Many people have heard the word antioxidants nowadays, but few know what it means. To do this, you need to remember some information in the field of chemistry and it will immediately become clear in general terms that such a word means the name of antioxidants. Anti means against and Oxys means sour.
They neutralize free radicals that become one of the main reasons aging organism and most degenerative diseases. Numerous successful trials and studies on the presence of antioxidants in foods have been conducted in the United States at Boston University.
Probably, those people who have ever been interested in how to stop the aging process of the body have also heard about antioxidants, and also about their healing power and capabilities. Indeed, in fact, according to the authoritative opinion of chemists, antioxidants have the ability to inhibit the oxidation of all organic compounds. They also believe that the reason for the aging of the body is the oxidative processes occurring in the human body, which are called free radicals... These particles are vital for a person, but if their number exceeds a certain threshold, then they turn from active defenders of the body into its destroyers. Then all chronic diseases begin to progress in a person, the immune system weakens, a person ages quickly, and, accordingly, his life span is reduced.
Antioxidants are valuable because they can neutralize free radicals as well as keep them in the correct amount.
You can add life to yourself and maintain good health, this requires that antioxidants constantly enter your body, that is, be present in your diet. Necessary to include in mine diet it is those foods that are high in antioxidants. Antioxidants will not allow the cells of the body to be destroyed from oxidative processes, only in this case a person will remain healthy and full of energy for a long period of his life.
First of all, a person needs natural antioxidants, the same ones that are found in food, namely nuts, fresh vegetables and fruits, berries.
Foods contain a large amount of antioxidants. The most effective are vitamin A, vitamin E, selenium and vitamin C, as well man is acutely admission required, such microelements as manganese, zinc and copper.
Vitamin C- a kind of trap for free radicals. It is found in sea buckthorn, citrus fruits, black currants, bell peppers, dill and parsley, and cantaloupe. Also, there is a lot of vitamin C in white cabbage, asparagus beans, tomatoes and potatoes. Vitamin E you will find in uncrushed grain, germinated wheat grains, sunflower seeds, vegetable oil. Selenium is rich in wheat grains, asparagus, garlic and onions, egg yolk, all seafood and milk.
Relatively recently, American scientists from the Institute of Nutrition, after conducting research, determined that the winner in the competition for the content of antioxidants is red beans.
Also in the list of the most significant antioxidant-rich foods, according to scientists, are:
The antioxidant properties of green tea and spices such as cloves, turmeric, parsley, cinnamon and oregano are now well known to almost everyone.
Two to three cups of green tea
and one medium-sized orange daily, guaranteed to protect your body from the effects of radiation. Oranges, which contain a large amount of antioxidants, prevent the formation of tumors and increase the body's immune status. Excellent antioxidant properties renders natural black coffee. Of course, it is best to stop your choice on the purchase of high quality whole bean coffee... You should grind coffee beans every time before brewing to preserve all its nutrients. Also very useful live beer, that is, one that has a shelf life of only a few days.
For example, sweets and sweets, but some synthetic substances added to their composition cannot be as active as anthocyanins and flavonoids found only in natural foods.
The human body constantly needs antioxidants, but nevertheless, an acute need for them arises after past illnesses and stressful situations, in the elderly, after exposure to UV radiation, in the presence of an incorrectly balanced diet. If you are attentive to your state of health, then you should properly establish the correct diet and adjust its composition.
Fresh, natural foods are the best source of antioxidants.
After all, such a desired result, as getting youth and good health, you will have only when the sustained balance of free radicals and antioxidants in your body is established.
V freshly prepared fruit and berry juices contains a considerable amount of antioxidants. It can be isolated in pomegranate juice, apple juice, juice made from all types of citrus fruits. Even on the dining tables of our grandfathers and grandmothers, in those ancient times one could often see onions, garlic, beets and cabbage, carrots and celery. Turnip, radish, radish, rutabaga were noted with special honor. Eating such foods may even prevent the development of cancer.
High amount of antioxidants you can get it by consuming berry and grape wines. Wine is recommended to drink 50 grams twice a day, several times a week. Its competent will help you relieve spasms of the vessels of the head, will not give the possibility of stress periods and nervous breakdowns, and will lower blood cholesterol levels. Also wise use of wine will help in the fight against pathogenic bacteria and improve bowel function.
Cognac drinks also have antioxidant effects, but it is best to consume cognac infrequently and in small quantities (30 grams for women, 50 grams for men).
Antioxidants are a common word lately. Simply put, antioxidants mean, in Russian, antioxidants, that is, substances that interfere with oxidation processes in the body.
Why did they start talking so much about them? It's just that in the course of various studies it became clear that oxidation processes in the body damage cells, which leads to the occurrence of diseases and accelerates the aging process of the body as a whole. Oxidation, as a chemical reaction, is vital for a living organism, due to this, for example, the production of energy from the food consumed occurs. However, in the course of chemical oxidative processes, so-called free radicals are formed - particles with free electrons, which, in an effort to recover, snatch electrons from other molecules, thereby damaging them.
Antioxidants are able to combine with free radicals to reverse their damaging effects.
It is clear that it is desirable for a person to take antioxidants on a regular basis for good health. Of course, you can try to get them through special vitamins and dietary supplements, however, we will consider natural products - natural antioxidants, because a person can hardly yet create something more effective than nature created.
The list below is not intended to be complete.
1. Antioxidants are found in large quantities in various spices such as cinnamon, turmeric, coriander. It is enough to use them simply as a seasoning for food. In addition to their beneficial antioxidant properties, spices improve digestion (here, however, their composition should be varied in order to avoid addiction and reduce the effect) and, of course, add flavor to any dish.
2. Many antioxidants contain vegetables and fruits that have a rich dark color, for example: beets, zucchini, plums, prunes, eggplants, dark grapes, broccoli, pomegranate. Here it must be borne in mind that intensive heat treatment destroys the beneficial vitamins contained in products. Therefore, frying vegetables is undesirable, it is better to boil or steam them.
3. Berries are powerful antioxidants. Here, not only berries with a dark color are perfect, but also red and yellow ones. These are cranberries, viburnum, sea buckthorn, currants, raspberries, strawberries and many others. It is believed that the antioxidant properties of berries are stronger, the more sour the taste of the berries themselves. Berries can be eaten both in season and dried or frozen for later use in winter.
4. Vegetable oils are valued mainly due to the vitamin E they contain. Any unrefined cold first pressed oils are suitable. But the most beneficial for humans is olive oil. It is enough to consume one spoonful of oil a day, preferably in the morning or in the first half of the day. Olive oil is the only oil that does not accumulate as fat or slag on vessels and tissues. Due to its chemical composition, it spreads throughout the body, as if "lubricating" it. At the same time, the elasticity of blood vessels and other tissues improves.
5. Almonds. It is best to use a sweet (here we mean the variety of almonds, not the fact that it is in sugar), unsalted almonds. In folk medicine, it is believed that it is enough to regularly consume only 3 almond nuts a day in order to protect yourself from any tumor oncological formations.
6. Grape seed oil. This oil is fairly easy to find in stores. Recommended consumption is the same as for other vegetable oils - 1 spoon per day. In addition, grape oil is used as a cosmetic that improves the skin and hair upon application.
7. Papaya. Although papaya grows in warm countries, it can be easily found in our stores in a dried (cured) form. Papaya has many beneficial qualities, it is good for digestion, lowers cholesterol, etc. In addition, it is also delicious.
8. Chaga birch mushroom. Its beneficial properties have always been known in folk medicine. Now you can buy a mushroom or an extract from it in pharmacies or specialized stores. The mushroom should be consumed as it is written on the product packaging.
9. Kernels of apricot kernels. You can crush the seeds yourself, or you can buy ready-made kernels. It is undesirable, and sometimes dangerous, to eat a lot of such kernels due to the presence in the bitter bones of a special substance that turns into hydrocyanic acid in the stomach. It is enough to consume 3-4 nuts a day.
10. Juice from the fruits of the exotic plant Noni. It is believed that this is a very powerful antioxidant, but as long as such a high price remains for it (a liter on average costs more than 1,000 rubles), it is unlikely to be widely used in our country.
In addition to taking antioxidants, one must not forget about the other side of the issue, namely, to reduce the intake of the most powerful oxidants, that is, oxidants. These include, first of all, sugar, nicotine, meat and alcohol.
Antioxidants are a whole list of substances that have a common property: to slow down the oxidation process. This is important for preventing aging, of which free radicals are the main culprits.
They, like bacteria and viruses, attack healthy cells, causing them to malfunction. As a result, diseases arise. Environmental problems, bad habits and stressful situations increase the amount of free radicals in the body.
Antioxidants provoke cardiovascular and oncological diseases, cause problems with blood, lungs, eyes.
Antioxidants can be divided into two groups:
Interesting!
Oxidation is one of the ways food spoils. Therefore, to extend the shelf life, antioxidants are specially added to them - food additives with E indices from 300 to 399, quite often it is ascorbic acid and its salts (E 300-E 305).
The beneficial properties of antioxidants are that they:
The benefits of antioxidants will be only if there are enough of them in the food. The daily rate (for an adult) for each compound has its own:
If a person does not have a deficiency in vitamins and minerals, then he will not have a deficiency in antioxidants. To make it easier to assess the benefits of food in terms of combating bad radicals, the concept of total antioxidant activity or the ORAC index was introduced.
Foods with a lot of antioxidants 
For foods to be useful, do not cook them for too long. To enhance the effect, it is imperative to add spices, they also contain a lot of antioxidants.
Foods with high antioxidant activity are predominantly plant foods.
Antioxidants also help keep skin looking youthful. Therefore, extracts of berries and oils are added to anti-aging cosmetic face masks, anti-wrinkle creams.
Table: Antioxidants in Foods
Nuts |
|
| Pecans: 17,940 | Walnuts: 13,541 |
| Hazelnut: 9 645 | Pistachios: 7,983 |
| Almonds: 4,454 | Peanuts: 3,166 |
Legumes |
|
| Red beans: 8,459 | Pink beans: 8 320 |
| Black beans: 8,040 | Pinto beans: 7,779 |
| Lentils: 7,282 | Soybeans: 5,764 |
Dried fruits |
|
| Dried pear: 9,496 | Agave: 7,274 |
| Apples: 6681 | Prunes: 6,552 |
| Peaches: 4,222 | Raisins: 4,188 |
| Dates: 3 895 | Dried apricots: 3 234 |
Fresh berries and fruits |
|
| Cranberry: 9 584 | Currant: 7 960 |
| Plum: 7 581 | Blueberry: 6,552 |
| Blackberries: 5,347 | Raspberry: 4,882 |
| Sweet red apples: 4,275 | Granny Smith Apples: 3,898 |
| Strawberry: 3,577 | Red currant: 3 387 |
| Figs: 3 383 | Cherries: 3 365 |
| Gooseberry: 3,277 | Blueberry juice: 2,906 |
| Guava: 2,550 | Concord grape juice: 2,377 |
Vegetables and root vegetables |
|
| Ginger root: 14,840 | Artichokes: 9,416 |
| Garlic: 5346 | Red cabbage: 3,145 |
| Broccoli: 3,083 | Red lettuce: 2,380 |
| Beets: 1776 | Red onion: 1,521 |
| Spinach: 1,513 | Yellow pepper: 1,043 |
Many drinks are also good suppliers of antioxidants. Here is a list of the most useful ones:
It is believed that it is with drinks that a person receives the strongest antioxidant substances in large quantities - up to 70%, only 30% comes from solid food.
Antioxidant products not only protect the body from many diseases, they also help to lose weight. Most meals that can fight free radicals can simultaneously improve metabolism and increase fat burning.
To tidy up your figure, increase immunity and improve your well-being, you should try an antioxidant diet for a week.
Here is a sample menu for the day:
During the day, you can drink water and green tea, a cup of cocoa in skim milk or water is allowed.
7 days of such nutrition will allow you to lose up to 3-4 kg of excess weight.
It is good to supplement a healthy diet with exercise.
Antioxidant foods are very beneficial in reasonable amounts. When consumed in excessive doses, they will exhibit negative effects:
Even those who smoke a lot should not overuse antioxidants. To determine the level of risk for cancer, diabetes, arthritis, heart pathologies, a special analysis of blood plasma is performed and its antioxidant activity is determined.
The best option is when, on the basis of the research carried out, the doctor prescribes a special diet or medications.
All nutrients have both recommended norms and maximum allowable doses that cannot be exceeded. Otherwise, the benefit will very quickly turn into harm. The same is true for antioxidants, which protect the body from rapid aging and the damaging effects of free radicals. Take care of your health, do not self-medicate and be sure to consult your doctor.
Antioxidants are compounds that can be found both in foods and in the human body. They help protect cells from damage caused by potentially harmful molecules known as free radicals.
When free radicals build up, they can cause a condition known as oxidative stress. This can damage DNA and other important structures in the cells of the human body. Unfortunately, permanent oxidative stress can increase the risk of chronic diseases such as heart disease, type 2 diabetes, and cancer. Fortunately, eating foods rich in antioxidants can raise blood antioxidant levels to combat oxidative stress and reduce the risk of these diseases.
Scientists use several tests to measure the antioxidant content of foods. One of the best tests is the FRAP (ferric reducing antioxidant power) analysis. It measures the antioxidant content of foods, how well they can neutralize a specific free radical. The higher the FRAP value, the more antioxidants the food contains.
So, in this article we will talk about which foods contain antioxidants.
Antioxidants - which foods contain
Listed below are the 12 best foods, with the most antioxidants, starting with the largest.
Good news for those with a sweet tooth. Dark chocolate is one of the most delicious foods and contains antioxidants. It contains more cocoa than regular chocolate, as well as more minerals and antioxidants.
Based on FRAP analysis, dark chocolate has up to 15 mmol of antioxidants for every 100 grams. That's even more than blueberries and raspberries, which contain up to 9.2 and 2.3 mmol of antioxidants per serving, respectively.
In addition, the antioxidants in cocoa and dark chocolate have impressive health benefits such as reducing inflammation and reducing risk factors for heart disease.
A review of 10 studies looked at the relationship between cocoa consumption and blood pressure in both healthy people and people with high blood pressure. Consumption of cocoa-rich foods such as dark chocolate reduced systolic blood pressure (high value) by an average of 4.5 mmHg. Art. and diastolic blood pressure (lower value) by an average of 2.5 mm Hg. ().
Another study found that dark chocolate can reduce the risk of heart disease by raising blood antioxidants and "good" cholesterol, high-density lipoprotein (HDL), and preventing the oxidation of "bad" cholesterol, low-density lipoprotein (LDL) ().
Oxidized LDL cholesterol is harmful because it promotes inflammation in blood vessels, which can lead to an increased risk of heart disease.
Dark chocolate is delicious and nutritious, and one of the best sources of antioxidants. The higher the cocoa content, the more antioxidants the chocolate contains.
Pecans are a type of nut that was originally found throughout Mexico and South America. Pecans are a good source of healthy fats and minerals, and are also high in antioxidants.
Based on FRAP analysis , pecans contain up to 10.6 mmol of antioxidants for every 100 grams.
In addition, pecans can help raise blood antioxidant levels.
One study found that people who ate 20% of their daily calories from pecans significantly increased their blood antioxidant levels ().
In another study, people who ate pecans saw a 26% -33% decrease in LDL levels in oxidized blood within two to eight hours. High blood levels of oxidized LDL cholesterol are a risk factor for heart disease ().
While pecans are a great source of healthy fats, they are also high in calories. Therefore, it is important to eat pecans in moderation to avoid getting too many calories.
Pecans are popular nuts that are rich in minerals, healthy fats, and antioxidants. They can also help raise blood antioxidant levels and lower bad cholesterol levels.
What foods contain antioxidants if not berries. Although they are low in calories, blueberries are packed with nutrients and antioxidants in abundance. According to FRAP analysis, blueberries have up to 9.2 mmol of antioxidants per 100 grams.
Additionally, test-tube and animal studies have shown that the antioxidants in blueberries can slow the decline in brain function that tends to occur with age (). Antioxidants neutralize harmful free radicals, reducing inflammation and altering the expression of certain genes.
In addition, the antioxidants in blueberries, especially a type called anthocyanins, have been shown to reduce risk factors for heart disease, LDL cholesterol, and blood pressure ().
Blueberries are among the best sources of antioxidants in all foods. It's rich in anthocyanins and other antioxidants that can help reduce the risk of heart disease and slow the decline in brain function that occurs with age.
Strawberries are one of the most popular berries on the planet. It tastes sweet and is a rich source of vitamin C and antioxidants. Based on FRAP analysis, strawberries provide up to 5.4 mmol of antioxidants per 100 grams.
In addition, strawberries contain an antioxidant such as anthocyanins, which gives the berry its red color. Strawberries with a higher anthocyanin content have a brighter red color. Research has shown that anthocyanins can help reduce the risk of heart disease by lowering "bad" LDL cholesterol and raising "good" HDL cholesterol (,).
A review of 10 studies found that taking anthocyanins as a dietary supplement significantly reduced LDL cholesterol levels in people with heart failure or high LDL cholesterol ().
Like other berries, strawberries are rich in antioxidants called anthocyanins, which may help reduce the risk of heart disease.
Artichokes are a delicious and nutritious vegetable that is not very common in the Russian diet.
Artichokes have a long history - people in ancient times used their leaves as a treatment for liver diseases such as jaundice. Artichokes are an excellent source of dietary fiber, minerals, and antioxidants. Based on FRAP analysis, artichokes contain up to 4.7 mmol of antioxidants per 100 grams.
Artichokes are especially rich in an antioxidant known as chlorogenic acid. Research shows that the antioxidant and anti-inflammatory properties of chlorogenic acid may reduce the risk of certain cancers, type 2 diabetes, and heart disease (,).
Artichokes are vegetables that contain one of the highest levels of antioxidants, especially chlorogenic acid. Their content can vary depending on how the artichokes are cooked.
Goji berries are dried fruits of two plants: Lycium barbarum and Lycium chinense. They have been used in traditional Chinese medicine for over 2000 years. Goji berries are often marketed as superfoods or superfoods because they are rich in vitamins, minerals, and antioxidants. Based on FRAP analysis, goji berries contain 4.3 mmol of antioxidants per 100 grams.
Goji berries contain unique antioxidants known as Lycium barbarum polysaccharides. They have the potential to reduce the risk of heart disease and cancer and may help fight skin aging.
Goji berries can also be very effective in raising blood antioxidant levels. In one study, healthy seniors consumed a goji berry milkshake daily for 90 days. By the end of the study, their blood antioxidant levels had increased by 57% ().
Because of their unique nutritional properties and exoticism, goji berries are often expensive to consume on a regular basis.
Goji berries are a rich source of antioxidants, including a unique type known as Lycium barbarum polysaccharides. They are linked to a reduced risk of heart disease and cancer and may help fight skin aging.
Raspberries are soft, tart berries that are often used in desserts. They are an excellent source of dietary fiber, vitamin C, manganese, and antioxidants. Based on FRAP analysis, raspberries have up to 4 mmol of antioxidants for every 100 grams.
Several studies have looked at antioxidants and other components in raspberries to lower the risk of cancer and heart disease. In one test-tube experiment, antioxidants and other compounds in raspberries were found to kill 90% of cancer cells in the stomach, colon, and mammary gland (). A review of five studies concluded that the anti-inflammatory and antioxidant properties of black raspberries may slow and suppress the effects of various types of cancer ().
What's more, the antioxidants in raspberries, especially anthocyanins, can reduce inflammation and oxidative stress. It can lower your risk of heart disease.
However, much of the evidence for the health benefits of raspberries is limited to in vitro studies. More human research is needed before recommendations can be made. However, now you know which foods contain the most antioxidants. These are, undoubtedly, berries.
Raspberries are nutritious, delicious, and packed with antioxidants. Like blueberries, they are rich in anthocyanins and have anti-inflammatory effects in the body.
Kale is a cruciferous vegetable. Other species in this family: and cauliflower.
Kale is one of the most nutritious green leafy vegetables on the planet. It is rich in vitamins A, K and C. It is also rich in antioxidants, providing up to 2.7 mmol for every 100 grams. Red cabbage varieties can contain almost twice as much - up to 4.1 mmol of antioxidants per 100 g. This is because red cabbage varieties contain more anthocyanins, as well as several other antioxidants that give them their vibrant color.
Kale is an excellent source of plant-derived calcium, an essential mineral that helps maintain bone health and plays roles in other cellular functions.
Kale is one of the most nutritious green, leafy vegetables in the world, in part because it is rich in antioxidants. While regular kale contains many antioxidants, red varieties can nearly double that.
Red cabbage has an impressive nutrient profile. Also known as purple cabbage, it is rich in vitamins C, K and A and is high in antioxidants. According to FRAP analysis, red cabbage contains up to 2.2 mmol of antioxidants for every 100 grams. That's more than four times the antioxidants found in regular boiled white cabbage.
This is because red cabbage contains anthocyanins, a group of antioxidants that give red cabbage its color. Anthocyanins are also found in strawberries and raspberries. Anthocyanins are very beneficial for human health. They can reduce inflammation, protect against heart disease, and reduce the risk of certain types of cancer.
Red cabbage is a rich source of vitamin C, which acts as an antioxidant in the body. Vitamin C can help strengthen the immune system and keep skin supple.
Interestingly, the way red cabbage is cooked can also affect its antioxidant levels. Boiled and roasted red cabbage can increase its antioxidant profile, while steamed red cabbage can reduce its antioxidant content by up to 35%.
Red cabbage is a delicious food that contains many antioxidants. Its red color is due to its high content of anthocyanins, a group of antioxidants that have some impressive health benefits.
Legumes are a group of plants whose fruits are extremely beneficial and readily available for inclusion in your diet. They contain a large amount of vegetable protein and fiber, which improves intestinal motility.
Beans are also one of the best plant-based sources of antioxidants. FRAP analysis showed that green beans contain up to 2 mmol of antioxidants for every 100 grams.
In addition, some beans, such as pinto beans, contain a certain antioxidant called kaempferol. This one is capable of positively affecting health, namely, reducing chronic inflammation and suppressing the growth of cancer cells. Several animal studies have found that kaempferol can inhibit the growth of cancers in the breast, bladder, kidney, and lungs (,).
However, since most of the research supporting the benefits of kaempferol has been done in animals or in vitro, more research in humans is needed.
Beans are an inexpensive way to increase your antioxidant intake. They also contain the antioxidant kaempferol, which has anti-tumor effects.
Beets are a healthy root vegetable. It has a mild flavor and is an excellent source of fiber, potassium, iron, folate, and antioxidants. Based on FRAP analysis, beets contain up to 1.7 mmol of antioxidants for every 100 grams.
Beets are especially rich in a group of antioxidants called betalans. They give beets their reddish color and are very beneficial for the human body. Several in vitro studies have linked betalin to a lower risk of colon cancer (,).
Beets are a great source of fiber, potassium, iron, folate, and antioxidants. Beets contain a group of antioxidants called betalains, which are believed to provide impressive health benefits.
Spinach is one of the most nutritious vegetables around. It's packed with vitamins, minerals and antioxidants and is incredibly low in calories. Based on FRAP analysis, spinach provides up to 0.9 mmol of antioxidants for every 100 grams.
Researched widely enough. Spinach is also an excellent source of lutein and zeaxanthin, two antioxidants that can protect the eyes from damage from UV light and other harmful light wavelengths. These antioxidants help fight eye damage that free radicals can cause over time.
Spinach is rich in nutrients, high in antioxidants and low in calories. It is also one of the best sources of lutein and zeaxanthin, which protect the eyes from free radicals.
Antioxidants are compounds that the human body can produce on its own to protect cells and tissues from oxidation. But antioxidants are also available in food. In the article, we studied what foods contain antioxidants and how many antioxidants the top 12 food products contain according to this indicator.
Flamboyant commercials advertising fashionable cosmetics, often in dramatic tones, tell about the struggle of "good" antioxidants against "bad" free radicals. What is this mysterious enemy - a free radical?
Without free radicals, the body's immune system would not work, and cells would cease to produce the energy necessary for life. Problems begin only when there are too many free radicals. Our body regulates their amount with the help of antioxidants - special enzymes aimed at destroying excess free radicals.
Our task is to supply our body with a sufficient amount of food containing antioxidants (for example, banal beets with carrots have outstanding antioxidant properties). And, of course, use cosmetics that contain antioxidants.
An antioxidant is a common molecule that prevents the oxidation of another molecule. Since the body has many processes that lead to oxidation, taking antioxidants is necessary to counteract some of the negative effects of too many oxidized molecules in the body.
Vitamin C is the most abundant water-soluble antioxidant and vitamin E is the most abundant fat-soluble antioxidant.
The main benefits of consuming antioxidants are:
All antioxidants are divided into several different types, each of which contains certain types of these substances. The most common antioxidants in foods are:
Indications: for liver damage, cataracts, Alzheimer's disease, diabetes and heart disease.
Ergothioneine is sometimes applied directly to the skin to help prevent wrinkles, reduce the signs of skin aging, and age spots.
| A type | Contained in products: | |
|---|---|---|
| Allyl sulfides | garlic, onion, shallots, leeks, green onions | have various anticarcinogenic functions. |
| Anthocyanins | blueberries, strawberries, raspberries, blackberries, grapes, cherries, red peppers, eggplant, red cabbage | provide antioxidant protection to cells and may help prevent carcinogens from binding to DNA. |
| Catechins | green tea, berries | are antioxidants that prevent gastrointestinal cancer. |
| D-limonene | citrus | able to prevent many types of cancer |
| Indoles | cabbage, Brussels sprouts | stimulate the production of enzymes that break down cancer-causing agents. |
| Isoflavones | boiled tomato products, watermelon, pink grapefruit | it is a class of carotenoids that protect against prostate and other cancers. |
| Monoterpenes | parsley, carrots, broccoli, cabbage, cucumbers, zucchini, eggplant, pepper, mint, basil, citrus fruits | contribute to the protective activity of enzymes. |
Antioxidants are abundant in many foods.
However, the actual amount of them in the same plant products may differ due to various factors:
Phenolic antioxidants are present in plants at concentrations from a few grams per kilogram, with levels always higher in the peel.
This table lists the most common foods in everyone's diet, describing the type of antioxidants and their benefits.
Not only are mushrooms delicious, they are nutritious and rich in antioxidants called ergothioneines. According to many scientists, ergothioneine can be used to treat cancer and AIDS in the future. It is currently used as an anti-inflammatory agent and is even found in cosmetics for skin rejuvenation.
Pistachios prevent diabetes, boost immunity, have anti-aging properties, and many other health benefits - but many don't know that they are also loaded with antioxidants. These antioxidants, called flavanoids, are excellent anti-inflammatory agents.
Flax seeds are very beneficial to our body when consumed raw. They contain fiber, the omega-3 fatty alpha-linolenic acid (ALA) and antioxidants called lignans, which have properties similar to estrogen - slowing the growth of cancers that require estrogen, lowering bad cholesterol, and fighting general inflammation.
Black tea, like coffee, is rich in antioxidants. These antioxidants, called EGCG (Epigallocatechin Gallate (EGCG) - a type of catechin) combine with caffeine to help you lose weight. In addition, black tea contains gallic acid, which is another cancer-fighting antioxidant.
Rosemary is a delicious and nutritious spice that contains an antioxidant called carnosol. Carnosol is not only an anti-carcinogen, but also an excellent helper in the prevention of Alzheimer's disease and memory loss.
Almost all legumes contain antioxidants. Research shows that small red canned beans and beans are high in antioxidants. Darker beans have three times more antioxidants than bola.
Natural cocoa powders have the highest levels of an antioxidant called flavinol, which lower blood pressure and prevent weight gain, according to research. Only this applies to natural cocoa powder, and not to chocolate bars.
Eggs are an excellent source of proteins and omega-3 acids, as well as antioxidants called lutein and zeaxanthin, which help maintain good vision and reduce the risk of various eye diseases, including cataracts and macular degeneration.
Barley contains an antioxidant called ferulic acid, which can reduce the negative effects on the brain after a stroke, and is also used in cosmetology to fight aging, and in medicine to fight cancer and prevent diabetes.
Foods that are deep red in color have high levels of antioxidants called anthocyanins. Red cabbage is one of these products. Many studies have shown that these antioxidants help keep the blood vessels working, preventing disease. Cabbage also contains an antioxidant called glucosinolates, which helps your body fight cancer.
The above are the main specific antioxidant compounds found in popular foods.
The table below uses the common name for antioxidants - polyphenols, which are a group of more than 500 naturally occurring trace minerals in plants.
| Herbs and spices |
| Carnation | Polyphenol: 15,188 mg. Net Carbs: 27 g. |
|
| Peppermint, dried | Polyphenol: 11,960 mg. N-carboxylic acids: 22 g. |
Fights oxidation in the body, with germs and viruses. Counteracts tumors, relaxes the gastrointestinal tissue. |
| Anise | Polyphenol: 5,460 mg Net Carbs: 35 g. |
|
| Cocoa powder | Polyphenol: 5,460 mg |
Researchers have found that cocoa can: Improve insulin resistance, It is worth noting that cocoa has a higher antioxidant capacity than red wine or tea. |
| Dark chocolate (minimum 70% cocoa) | Polyphenol: 1664 mg per 100 g. | |
| Mexican oregano, dried | Polyphenol: 2319 mg. Net Carbs: 21 g. |
There are two different types of oregano: Mediterranean and Mexican, the latter being richer in polyphenols. |
| Celery seed | Polyphenol: 2094 mg. Net Carbs: 29 g. |
Its main medicinal use in the modern world is as a diuretic, but it also treats arthritis, muscle cramps, inflammation, blood pressure and nerves. |
| Dried rosemary | Polyphenol: 1.018 mg Net Carbs: 21 g. |
|
| Dried thyme | Polyphenol: 878 mg Net Carbs: 27 g. |
|
| Sweet dried basil | 322 mg polyphenol, 21 g net carbs |
| Curry powder | 285 mg polyphenols, 2.8 g net carbs | |
| Dried ginger | polyphenols 202 mg, 36 g net carbohydrates | |
| Fresh thyme | 163 mg polyphenol, 14.5 g net carbs | |
| Fresh thyme (thyme) | 163 mg. polyphenols, 14.5 g carbohydrates | |
| Caraway | polyphenol 55 mg, 33 g net carbs | |
| Dried parsley | polyphenol 25 mg, 24 g net carbs | |
| Dried marjoram | 23 mg polyphenol, 20.3 g net carbs |
| Black olives | Polyphenol: 569 mg Net Carbs: 7 g. |
|
| Green olives | Polyphenols: 346 mg. Net Carbs: 6 g. |
|
| Red onion | Polyphenol: 168 mg Net Carbs: 9 g. |
|
| Spinach (leaves) | Polyphenol: 119 mg | Spinach also contains significant amounts of vitamin C, vitamin E, vitamin A, vitamin K, folate, iron, vitamin B2, magnesium and manganese. |
| Shallot | 113 mg. polyphenols, 13.8 g carbohydrates | |
| Common bow | 74 mg. polyphenols, 7.3 g carbohydrates | |
| Broccoli | 45 mg. polyphenols, 4.4 g carbohydrates | |
| Asparagus | 29 mg. polyphenols, 1.8 g carbohydrates | |
| Potato | 28 mg. polyphenols, 14.8 g carbohydrates | |
| Carrot | 14 mg polyphenols, 7.2 g carbohydrates |
| Coffee (content per cup) | Polyphenols: 214 mg | |
| Black tea (content per cup of drink) | Polyphenol: 102 mg Net Carbs: 0.3 g. |
|
| Red wine | Polyphenol: 101 mg Net Carbs: 2.7 g. |
|
| Green tea | Polyphenol: 89 mg | Green tea can reduce the risk of death from cardiovascular disease and protect the brain from the effects of age. |
| Apple juice | Polyphenol: 68 mg Net Carbs: 12.1 g. |
|
| Pomegranate juice | Polyphenol: 68 mg | |
| Orange juice | 56 mg. polyphenol, 9.8 g net carbohydrate | |
| Grapefruit juice | 53 mg. polyphenol, 9.2 g net carbs | |
| Lemon juice | 42 mg. polyphenol, 3.1 g net carbs | |
| Cocoa with milk | 21 mg. polyphenol, 10.7 g net carbohydrate | |
| White wine | 10 mg. polyphenol, 10 g net carbs | |
| Pink wine | 10 mg. polyphenol, 4.1 g net carbs |
