Antioxidants are compounds that help neutralize free radicals, molecules that damage cells and are associated with many chronic diseases such as cancer, diabetes, cardiovascular disease. According to nutritionist Suzanne Fisher (RD), advisor to the American Institute of Functional Medicine: The best way to increase antioxidants is through natural foods, because they come with a series of nutrients that support comprehensive health.
Here are 6 foods rich in antioxidants you should include in your daily menu:
Berries
Blueberries, strawberries, raspberries and blackberries are fruits that contain high levels of vitamins A, C, E and anthocyanin, an extremely powerful antioxidant. According to research from Tufts University School of Medicine (USA), anthocyanin helps protect the brain and cardiovascular system, while slowing down the oxidation of cells.
Beans
Small red beans, red kidney beans and pinto beans are on the list of 20 foods richest in antioxidants according to the USDA. Their antioxidant sources come from phenolic acids, flavonoids and anthocyanins. In particular, beans also help control blood sugar levels and effectively reduce inflammation.
Apple
Apples contain many flavonoids and phenolic compounds, mainly in the shell and pulp. Cories not only increase antioxidant levels but also support the digestive and cardiovascular systems, says Angelica Bottaro, a medical expert and writer at verywell Health.
Nuts
Almonds, walnuts, cashews, and peaches all contain polyphenols, antioxidant compounds that can fight inflammation and protect cells. In particular, walnuts and peach trees have the highest content. In addition, nut butter such as peanut butter is also a source of effective antioxidants.
Dark chocolate
Dark chocolate with high cocoa content (over 70%) contains catechin, flavonoids and phenolic compounds. These substances have anti-aging and improved blood circulation effects. However, you should consume it in moderation to avoid consuming too much sugar and calories.
Dark green leafy vegetables
Kale, spinach, bok choy, and collard greens are all rich sources of vitamins A, C, and E. In addition, this vegetable group contains carotenoids, which help protect eyesight, fight inflammation and boost immunity.
Advice from expert Dr. Amy Burkhart, a nutritionist and doctor in Napa, California, emphasizes: Eating a variety of colorful foods will help you get a variety of antioxidants. Each substance has its own cell protection mechanism and is necessary".
In addition to the above 6 foods, you can add green tea, pure fruit juice, red wine and spices such as turmeric, cinnamon, garlic, which are all very good sources of natural antioxidants.
However, experts also warn against abusing functional foods containing antioxidants. Research from the National Center for Complementary and integrated Health (USA) shows: "Some supplements are not only ineffective but can also be harmful when taken at high doses for a long time".
