other developed countries. Worldwide, people with a primarily vegetarian diet in areas with low soil selenium levels, including parts of China and Europe, may be at risk for selenium deficiency.
Chronic exposure to foods grown in soils containing high levels of selenium (above the UL of 400 micrograms per day) can cause brittle hair and nails, gastrointestinal discomfort, skin rashes, halitosis, fatigue, and irritability. Brazil nuts contain very high levels of selenium, so if eaten regularly could cause selenium toxicity. Selenium at doses several thousand times the RDA can cause acute toxicity, and when ingested in gram quantities, can be fatal.
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