Body cells naturally contain antioxidant chemicals to combat free radical damage. Fruits, vegetables, whole grains, nuts, seeds and spices are excellent sources for these natural defense mechanisms.
Berries are one of the richest sources of antioxidants found in foods. Blueberries, blackberries and cranberries all boast high concentrations of these beneficial substances; processed versions such as jam contain reduced levels.
Walnuts
Folin-Ciocalteu reagent was used to measure the antioxidant content of nine types of raw and roasted nuts as well as two varieties of peanut butter, with walnuts providing the highest amount of free and total polyphenols; roasting did not significantly change these results. Walnut phenolic compounds (ellagic acid monomers and polymeric tannins) inhibited plasma and low-density lipoprotein (LDL) oxidation in vitro; suppressed the production of proinflammatory cytokines produced in human macrophages; finally decreasing biomarkers of oxidative stress biomarkers by human macrophages while suppressing production of proinflammatory cytokines produced from LDL; inhibited plasma/LDL oxidation in vitro as well as suppressing production of proinflammatory cytokines produced from human macrophages while decreasing biomarkers of oxidative stress biomarkers biomarkers of oxidative stress biomarkers biomarkers.
Walnuts contain numerous antioxidants, such as polyunsaturated fats (alpha-linolenic acid, or ALA), tocopherols and phenolic compounds (such as ellagitannins). These anti-inflammatories reduce inflammation and protect against oxidative damage while simultaneously improving gut microbiota structure and function with more health-promoting bacteria, helping prevent metabolic diseases like obesity, heart disease and diabetes; dementia risk reduction may also benefit; they’re an excellent source of dietary fiber and iron!
Berries
Berry fruits contain numerous antioxidants, such as phenolic compounds, that provide anti-ageing and heart-health benefits. Consuming more berries in your diet may help decrease oxidative stress levels that contribute to cardiovascular disease as well as other issues.
Berries are one of the highest antioxidant-containing foods on the Antioxidant Food Table. Their levels can differ depending on growing conditions and cultivar, while turning berries into jam may reduce their capacity even further.
Studies have demonstrated the benefits of including more berries in our diet to lower blood pressure and control glucose in those living with diabetes, thanks to antioxidants such as polyphenols and anthocyanins found in them. Berry consumption also helps reduce inflammation which contributes to many health conditions while fiber is an essential nutrient which promotes digestive health. Furthermore, such diets help combat obesity and type 2 diabetes which have both been linked with heart disease.
Red Peppers
Red pepper (also referred to as cayenne in Arabic and mirch in Hindi, chile in Spanish and French and peperone di rotere in Italian) is the dried, ripe fruit pod from pungent varieties of the Capsicum annuum species that are packed full of antioxidant vitamins like C as well as carotenoids and phenolic compounds found naturally within plants.
Red pepper contains antioxidants which protect cells from damage caused by oxidation, thus decreasing risk for cardiovascular disease, cancer, and type 2 diabetes. Furthermore, its carotenoids lutein and zeaxanthin, along with protective nutrients like vitamin C can help guard against age-related eye problems like cataracts and macular degeneration.
Red pepper’s anti-inflammatory effects may be due to its high content of phenolic acids, while its B vitamin content of pyridoxine (vitamin B6) and folate (vitamin B9) could aid in supporting immune health and cell division. Furthermore, red pepper provides fat-soluble vitamin E which makes this fruit even more nutritous!
Artichokes
Artichokes (Cynara scolymus L.) are edible plants with leaves, stems and flower heads used for culinary purposes. Rich in natural polyphenolic compounds like phenolic acids and flavonoids, artichokes provide both protein and fibre. Furthermore, their inulin content acts as prebiotic properties known to stimulate bifidobacterium bacteria growth within your digestive tract.
Artichoke leaf extracts have been shown to possess anti-inflammatory, gastrointestinal disease-modulating and hepatoprotective effects. Furthermore, these extracts may help decrease platelet aggregation and prevent thrombosis thereby decreasing cerebral ischemia risk.
Eat this delectable vegetable raw, steamed or both ways and then dip it in lemon vinaigrette for a zesty treat! Steaming can increase its antioxidant capacity by fivefold! Add it to a soup, salad or pasta dish for even more nutrition and antioxidant protection from free radicals! It contains quercetin, kaempferol and apigenin as powerful free radical fighters as well as being rich in vitamin C which strengthens immune responses against free radicals while simultaneously acting as an antioxidant itself!
