9 Foods High In Antioxidants

Antioxidants aren’t just in foods. They are also produced in..

9 Foods High In Antioxidants

9 Foods High In Antioxidants

Antioxidants aren’t just in foods. They are also produced in the body.

Free radicals are destructive molecules that can build up and cause oxidative stress and oxidative stress can eventually lead to serious illness.

Antioxidants can help protect our cells from damage caused by these free radicals.

Antioxidant levels can get low in the body because of poor nutrition and exposure to toxins.

This can lead to accelerated aging, broken-down tissue and an overloaded immune system.

You can help your body to combat oxidative stress and help prevent disease by increasing your intake of antioxidants.

Vitamin C, vitamin E, selenium, and carotenoids are antioxidants that are found naturally in many fruits and vegetables.

Having varied colors on your plate shows a healthy variety of antioxidants.

Orange and yellow vegetables contain large amounts of beta-carotene, red fruit and vegetables are high in an antioxidant called lycopene and other colored vegetables have other antioxidants.

The main method for measuring antioxidants is the ORAC rating. ORAC means Oxygen Radical Absorbance Capacity, what this means in simple terms is the ability to absorb free radicals

The USDA has a suggested daily intake of between 3000-5000 ORAC units.

Increasing your antioxidant intake is pretty straightforward. You can find antioxidants in fruits, nuts, veggies, herbs and spices.

Here are 5 foods high in antioxidants…

Dark Chocolate

This chocolate is loaded with not just large amounts of cocoa, but also minerals and antioxidants.

Dark chocolate has an ORAC score of 13,120 per 100g. This is more than strawberries, blueberries and raspberries. The Flavanols in dark chocolate and cocoa reduce inflammation.

The department of cardiology at the University of Leipzig conducted a meta-analysis of randomized controlled trials of cocoa products.

The ten trials reviewed had over 297 participants and the trials lasted from 2 to 18 weeks.

The study found that “The meta-analysis confirms the Blood Pressure-lowering capacity of flavanol-rich cocoa products in a larger set of trials than previously reported.”

Make sure your dark chocolate is made up of around 70% cocoa.

Blueberries

Blueberries are not only low in calories, they are also high in nutrients and antioxidants.

These have an ORAC score of 2,400 per 100g and they are a great source of vitamin K and they’ve also got vitamin C, fiber, manganese and other antioxidants.

Fans claim they can help protect against heart disease and boost brain function.

Research on animals has shown the antioxidants in blueberries can delay age related brain decline. It’s thought the polyphenols in blueberries are neuroprotectors and the antioxidants reduce inflammation.

This study looked into the effects of daily wild blueberry juice on nine older adults with early memory changes.

They compared results of the blueberry subjects with a demographically-matched group of older adults who were given a berry placebo beverage.

After 12 weeks the wild blueberry juice was shown to improve the memory of the older adults.

Strawberries

Strawberries are a common and popular berry. Not only are strawberries great tasting, they are also a great source of vitamin C, vitamin B, antioxidants and folate.

Strawberries have an ORAC score 1,540 per 100g. Strawberries also have a type of antioxidant called anthocyanins and this gives the strawberry the red color.

Research has shown taking an anthocyanin supplement can reduce LDL cholesterol among people who have a heart disease or high LDL levels.

Anthocyanins are a type of flavonoid and flavonoids are a type of compound found in antioxidants. Anthocyanins are both anti-inflammatory and anti-viral.

Red Raspberries

Raspberries have antioxidants like vitamin C, quercetin and gallic acid.

The Quercetin in raspberries can help protect against free radicals that damage cells. Gallic acid is an organic acid and a neuroprotector. 

The vitamin C (absorb acid) is an antioxidant molecule that helps protect other molecules from oxidation. The Oxidation process can produce free radicals, leading to cell damage.

The fiber and polyphenols found in raspberries are known to help fight heart disease and ellagitannins may help fight cancer.

Antioxidants like ascorbic acid are not only great at fighting free radicals, they also have dietary fiber and manganese.

In a test tube study by the Department of Nursing at Clemson University. A Raspberry extract was added to stomach, colon, and breast cancer cells.

The raspberry extract was found to have killed 90% of stomach, colon and breast cancer cells observed in the sample.

The ORAC value is 2400 per 100g.

Kale

Kale is a fantastic leafy green and is rich in vitamins A, C and has huge amounts of K. It’s also full of antioxidants.

Kale’s ORAC score is 1770 per 100g.

There are other varieties of kale like redbor and Russian kale. These two have higher amounts of antioxidants.

Kale also has calcium, another important mineral that supports bone health and cell functions.

All the above can easily be added to your diet, but there are also a wide range of plant-based antioxidants.

The antioxidants you get from your diet will help offset the effects of the unhealthy toxins you come into contact with.

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CarlMarl writes for WhatDoesTestosteroneDo.org, Where he explains what does testosterone do to your sex drive… body fat… bone mass…  brain… energy levels… muscle & immune function… and highlights natural nutrition and exercise approaches to low testosterone issues.

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Daniel Messer, RNutr, CPT

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